Sleeping is one of the greatest pleasures in life and that is why it is often difficult to get up in the morning, especially when it is time to work or study to get up early.
Waking up has become a real nightmare for many people who they say are more nocturnal than daytime, but the world is forcing them to get up early.
If you are one of those people who have their sheets stuck in the morning and find themselves drowsy all day, then this article may be of interest to you. There you will find several strategies to be able to change all this and know how to get used to getting up in the morningSo you can enjoy the day early.
How to get used to dawn?
Waking up is a very complicated task for many people, especially those who like to enjoy the night. Below are some good habits for having proper sleep cycles, which will help you wake up early and enjoy the day.
1. Understand why it is difficult for you to wake up early
Before starting to apply habits that contribute to good sleep hygiene, it becomes necessary to understand what prevents us from getting up early.
It is important to see what habits in our life have caused us to go to bed late or to have the sheets exert a strong morning magnetism on us.
It is also interesting to understand why we want to wake up early in the morning, that is, what forces us to get up early.
Our jobs may require us to be awake early in the morning, but we may also want to make the most of the day.
Whatever the reason we decided to get up earlier, we need to be consistent and always keep this in mind to help us. keep us focused on our work make the morning a habit.
2. Bring bedtime forward
As we said, it is possible that one of the reasons that it is difficult for us to get up the next day is because we went to bed late. This fact is quite common and yet many people find it difficult to go to bed at the right time despite the responsibility of attending the next day at one in the morning.
The human body needs 6 to 9 hours of sleep, Being the recommended around 8. If you are one of those people who go to sleep at 2 am everyday, don’t expect to sleep at 10 pm. The body got used to this hour.
For this reason, and to avoid spending hours in bed without sleep, a good way to get your body used to going to bed early is to get a head start on bedtime. For example, going back to the case of people who go to bed at 2 a.m., a good idea is to go to bed the next day half an hour earlier, and so on until you arrive at the appropriate time. .
3. Remove at the same time
Likewise, you have to go to bed at the right time, if we want to get up early, we have to get out of bed at the same time every day.
If we get used to getting up at the same time every day, the time will come when we won’t be able to stay asleep much longer than usual. In other words, if we have been up for two weeks at 6 am, it will be rare the day we wake up at 8 am, since our body will have already taken care to wake up earlier by simple routine.
Maintain a routine that refers to the time you wake up promotes biorhythms to organize naturally.
If we go to bed early but still wake up late, it is a good idea to wake up every day. It is recommended that you go forward about 15 minutes, and when you have become accustomed to this time, move it forward another 15 minutes until you reach the desired time.
4. Relax in the afternoon
It is very difficult to lie down and sleep peacefully if you are not calm. To avoid having too much activation, it is advisable to start relaxing in the afternoon.
Practices such as yoga, reading a book, or taking a bath can help relieve the nervousness that the work day or our own way of being can generate in us.
It is also advisable to turn off bright lightsSince this type of lighting affects the production of melatonin, a hormone that is behind circadian cycles and production helps us fall asleep.
5. Plan the day before the day before
In the morning, it’s hard to think with complete clarity, even if you’ve slept all the hours you need to. For this reason, the best thing to do before bed is to decide what to do the next day.
This not only prevents us from making bad decisions in the morning because we are not fully awake, but also keeping in mind everything that needs to be done the next day can be an incentive as we wake up once we are awake. to wake up.
6. In the morning, let in the light!
In the same way that strong lights are harmful if we want to fall asleep, the next day they become our friends, because they help us wake up.
As mentioned earlier, the light inhibits melatonin production, A substance that helps us sleep. If there is light, we will sleep less.
If you live in a home automation system, program shades to let in light early in the morning, or buy a smart light that turns on when you want it. In the market, you can find devices that simulate dawn that can turn waking up in the morning into something pleasant and enjoyable.
7. Wake up when you get up
Exercises that require a lot of energy, such as weight training or cyclingThese are ideal activities to do in the morning. They help activate, wake us up, and maintain high levels of attention and focus in the morning and afternoon.
Another reason why it is more recommended to do these types of activities in the morning is that in the afternoon they can wake us up too much and delay bedtime, Negatively affecting our hygienic sleep.
8. A good wake-up call, a good breakfast
A varied and balanced breakfast can give us all the energy we need to start the day right.
If we have also planned what we are going to have for breakfast in the morning the day before, that may be reason enough for us to get up in a hurry.
But beware of the caffeine! Contrary to what many people think, finishing tea or coffee is not recommended. It is better to drink a glass of water or even a juice. Caffeinated drinks are best taken two to three hours after waking up. The reason is that when we stand up we naturally generate cortisol.
This hormone contributes to the fact that we are activated, so if we add caffeine to it we can get too aroused too soon and then generate a very high level of fatigue as a rebound effect.
9. Holidays are no excuse
On weekends and holidays, it is not recommended to sleep more, Although there is no obligation.
No matter how many days it may last, sleeping too much one or two days a week can compromise the difficult sleep routine we are trying to achieve.
The weekend it’s a great time to focus on our hobbies. Read a book, take a walk, or try to organize the house.
10. Keep consistency
Obviously, to achieve our goals, we have to sacrifice ourselves. Going to bed early and waking up the next day can become a bit difficult to wear in the long run.
For this reason, we must remain constant, avoid reverting to old habits. If you know someone who also wants to get up earlier, you can make a commitment to each other to bring them together.
- Boutin, J .; Audinot, V .; Ferry, G. and Delagrange, P. (2005). Molecular tools to study the pathways and actions of melatonin. Trends Pharmacol Sci. 26 (8): pages 412 to 9.
- Martinez, B .; Sanchez, I .; Urra, K .; Thomas, ID and Burgos, JL (2012). Hormone of darkness. Rev Latinoamer Patol Clin, Vol. 59 (4): pages 222-232.