Difficulty getting up in the morning – what to do
Is it difficult to get up in the morning?
You can often meet people who do not like the morning because it is difficult for them to get up in the morning. And it is especially difficult to do this when the weather outside is rainy and gloomy. And there are people who easily get up at any time of the day. And they always get up with a positive mood. About why it is so difficult for some people to get up in the morning, and what to do about it to make it easier to wake up, we will tell further.
Sleep is an integral part of our life. During sleep, the human body rests, gains strength, processes the information received during the whole day. And during sleep, the restoration and support of human immunity occurs. That is why sick people are prescribed bed rest. And indeed, after a short rest and sleep, they feel much better, they recover faster.
But not every person can easily wake up in the morning. For many people, the mood is directly spoiled by the mere thought that they will have to get up very early in the morning. And many are annoyed by the alarm clock. And here it does not matter what melody is on it.
Why is it difficult for a person to get up in the morning?
There may be several reasons for this:
Lack of sleep
According to doctors, the body of a man manages to fully sleep and rest in 8 hours. The body of a woman or child is fully restored in 9 hours.
But many people are so busy with work that they simply do not have enough time to sleep. As a result, instead of the prescribed 8-9 hours, they sleep only 4-5-6 hours. Therefore, a person does not get enough sleep and it is difficult for him to get up in the morning. Why can't a person go to sleep normally? He has urgent business, he has a blockage at work, or he simply cannot turn off the TV or computer in time.
Binge eating
If a person wonders why it is difficult for him to get up in the morning, although he went to bed on time, then doctors recommend that he follow what he ate for dinner. If a person's diet included heavy food, alcoholic beverages, then naturally during sleep, his body spends energy on digesting them, so the person cannot relax.
And the food rich in carbohydrates, smoked and fried foods also negatively affects sleep. It is not advisable to eat such food in the evening hours, because. it negatively affects the human body and its sleep.
After eating such food, a person will feel heaviness in the stomach, and in the morning he will not be able to get out of bed normally.
Lack of sleep and rest
If it is difficult for him to get up in the morning, then he should pay attention to his daily routine. Sometimes a person is forced to do certain duties at night, because. fails to make them during the day.
Doctors recommend such people to go to bed for several hours during the day. And if a person goes to bed during the day, then in the evening his body does not want to sleep, so he goes to bed late. Such people often lose their daily routine.
Late bedtime
If a person goes to bed after 00:00, it will be very difficult for him to get up in the morning. Doctors have established that the human body fully rests between 21:00 and 00:00.
If a person sleeps during this period of time, then in the morning he wakes up happy and rested. But if a person goes to bed later and sleeps until 12 o'clock in the afternoon, then he gets up not rested, because. productive hours of sleep were missed.
Lack of discipline
If a person constantly puts off his sleep, then it will be very difficult for him to get up in the morning. Many of us often put off the alarm for a few minutes, give ourselves another 5-10 minutes of sleep.
Such actions are considered wrong. If the body is in a phase of superficial sleep, then it will be much easier for a person to wake up. And if a person does not get up immediately after he wakes up, then his sleep can quickly go into a deep phase, and it will be much more difficult for him to wake up.
overvoltage
Constant mental strain and stress worsen the quality of sleep. A person is constantly in his problems, so he cannot fully relax.
Because of these problems, the human brain is overworked. Relaxation before bed will help get rid of this condition. During it, a person should be distracted from bad thoughts, do breathing exercises, drink herbal tea.
Before going to bed, you need to calm down. Otherwise, it will be difficult for a person to fall asleep and wake up in the morning.
Taking serious medications
It has been proven that people taking the following drugs find it very difficult to wake up in the morning.
This includes people who take:
- antidepressants;
- antiallergic agents;
- painkillers;
- medicines that reduce blood pressure.
These drugs have a very negative effect on the quality of sleep. After taking them, it is very difficult for the human body to recover, so it is difficult for a person to get up in the morning.
Lack of comfortable conditions
The quality of sleep is also affected by the bedding on which a person sleeps, and even the bed. If he sleeps on a bed that is too soft or hard, he will not be able to fully relax.
Because of this, it will be difficult for him to get up in the morning. And the quality of sleep is affected by the pillow on which a person sleeps. It should not be too high or uncomfortable.
In addition, the quality of sleep is affected by the air in the room. If it is dry, and the temperature in the room is not comfortable, then a person is unlikely to be able to sleep.
Lack of hygiene before bed
Doctors believe that people who sit a lot at the computer or TV before going to bed, drink cups of coffee, it is very difficult to wake up in the morning. By such actions, a person simply disturbs his sleep, so you should be attentive to what he does before going to bed.
Snoring or sleep apnea
Night snoring is very annoying to the people around you. Moreover, it negatively affects not only the surrounding people, but also the snoring person himself. Snoring causes breath holding.
And this leads to a violation of the structure of sleep. Because of such violations, it is difficult for a person to get up in the morning. In the morning, such a person feels overwhelmed, not getting enough sleep. Very often this leads to memory impairment.
A person has restless leg syndrome
Poor sleep usually worries those people who suffer from excessive mobility in the limbs. Swelling, numbness in the limbs, or seizures can make it difficult for a person to fall asleep. He constantly has to toss and turn, looking for the best position for himself. As a result, a person cannot sleep normally, and it is very difficult for him to get up in the morning.
Thus, if it is difficult for a person to get up in the morning, then initially it is recommended that he determine the cause of such a phenomenon. Only in this way will a person improve the quality of his life and make his awakening pleasant. And he will also increase his efficiency, he will never be tormented by a bad mood.
How to train yourself to get up early in the morning
If a person has firmly decided that he will get up early in the morning, then he should take into account the following simple rules.
What prevents you from waking up early in the morning
Plenty to eat at night
For dinner, it is advisable to eat easily digestible food. Eat preferably 2 hours before bedtime. Only in this way the human stomach will not be overloaded, and in the morning he will wake up with a feeling of lightness, fully sleep, rest. After lunch, it is advisable to completely abandon energy drinks and coffee.
Watch TV after 8 pm
But sitting at the computer for a long time is also not recommended. This excites the nervous system, disrupts the production of melatonin.
What to do to wake up early in the morning
To walk outside
It is recommended to do this 1 hour before bedtime. And you can walk before going to bed even in rainy and cold weather. In bad weather, you can walk for 30 minutes. But walking is a must.
This speeds up the production of serotonin and melatonin, which is responsible for full sleep.
Run before bed
Or go in for another feasible sport. After playing sports, a person’s sleep will be stronger, and in the morning he will wake up cheerful and rested.
Get ready for the morning
If a person is worried that in the morning rush he can neither have time nor do something, forget, then he can prepare everything in advance. He can hang an outfit that he will wear to work on a chair, prepare a briefcase, choose, put the necessary things in a bag.
Get rid of clutter
Leaving it in the morning is not recommended. It is because of him that a person will worry, he will have nightmares, so in the morning such a person will wake up with a broken head.
Go to bed before 00:00 at night
But abruptly going to bed at 23:55 is also not recommended. There will be no proper sleep. It is best to go to bed at 21-22 hours. It is at this time that the human body fully rests.
Moreover, if a person is drawn to go to bed earlier, then he should listen to his body and do it. So the body makes it clear to the person that he is tired. But it is advisable to go to bed at the same time.
Turn off all electronic devices and appliances
At night, it is not advisable to turn on a night light in the room. Light will interfere with healthy sleep. And doctors do not recommend falling asleep under the TV at all. They consider this habit very harmful. Only complete darkness contributes to healthy sleep.
Light a scented candle before bed
Preference should be given to pleasant aromas. They will help you sleep well. It can be lavender, geranium, bergamot. And before going to bed, it is advisable to ventilate the room. In the warm season, you can sleep with the window open.
In addition, an aromatic ball that a person can make on their own also helps to improve sleep. To do this, he needs to take 1 orange, lemon or grapefruit, pierce it around the entire perimeter with a sharp stick. Insert cloves or cinnamon into the resulting holes. And they can also grate the fruit itself. Prepared fruit should be removed in a warm place for 1.5-2 weeks. Then you need to get it and put it somewhere in the room.
Helpful Tips
Also, a person who finds it difficult to get up in the morning should adhere to the following simple rules.
What should a person who has difficulty getting up in the morning do?
Set your alarm clock away from you
It often happens that a person, having heard the alarm clock, quickly reaches for the treasured button, turns it off, and then sleeps until the next alarm signal. As a result, he wakes up, quickly jumps out of bed, going to work.
To avoid this, a person needs to set the alarm clock far away from him. So a person will force himself to get up, turn off the alarm. He just doesn't want to go back to bed.
Do not set harsh sounds on the alarm clock
It is desirable to give preference to a calm melody or even a melody with the sounds of nature. A person should experience a pleasant pleasure from the melody, and not just strive to turn it off faster.
After the alarm goes off, lie down for another 5 minutes
You can soak up in bed, think about something pleasant, dream. Don't get out of bed too fast. This has a very negative impact on human health. In the morning, it is best to surround yourself with positive thoughts. Then the day will also be positive.
Stretch a little after waking up
And you can do it right in bed. It is while lying in bed that you need to take 2-3 deep breaths. So oxygen will go faster to the brain, make it work.
Do a little exercise right in bed
Sudden movements are not recommended. All movements must be smooth. You can rotate a little with your hands, feet, neck. First, physical education is done lying on the bed, and then from the “standing" position.
Open the curtains on the windows or turn on the electric light
It is light that helps the body wake up, enhances the production of melatonin. And it also makes a person cheerful. In the warm season, you can open the windows in the room. Fresh air is good.
Drink a glass of water
It is water, drunk on an empty stomach, that helps the body start working, starts the digestive tract. A glass of water can be placed near the bed in the evening. You can eat breakfast in 15-20 minutes.
Do stretching, exercise
In the warm season, it can be done right on the street. You can also run a little. Such physical education will finally wake up the human body, bring it into good physical shape.
Take a contrast shower
Cold showers are not allowed. A contrast shower will drive away sleep, strengthen a person’s immunity. Instead of showering, a person can wipe their face and neck with an ice cube.
And you can also freeze a decoction of chamomile or other medicinal herbs, and then rub your face with them. This procedure will help get rid of wrinkles, prevent their further appearance, and brighten the skin of the face.
Do not immediately sit down at the computer and do not turn on the Internet
So a person will knock down his energy mood, fill his brain with unnecessary information.
Sit quietly for 15-20 minutes
This will help you recharge with positive and cheerfulness for the whole day. At this time, you can drink herbal tea, coffee. But picking up a phone or tablet is not recommended. Even at this time, you can do morning meditation. Usually it takes 15-20 minutes.
Eat your breakfast
Refusing to eat in the morning is not advisable. Even if a person watches his figure, then breakfast should not be skipped. For breakfast, you can eat oatmeal with dried fruits.
Eating dry food in the morning is also not recommended. Give preference to healthy and nutritious food. It can be yogurt, fruit. They will give you a boost of energy for the whole day.
Make positive plans for life in the morning and keep a diary where you write down your successes
Moreover, in the diary, you can make not only everyday plans, but also global plans for several years ahead. If a person has an incentive, then he will get up in the morning with a positive attitude.
To summarize: anyone can easily get up in the morning and even smile at a new day. The main thing is to surround yourself with good emotions, a positive mood. Then the day will pass easily and not noticeably.