How to GET UP EARLY: no laziness and no sleep

Is it hard to get up in the morning? Do you feel that even though you have slept a lot of hours you are still sleepy? Is it difficult for you to catch the rhythm when you wake up? When we do not rest enough or in an adequate way, it is very difficult to get up in the morning and start the day, we feel lazy and sometimes sleep does not allow us to have our mental capacities, even physical ones in good condition. In this Psychology-Online article we will see how to get up early, without laziness and without sleep via easy to apply tips to improve your routines and increase the quality of your rest.

Index

1. Why is it hard for me to get up in the morning
2. Benefits of getting up early
3. How to wake up early
4. How to wake up sleepy and energetic
5. How to get out of bed fast

The main reasons why it is difficult for us to get up in the morning are

• Hours of insufficient sleep: not having slept the necessary hours
• Have had a interrupted sleep or not very repairing

Our rest is regulated by circadian rhythms. From the NIGMS (National Institute of General Medical Sciences) they define circadian rhythms as follows:

The Cardiac rhtyms They are physical, mental and behavioral changes that follow a daily cycle, and that respond mainly to light and darkness in the environment of an organism. Sleeping at night and being awake during the day is an example of a light-related circadian rhythm.

Various studies can be found that reinforce the benefits of getting up early, firstly it is interesting to understand what they mean by getting up early. Many of the studies carried out are of American origin, so the schedules and routines are based on a culture different, that is, the sunrise times are different, the weather, the working hours and even the hours food.

The reality is that although circadian rhythms exist in all living beings and that the most common is that hours of activity coincide with the hours of sun and those of rest with the nightThis does not mean that it is the case for everyone.

The chronobiology that is the study of biological cycles and personality defines three types of chronotypes:

• The morning people, which would be around 20% of the population. They are the people who find it beneficial to get up early and tend to go to bed early. Being more cognitively productive in the morning.
• The evenings, being also 25% of the population, these people get up late and go to bed late, reach their greater cognitive functions over the late evening.
• And finally the intermediate, which would belong to the remaining 50% of the population, these people are in between the morning and evening, being able to adapt both in the morning and in the evening.

Therefore, depending on the cycle you belong to, your body will find it easier to get up early or not.

Once you have been able to detect which cycle you belong to, you can try to make small changes in your routine to adapt to the needs of your body. For example, if you realize that you are an evening, perhaps studying or working in the afternoon will be more beneficial for you.

If, even if you have detected the natural rhythm of your body, due to the type of routine, work or life you lead, it is difficult to prioritize, you can apply the following guidelines and tips to get used to getting up early and taking advantage the morning:

1. Go to bed early

To wake up early it is essential to rest the necessary shoras. You can try to acquire more specific routines at bedtime, for example, program the time when you want to go to bed and get up, leaving a margin minimum of eight hours of rest and see how your body adapts to this routine little by little.

2. Relax before sleep

Applying personal care to your body can help you become aware of how you feel and be able to connect with the bodily need of the moment, for example, acquire hygiene routines before sleeping, What a hot shower to relax the body and loosen muscles, can help you release tension and stress, allowing sleep to be more pleasant and restful.

3. Have dinner before

An important detail to take into account in the routines that we establish is food, dinner very close to bedtime will make our digestive system fully functional and this will disrupt the break. That is why it is recommended have dinner two to three hours before bed.

4. Do not consume exciting

In addition to taking care of the hours in which we eat, it is important to control the type of food or beverages that they may contain sugars or caffeine, since these components are exciting and make our body activate, avoid this type of ingested before the hours of sleep will help your body to be better prepared for a dream repairman.

5. Remove stimuli

In addition to taking care of the body with routine and food, it is essential to be aware of the care of the mind, we are surrounded by technological stimuli, both mobile phones and the screens of any other device emit light, colors and sounds that activate our nervous system. The nervous system is in charge of capturing the information from the environment and our own body, processing it and activating the answer that is necessary since it is also in charge of coordinating all the organs of our Body. Therefore, if before sleeping we are stimulating our system through images and sounds we do not allow the nervous system to relax, making falling asleep much more difficult. It is advisable not to use any type of technology an hour before going to bed.

6. Relaxing activities

You can try read a book quiet thematic since reading has many benefits for our mind helping it to relax and abstract, thus achieving de-stress.

As we have seen, circadian rhythms are influenced both at physical, mental and behavioral levels. When any of these three levels is altered for any reason, sleep is directly affected.

1. Listen to you

Taking care of your body and detecting how it is helps to acquire a greater knowledge of your needs and cover themFor example, in the case of women, it is very common for the first days of the period to not sleep deeply, since there is an increase in progesterone in the body and the hormones are directly related to the control of circadian rhythms, this makes the common rest for the person not enough and they need to sleep a little more. With this knowledge you can adapt your routine and allow yourself a little more time to rest as necessary.

2. Psychological self-care

Take care of our mental state, thoughts and emotions, helps you sleep healthier and wake up with more energy. For example, if we are going through a period of stress, anxiety, apathy or any mood that predominates in our way of thinking, can directly affect the time of rest, since mental states are related to moods and these influence the production hormonal.

3. Meet

On the other hand, it is essential to understand what your own body needs, although experts recommend 7 to 9 hours of rest, the The reality is that various scientific studies have not been able to specify exactly the appropriate number of hours, since there are various individual factors. For example, depending on the age of the person influences the number of hours needed to complete the break. Knowing your physical and mental state and your routines will allow you to make changes, meet your needs and live with more energy.

In this article on how to get up early we have seen the importance of self-knowledge of the body and that each body is different, although there is a majority, it does not mean that we all have to be So. The expectation of getting out of bed quickly may be influenced by an image of what we would like to be.

Accept our rhythm, our body and our needs individual is learning to love ourselves as we are. I invite you to reflect: why do you want to get out of bed quickly? Is it really what you want or is it because this is how it should be? If the answer is because you are late for work, perhaps it would be positive if you adapt your routine to your times, lying down a little more early and setting the alarm a little earlier to allow you to stay in bed taking your time, without having to jump out of it with rush.

If your desire is still to get out of bed quickly, use your imagination: what can make you get out of bed quickly? You know yourself better than anyone, there are people who set the alarm off From where they sleep it forces them to get up, but on the other hand, others, even though the alarm is sounding, find it difficult to get up quickly and turn it off.

The best in any case is take care of your sleep and respect your rest hoursWhen we really take good care of ourselves, getting up is not a problem since the body has its own rhythms.

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to How to get up early: no laziness and no sleep, we recommend that you enter our category of Other healthy life.

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