Forget the feeling of brokenness in the morning, sleepiness and reluctance to get up from a warm bed. Experts have named non-trivial ways to start your day easier.
Make Your Mornings Pleasant
Often you don’t want to get up early because you have to do it in an unpleasant atmosphere.
That’s why it’s important to first understand what makes mornings enjoyable, what energizes and inspires you for the whole day. It may be a delicious breakfast, a Tombstone RIP slot, a wise book, being in a perfectly cleaned room or something else.
If you find it hard to leave your warm bed when the cold weather arrives, put a terry cloth robe next to you or do a little exercise while lying under the covers. Physical activity increases your heart rate and improves blood flow. This, too, helps with sleepiness.
Think about and incorporate activities that feel good to you into your morning ritual.
Use the Imagination Technique
It’s designed for a person without health problems that directly affect sleep. It helps wake up easier in the off-season. Its name comes from imagination.
Here’s how you can apply this method. Before going to bed, preferably already in a state of slumber, it is necessary to imagine the next morning in detail:
- Imagine how you feel when you wake up.
- Imagine your own mood.
- Imagine all your actions from the moment you opened your eyes to the moment you put on your outer clothing to go about your business.
Imagine the sequence of actions as vividly and in as much detail as possible, with sensations like “fumbling for the familiar alarm clock button” or “standing with my feet on the soft carpet. The more clearly it feels like you are really doing it, the deeper you go into these actions and states, the better the effect will be. If you’ve considered the first point about how to make your morning pleasant, the imagination technique will feel comfortable.
It’s desirable to have time to go through the entire sequence several times before going to bed. Then it will be as easy as possible to get up in the morning.
It’s important to note that this technique does not compensate for the lack of sleep over long distances. It’s extremely important to sleep enough time for yourself. As a rule, it’s seven to eight hours. If this is not done, no psychological techniques will help. It’s optimal to go to bed before 11 p.m. The endocrine and cardiovascular systems must have time to recover during the night. Late going to bed impairs their functions.
Pay Attention to Light
In order to get enough sleep, you should sleep with tightly curtained windows. This is especially true in big cities, where there is a lot of street lighting at night. It penetrates into the bedrooms and interferes with the production of melatonin, which is necessary for a deep, full sleep and the relaxation of the nervous system.
The synthesis of serotonin, the so-called “hormone of happiness,” affects the ease of awakening. And light triggers its production. Accordingly, it’s necessary that for some time before waking up the bedroom becomes lighter. This can be achieved by using a “smart” alarm clock, which simulates the dawn and gradually increases the percentage of light. Or you can simply turn on the light in the room 20-30 minutes before the main alarm clock. You can also add a radio with pleasant music.
Having bright light in the room has a positive effect on motivation, awareness and focus during the day.
Start With a Small Victory
You can start the day with a “small victory”: as soon as you get up, make your bed. This will immediately create a pleasant orderly state. After all, the perception of the world near a crumpled and assembled bed is different.
Plus it will give a small sense of pride. After all, if you make your bed every morning – you are already coping with the first task for the day. Then it will be easier to do another task, and then another.
You can also increase your level of joy a little by hanging up a calendar and shading the days you wake up at your desired hour. Achieving even a small goal will release dopamine (the “satisfaction hormone”), making your mornings more beautiful.
Spend Your Mornings Without Gadgets or News
Many people have gotten into the habit of checking the news, notifications, correspondence, social networking feeds, and turning on the TV in the morning.
It’s better not to do this because after awakening, the mind is susceptible to external influences. If you fill it with gadgets at that moment, it will automatically concentrate on things that have no resources or energy.
It’s worth spending the first hour of the morning without gadgets or social media. Instead, do a contrast shower, exercise, breathing exercises, meditation.