I didn't get enough sleep this morning. Create a comfortable environment in the bedroom. Do not infuse yourself with additional coffee or stimulants

Late night, which flies by instantly, and now it’s morning. And few people feel fresh and full of energy at the moment of awakening. However, everything is possible. And in in this case Same. You just need to know about some secrets and follow some simple recommendations.

Compliance with the regime

This is probably the most difficult moment for everyone. But obligatory. So, how to wake up refreshed in the morning? It is important to follow the regime. It can be different for everyone, individual, but stable. And of course, sleep must be limited. You don’t need to stay in bliss for half the day, but you shouldn’t limit yourself to a couple of hours of sleep. You can go to bed at midnight and get up at 7:00. By following this particular regimen, you will be able to accustom your body to getting up and falling asleep regularly. In other words, a kind of habit will develop. And the person will feel how easy it is for him to wake up, even without an alarm clock.

You also need to know that minimal amount sleep should be 6 hours. And it is better not to fall asleep later than midnight during active daytime activities. Otherwise, there is a high probability of feeling overwhelmed the next morning.

Simple but effective methods

Talking about how to wake up in the morning refreshed, one cannot fail to note three more good recommendations, the implementation of which does not require much effort.

So, the first point is to set the correct melody for the alarm clock. Dull, melodic motives are absolutely not suitable. Many people say that it is supposedly more convenient to wake up to such things - slowly, gradually. But actually it is not. Firstly, such melodies can only evoke a gloomy morning mood and remind that a person still has to work all day. Secondly, you can simply sleep through everything while listening to them. But an energetic melody or a favorite announcer from an FM station, which the radio alarm clock will automatically “turn on” at the appointed time, can charge you with a good mood.

As soon as you open your eyes, you should drink a glass of water. You can put it next to your bed before going to bed, in advance. Everyone knows that water tones and awakens digestion. And of course, it won’t be superfluous cold and hot shower. The final awakening will occur immediately after the procedure is completed.

Advance preparation

It’s amazing how pressing the question of how to wake up in the morning cheerful and in a good mood is. This worries many people. But it's actually simple. It is enough to prepare for tomorrow in advance.

You need to plan everything. Write every task on paper. It’s better to keep a separate notebook for such plans. And if there is any problem that worries you, it should also be included there, described in detail. Maybe in the process of presentation the thought of its solution will come to mind. But at least you can get rid of annoying thoughts. And to make it even easier to fall asleep, you can open the window in ventilation mode. It is easier for an oxygenated body to wake up. And a person, opening his eyes in the morning, will remember that he has everything already planned out and thought out. And he will only have to have breakfast and go to carry out his planned tasks.

Massage

So, in principle, it is clear what you need to do after getting out of bed to improve your condition. But is it possible to take any action while still in bed? Definitely. How to wake up refreshed in the morning? It is enough to give yourself a light self-massage of your hands. Lying in bed, you need to stretch your joints. In movements that are more like trying to pull a narrow glove on your hand.

Then you need to pay attention back sides brushes Rubbing - The best way. Using a similar method, you need to stretch the part from the wrist to the elbow. But there is no need to directly affect the joint.

And the last stage is massaging each finger separately. They need to be kneaded, starting from the very tip to the base. The fact is that a lot of reflex points are concentrated on the hands, which, during their stimulation, send signals to the brain. This process is hidden from human eyes, but it mainly affects awakening.

Psychological attitude

He is the one who will help you feel refreshed in the morning. How do most people usually go to bed? With thoughts that tomorrow you need to go to work again, endure your boss, subordinates, make a report, fill out papers. And that's wrong. Even if this is actually the case.

It is very important to go to bed with pleasant thoughts. Or better yet, in anticipation of something good. And it could be anything. And it would be nice not to invent this moment, but to arrange it. For example, buy yourself a piece of your favorite cake for breakfast in the evening and wake up with the thought of a delicious meal. Or plan the evening of the next day, promising yourself to have a movie show with pizza and your loved one/boyfriend/girlfriend. This way the day will fly by faster. In general, you can come up with something. In this case, fantasy is limited only by the breadth of interests.

Calculation by time

Here’s another point about how to wake up refreshed in the morning, and it lies in planning your precious minutes. Many people schedule almost every second - for breakfast, coffee, washing, making the bed, in order to stay within strictly defined limits. If only I could sleep a little longer. But it's not right. How to wake up refreshed in the morning? You need to escape the hustle and bustle and feel free. It’s better to get up 15-20 minutes earlier, but don’t rush anywhere. Morning preparation for a new day should be measured. Without looking at the clock, in order to get everything done and not be late. And then getting up will no longer be associated with stress.

And also, having opened your eyes, you cannot give up slack with a reservation, a la “five more minutes.” In this case, the body will again fall into deep dream. And then awakening will be even more difficult. It’s better to lie in bed for these five minutes and think about the future day, remember your plan outlined in the notorious notebook, dream about a good evening to come. And after that, stand up with lightness in your body and a smile on your face.

If the dream was short

Most often, the question of how to wake up cheerfully in the morning is asked by people who devote little time to night rest and restoration of the body. Well, many of the above methods are universal and are also suitable in this case. But even here there are some peculiarities.

First, you need to eat well. The car does not drive when there is no fuel in the fuel tank. The same goes for human body. Fresh citruses activate brain activity, sweet coffee with cream invigorates, and the main high-calorie dish will give you a feeling of fullness.

By the way, about the great tonic drink. Coffee not only wakes you up, but also has a positive impact on the brain due to the caffeine it contains.

And before eating, light exercise will not hurt. A few squats, active body turns, push-ups - and a person will feel a clear surge of strength. After all, these simple loads are enough for the central nervous system to activate. And it is advisable to do all this when open windows and bright natural light.

Motivation

There is one more piece of advice regarding how to wake up refreshed in the morning if you sleep little. And it is this: you need to motivate yourself. Self-hypnosis is very in an effective way. You can try to convince yourself that only those people who have nothing to do sleep for a long time. Or, for example, calculate how many hours you will have to lose per year if you allocate night rest too much time. For example, if you sleep not 8, but 7 hours a day, you will save as much as 372 hours per year! And this is 15.5 days per year. This time can be allocated to something useful or interesting. Dedicate him to learning a language, for example, or taking a class in gym. In general, you can fantasize, but the most important thing is to come to such an awareness. And after this, the question of how to get up cheerful in the morning will cease to be relevant. In any case, he will worry less.

Finally

And a couple more points are worth noting when talking about how to wake up refreshed in the morning. There is one tricky way, with which you can “trick” your brain. The fact is that caffeine begins to act after 30-40 minutes. This can be confirmed by every person who drinks this drink. Therefore, it is better to set the alarm early, for those same 30-40 minutes, open your eyes and drink a cup of espresso, brewed in advance, in the evening. Then put your head back on the pillow and fall asleep safely. After half an hour, the caffeine will take effect, the newly set alarm will sound, and the person will get up with amazing lightness in the body and a clear head. This is, in principle, how to wake up cheerfully in the morning. How emergency measure might fit. But you should not abuse this. Still, it is better to follow the regime and use the methods previously given as examples.

We look forward to spring and rejoice at its arrival, but it is not so easy for our body to readjust.

In winter he lacked vitamins, sunlight and water. That's why we tend to fall asleep from morning to evening. Editorial blog about healthy sleep The company has prepared a selection of tips on how to deal with fatigue, drowsiness and blues. Let's take note.

123RF/stokkete

1. Eat more natural vitamins

Many girls think that they can replenish the supply of vitamins in the body with the help of multivitamin complexes in tablets. In fact, these drugs do us neither good nor harm. Better to spend money on natural vitamins: Eat them as much as you like, whenever you want. The exception is nuts: a small amount of every day there will be ideal option. Increasing the dose will cause stomach discomfort or headache.

What foods contain the most vitamins: apples, carrots, onions, garlic, kiwi, dairy products, honey, walnuts, fish, blueberries, greens, green vegetables. But don’t get hung up on just this list of products.

2. Don't overuse caffeine

We are accustomed to the fact that coffee is associated with cheerfulness. This is far from true: the drink causes vigor and fatigue at the same time. If you are a coffee lover, then this is a different matter, but in order not to harm the body, drink no more than 2-3 cups in the first half of the day. Doctors also advise choosing Arabica rather than Robusta and adding milk or cream.

If you drink coffee because it's supposed to invigorate you, replace it with a drink that's healthier and perhaps tastier to you: chicory, ginger or green tea.

3. Create your own bedtime ritual.

A common cause of insomnia is intrusive thoughts about work, family problems, etc. In such cases, you need to be able to relax and tune in to sleep. Come up with your own ritual that you will associate with sleep. For example, a half-hour walk outside, reading a book, talking on the phone, a warm bath, listening to music, doing a hobby and other pleasant things.

Think of anything, just cross watching TV off your list, computer games and hangs in in social networks. Gadget screens negatively affect the production of melatonin (sleep hormone), which makes us not want to sleep.

4. Don't eat fatty foods at night

Think about your stomach: when you rest, it has to work. And if you decide to eat for dinner fried potatoes, a fatty cutlet, and for dessert you can’t deny yourself cake, then he will have to make an effort to digest it all. At night, it simply won’t let you sleep peacefully.

So here are a few rules: optimal time evening meal - 2-3 hours before bedtime; It is also undesirable to eat nothing, then the stomach has nothing to digest, which can lead to heartburn and even nightmares. Before going to bed, you need to eat easily digestible food: lean meat or fish, dried fruits or nuts, protein omelet, oatmeal, fruits, vegetable dishes, etc.

5. Normalize your sleep schedule

The theory of healthy sleep may seem boring to some. Therefore, briefly about the main thing: there is a phase REM sleep and phase slow sleep. While we sleep, the phases (can range from 1 to 1.5 hours) alternate and form a sleep cycle. To feel energized, it is important to wake up at the end of the cycle. The norm for a person is 4-6 such cycles, that is, 6-9 hours.

All that remains is to choose how much sleep you need. To calculate, try getting up at the same time for two weeks and going to bed as soon as you feel tired. This way the body itself will form a sleep schedule.

By the way, there are many applications for tablets and phones that will calculate your sleep cycle for you and wake you up at the right time.

6. Exercise at work

Most often, drowsiness catches us at work, especially for those who sit in front of a computer for 8 hours: the eyes, neck, back get tired, dizzy, and the brain refuses to solve problems. Make yourself a reminder on your phone or put a bright sticky note in your work place. Once every hour or two hours, ventilate the room for at least five minutes. During this period you can just take a break from work and do exercises. Organize a sports minute in the office or just walk around the office, and you can do eye exercises without getting up.

7. Don't forget to drink water

Each person needs a certain amount of water per day. And if it is not enough, then you should not be surprised by dry skin, constant fatigue and drowsiness. You only need to drink water - tea, juice and other drinks do not count. Water normalizes blood pressure, relieves joint pain, and improves the condition of skin and hair. The opposite can happen when constant shortage water. By the way, it is for this reason that we often want to eat, especially sweets. The norm per day is 40 grams of water per 1 kg of weight.

If you don’t want water, you need to force yourself; after a while, the body will get used to it and will demand more liquid. For reminder use mobile app, which will notify you that it's time to drink water.

8. Get outdoors more often

We need oxygen and sunlight to feel fresh and invigorated. The sun helps the body produce vitamin D. Go outside after lunch and walk for at least half an hour. When it is possible to walk, get out of the vehicle and walk. Take walks in the evenings and go outdoors on weekends. All this strengthens the immune system, relieves irritation, stress, relieves depression and makes the brain work better.

9. Create a comfortable environment in the bedroom

To get enough sleep, you need comfortable conditions in the bedroom. Throw away all the trash, let the room become freer, if after this the room seems empty, add decorative elements for comfort: garlands or framed photographs. It is also better to remove the TV from the bedroom, since the light from the screen negatively affects the production of the sleep hormone.

Curtains in the bedroom should be thick, because the slightest amount of light entering the room can disturb sleep. You also need to monitor the temperature, the optimal is 17-20 degrees, ventilate the room 15 minutes before going to bed. Under no circumstances do you work in the bedroom, because you should associate this place only with sleep.

In order for the body to function one hundred percent and fully perform all tasks, it needs to be given rest. And the rest must be right. So, our performance, memory, attention and attention directly depend on the quality and duration of night sleep. good mood. And a serious lack of such rest can cause serious health problems, cause a decrease in immunity and quite dangerous diseases. But how do you know how much sleep you need to get enough sleep? And what to do if you didn’t get enough sleep? Let's talk about this on www.site.

How much sleep does a person need?

There is a common point of view that every adult should sleep eight hours a day. However, experts have found that this is a very average figure, because for some people five hours is enough to rest, while others do not feel rested even after ten hours of sleep. How do you understand how much sleep a person needs to get proper rest?

As scientists have found, the proper duration of sleep largely depends on age. At the same time, constant lack of sleep and excessive exposure to Morpheus’s arms can cause harm to a person. Of course, lack of sleep is more harmful than excessive sleep, but oversleeping can slightly increase the likelihood of early fatal outcome, cause illness, etc.

So, between the ages of twenty and sixty-four, it is best to sleep between seven and nine hours. You should not stay in bed for more than ten hours and less than six hours.

In older age, a person needs less night rest. The sleep period can be reduced to seven to eight hours, and in some cases to five to six hours.

Young people from eighteen to twenty-five years old should get seven to nine hours of sleep. At the same time, it is considered physiologically normal for them to stay in bed for either six hours or ten to eleven hours.

What time do you go to bed to get enough sleep?

When talking about getting enough time to sleep, doctors always mention that it is advisable to go to bed at a certain time. It is believed that you must rest from ten o'clock in the evening until ten o'clock in the morning. It is sleep from ten o'clock until midnight that helps a person stay healthy, young and beautiful, maintain vigor and strength of mind. And from midnight to four in the morning the cleansing of the body begins.

What to do if you don't get enough sleep?

If a person feels constantly tired and lacks sleep, this is serious reason think about your health and somehow change your sleep habits.

In order to sleep soundly, not wake up in the middle of the night and get enough sleep, you need to pay attention to your last meal - dinner. You definitely shouldn’t go to bed with your stomach full. It’s better to have your last snack of the day two hours before your planned bedtime, and drink a glass immediately before bedtime. warm milk with honey.

Of course, you should not consume it before bed. invigorating drinks represented by cola, coffee, strong tea, energy drinks, orange juice etc. You should also not drink alcohol.

In order to sleep soundly and get enough sleep, you should thoroughly ventilate the room before going to bed. Cool air and a significant amount of oxygen will have the proper effect positive effect. It would also be a good idea to take a walk shortly before bed. Just a quarter of an hour fresh air will help you sleep better, as well as digest the food you consume faster and easier.

It is believed that the quality of night's rest largely depends on the information that the body received several hours before. If it was negative, sleep will be interrupted and restless. That is why, before a night's rest, it is better to refuse to watch the news, solve work issues, etc.

Also like we said, it is very important to sleep a couple of hours before midnight. And in order for your sleep to be truly high-quality and give you necessary rest, it is better to go to bed and wake up at the same time, regardless of the day of the week. If you accustom yourself to such a schedule, you will soon notice that you can live without an alarm clock and without a condition constant lack of sleep.

If you go to bed at the same time every day, but still can't fall asleep for a long time and wake up tired and groggy, you may be under the influence of the stresses of the day. Similar situation observed with excessive emotionality, when in bed a person begins to scroll through problems, emotions, failures, unfulfilled tasks, etc. To cope with this unpleasant habit will help sedatives on plant based, for example, valerian, motherwort, etc.

Of course, night sleep may be disrupted and become of poor quality due to minor factors, for example, due to an uncomfortable bed. It may well be that you should change your old mattress to a newer model - orthopedic, or change the pillow to a smaller and more comfortable one. To reduce voltage neck muscles Sometimes you can even sleep without a pillow.

If these tips aren't helping you get enough sleep, you might want to seek help from sedatives combined type. They are more effective than the already mentioned herbal monopreparations. You can turn your attention to Persen, Novo-Passit, Dormiplant and other medications. Choose suitable remedy the doctor will help.

At serious problems You definitely can’t cope with sleep without doctor’s help.

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I admit, sometimes I work so much that I sleep only 2-3 hours a day. It’s no wonder that I wake up tired and angry at the whole world, and there’s work ahead again, and I need to function at my maximum. One of these days, pouring another cup of coffee, I thought: will it really help me? So I came up with the idea to discuss with an expert the most popular express methods to cheer up. Agreed to comment on them Alexander Kalinkin, head of the Sleep Medicine Center Federal scientific and clinical center specialized types medical care And medical technologies FMBA.

Method number 1: short nap after a cup of coffee

A very common advice on the Internet: drink espresso, lie down, relax, set an alarm and try to sleep for 15-20 minutes - that’s how long it takes for the caffeine to start having its effect. When you wake up, you will feel invigorated and fresh. If you sleep longer, then the REM phase, when it is easiest to wake up, will end and you will go into deep sleep.

Myth or fact? Myth!« Firstly, the REM sleep phase normally occurs 60-90 minutes after falling asleep, says Alexander Kalinkin. - Secondly, the average time to fall asleep is just 15-20 minutes. During this time, a person will only have time to doze off, after which he will not be able to wake up cheerful and energetic.”

But coffee will really take effect during this time (and therefore prevent you from falling asleep fully). “Caffeine is absorbed very quickly in the stomach. Once it enters the blood, it increases blood pressure, as a result of which sleep seems to be removed by hand, a person feels a surge of energy, explains neurologist Olga Skrypnik. “However, caffeine increases the load on the heart, blood flow in the kidneys, and promotes dehydration, so you should not abuse it.”

Method #2: Afternoon Nap

Those who advise taking a nap after lunch claim that in half an hour you can become toned and it will be easier to last until the end of the working day.

Myth or fact? Fact! Taking a nap after a hearty business lunch is the dream of many office workers, but few can afford it. It's a pity. “A short nap during the day has a pronounced restorative effect,” says Alexander Kalinkin . Franz Halberg from the University of Minnesota (also called the father of American chronobiology) in the course of many years of research determined that during the day we are drawn to sleep twice: in the middle of the day and in the middle of the night. This is influenced by changes in body temperature, the production of hormones that change circadian activity, and others. physiological processes. At this time we are least effective, and many simply cannot force themselves to work fully. So if you have the opportunity to sleep during the day, don't miss it.

"But if the need for daytime sleep occurs constantly, this indicates either chronic lack of sleep, or about . In this case, it is necessary to restore normal night sleep,” adds Alexander Kalinkin.

Method #3: Turn on bright lights

Darkness is a friend of youth, but not of a person who has not had enough sleep. The body knows that you need to sleep when it is dark, so turn on full light in the room (even if the sun is shining outside), open the curtains and you will wake up!

Myth or fact? Fact! " This is true,” says Alexander Kalinkin. — In the dark, the hormone melatonin is produced, which largely determines the cycles of sleep and wakefulness. In the evening, its concentration begins to increase, and in the early morning hours it sharply decreases. Therefore, many people, especially in northern latitudes, develop seasonal depression, one of the manifestations of which is sleep disturbances.”

Method #4: Take an awkward position

Proponents of this method proceed from the fact that we are used to sleeping in comfort. Therefore, if you feel that your eyes are sticking together, sit as uncomfortable as possible, or better yet, take some - this will help cheer you up.

Myth or fact? Myth! In what unimaginable conditions have I ever slept! Once I took a nap in a full subway car while standing, another time on the windowsill, and even somehow dozed off while sitting in the splits. Alexander Kalinkin does not consider this strange: “There is such a thing - sleep pressure. If it is high, then no matter how uncomfortable the position or situation may be, the person will not be able to resist and will fall asleep.”

Method #5: Eat less

If you overeat, your body will spend all its energy digesting food, you will quickly get tired, and you will want to sleep rather than work.

Myth or fact? Fact! " If a person wants to stay alert most of the day and reduce his sleep to a reasonable extent, he needs to reduce the calorie content and volume of food he eats, but drink more water,” agrees Alexander Kalinkin.

Method #6: Play Loud Music

A cheerful melody will help drive away sleep, especially if you sing along.

Myth or fact? Fact! I have a special morning tradition: I always sing in the shower. Recently I even installed a special radio there. This helps you come to your senses faster, and Alexander Kalinkin confirms its effectiveness, albeit with a caveat: “Any external influences, including upbeat music, as well as active actions the person himself, are an excellent counteraction to sleep. However, if the sleep pressure is too high, then this will not help.”

Method No. 7: influence acupuncture points

Special awakening massage techniques will help you tone up.

Myth or fact? Fact!“Yes, this is true, massage is biological active points regulates the correct flow of energy in the body, improves blood supply and fluid outflow, relieves muscle spasms and promotes awakening,” says Choi Young Joon, chief physician Clinics oriental medicine"Amrita." When self-massaging the points, you need to proceed according to the following scheme:

1. Actively rub the ears.

2. Actively rub your nose.

3. Actively rub the temple areas on both sides.

4. Actively rub your palms.

5. Apply pressure movements to the point of the lungs and heart, which is located at the inner edge of the collarbone.

6. Actively rub your feet.

7. For several minutes, press on the Bai Hui point located on the top of the head.

Method number 8: have sex

Invigorates better than a cold shower!

Myth or fact? Fact!“A cocktail of the hormones oxytocin and , which are produced during sexual intercourse, activate your internal alarm clock. Sex in the morning can energize you and get rid of drowsiness,” confirms my words Elena Belova, sexologist at the Avicenna Center. If you have already woken up and your boyfriend is still snoring peacefully, I think it’s worth starting foreplay with a massage of biologically active points.

Method No. 9: “Smart alarm clock”

Nowadays there are many devices and applications on the market , which, by monitoring the purity of breathing, heartbeat, movements of a person and his pupils, awaken the owner in the phase of sleep most suitable for easy awakening.

Myth or fact? Both. " A person really wakes up most easily in fast phase sleep,” says Alexander Kalinkin. “However, if the operation of these devices is based only on the calculation principle, that is, on the assumption of exactly when this phase should occur, then they will be mistaken. To be accurate, such devices must be equipped with a heart rate monitor and other measuring devices. But even if such gadgets were freely available and inexpensive, not everyone would want to hang themselves with sensors while they sleep.”

Health

Full sleep we need to carry out daily activities, and lack of sleep threatens us with diabetes, cardiovascular disease, obesity and depression.

Doctors advise sleeping from 7 to 9 hours a day, but with a busy work schedule, you can often only dream of sound and healthy sleep. What to do if you haven’t gotten enough sleep and still have a whole day of work ahead? Here are some tips on how to stay active and alert.

1. Fuel up with food

Just like a car, we need fuel in order to work. A healthy and nutritious breakfast, lunch and dinner will provide the body with enough nutrients and will keep you awake. For example, an apple that contains only 10 grams of sugar, which we burn over a long time, increases energy levels. You can also include other fruits, grains and proteins in your diet that contain amino acids and make you more energetic.

But what you shouldn’t eat is a hearty lunch, rich in proteins, fats and starches. This takes a lot of energy from us to digest.

2. Go for a run

Experts recommend going to morning jog, as it promotes the release of endorphins - natural painkillers. It also makes us more energetic and strengthens the heart. Generally physical exercise are good remedy to improve your mood. However, intense exercise with low energy levels can make you even more lethargic, so it's worth limiting your exercise.

3. Drink coffee

Caffeine, present in coffee, tea, chocolate, some drinks and medications, affects metabolism by stimulating the central nervous system. nervous system. This increases our alertness and activity level.

However, consumption is too large quantity caffeine may cause withdrawal symptoms such as nervous excitability and dizziness. Also remember that our body absorbs caffeine as quickly as it eliminates it. After 8-20 hours, 75 percent of the caffeine has already left your body.

4. More light

Light receptors in the eyes keep us awake and help us fall asleep when it gets dark. We are biologically programmed to wake up when the sun rises. However, our body is not yet so good at distinguishing between natural and artificial light. Keeping the room lit helps us stay alert.

5. Take a break

If you find yourself doing monotonous work for a while and you start to feel sleepy, take a break and do something completely different. The brain needs novelty. Taking a break and then returning to your day at hand can help you look at things with fresh eyes.

6. Be in constant motion

If you start to feel sleepy, get up and start moving. The only time cavemen did not move was when they went to bed. When you sit at the computer for hours, at one point you will begin to feel drowsy. So get up and remind yourself that sleep is still a long way off.

7. Restorative sleep

Are you having trouble getting back to work? It is best to allocate 20-30 minutes for a little sleep at lunch. If you sleep for less than 30 minutes, you will remain in the first two stages of sleep, which improves cognitive function and makes you more rested.

However, it is best to set an alarm clock so as not to oversleep longer than expected, since after a lunchtime nap, which lasts more than half an hour, a state of lethargy begins to arise, intelligence decreases, and you have an increasing desire to sleep further.