What to do to get up early in the morning. Getting up early: what is the use and how to accustom yourself. Make a detailed work plan for the morning

Large flows of information, daily stress, climate and season changes can knock us out of our daily routine. It's good that there is such a regime at all. All of the above affects primarily our sleep - important element health. About how to wake up if you haven't slept enough, without special efforts and, most importantly, early - we'll talk in this article.

Morning. The subway train takes passengers to work. Their faces express discontent, they themselves are rumpled and sleepy. How do you make sure you don't become one of them?

There is a whole range of actions on how to start the morning right. You can choose the ones that suit you, you can combine, you can do one thing if it works. We will list progressively: from the moment when you just opened your eyes, to full awakening. For example:

1. turn off the alarm if it continues to ring, it has already fulfilled its main function.
2. Turn on the lamp at the head- bright light will work on the gradual awakening of the body.
3. Stretch or yawn if there is such a need. In fact, we yawn when we want to cheer up, and not vice versa. Therefore, yawning in the morning is a very useful thing.
4. smile and try to set yourself up in a positive way. The day ahead is just beginning, and there will be a lot of good things in it, only if you set the mood yourself.
5. Glass of water. very important and useful action. In order to wake up faster and normalize the level of fluid after sleep, the body needs at least one glass of water in the morning.
6. Do exercises. No need to invent complex exercises or set up a barbell and a set of weights at home. It is enough just to stretch the muscles and do a little stretching - so the body will wake up more quickly and come to tone.

For greater effect, you can perform a set of morning yoga exercises - they can be found freely available on the Internet, but it is better to consult experienced teachers.

1. wash your face cold water or take a contrast shower - this is another good remedy to cheer up, besides, after charging it will be very useful.
2. The right start to the morning good breakfast . It will give you energy for the whole day. This is the most important of all meals. Oatmeal with fruit, yogurt, eggs and chicken are ideal breakfast foods. Choose and create your diet. It is better to do this immediately a week in advance.
3. Eliminate fatty and spicy foods in the morning, do not add syrups and remember that saturation comes after 10 minutes from the beginning of the meal - wait until the food is digested.

1. At any of the stages described above, you music will help to wake up - an energetic and favorite composition or a playlist right away.
2. The advantage will be the possibility walk in the morning. Walking after sleep will strengthen all the measures taken earlier, and you will fully wake up.

Let's begin with that optimal time for - minimum 7 hours. If you sleep less than three, then no matter how hard you try, you will not be able to wake up easily. Between three and seven hours of sleep, there is a chance of a comfortable awakening, but the body will be exhausted and tired quickly. Seven hours is the minimum, and you should not experiment with health.

What to do if there was no daily routine and now you need to get up early? There are a number of measures, simple and clear.

Prepare yourself for the morning awakening:

1. Two hours before bedtime, you must exclude any meals. This is especially true for fatty and spicy foods, alcohol and coffee - if you don’t want to toss and turn for half the night and not get enough sleep again, forget about them after six in the evening.
2. Try to rehearse the morning awakening. Sounds funny, but it works. Set your alarm for a few minutes ahead. Lie down on the bed and imagine that you are sleeping. When the alarm goes off, immediately turn it off and get up. Do this several times - the body will develop a habit and over time it will wake up easier and faster.
3. Playing with an alarm clock - put the mechanism away from you, for example, in the far corner of the room - on the table. So to turn it off, you have to get out of bed.
4. Ask a friend or relative to call in the morning and wake you up.
5. Put a glass of water by your head at night so you don't have to go to the kitchen when you wake up.
6. Make a to-do list for the day. There will be a feeling of forthcoming work, and you will not be able to sleep for a long time.

1. Think of an early reward for waking up: buy exercise clothes or a bathrobe, prepare a delicious breakfast in advance and leave it for the night, watch a delayed episode of your favorite TV series, or read a chapter of a good book.
2. Do not go to bed with confused thoughts, doubts, resentment or anger. The body will not be able to sleep due to stress and anxiety state. Try to settle all the exciting questions for the evening.
3. At least an hour before bedtime, put aside gadgets, close social networks and turn off the TV. It is better to read something neutral or light to tune in emotionally to good dreams.
4. Meditate or do evening yoga exercises. Your muscles will relax and it will be easier to fall asleep.
5. A cool shower will also have a good effect on the state of the body. It is cool, because after it you wrap yourself in a warm blanket and fall asleep.
6. Don't like the cold? hot tub With essential oils will relax you and make your sleep serene and easy.
7. Do not overload yourself - proper rest will restore strength and performance.
8. A light massage will help you get into the realm of Morpheus faster. In case of insomnia, do special massage exercises - they can be easily found on the Internet.

If, despite your best efforts, you may need to see a doctor.

Stick to your sleep schedule - wake up and go to sleep at the same time. In this way, you will consolidate the habit and after months you will be able to wake up without an alarm clock. But if drowsiness appears earlier than usual, do not suffer - go to bed.

Another important point: how quickly you can fall asleep depends on your awakening. As you know, we sleep in cycles of 90 minutes. During this hour and a half, a person manages to visit both the REM and non-REM sleep phases. We will not go into details of what each of the phases carries, but turn to the calculations.

To wake up vigorous and full of energy, you need to do it at the end of the cycle, that is, if you go to bed at 23.00, then it will be better to wake up at 06.30 or 08.00. In this way, you will save the length of the cycle, and it will be easier to open your eyes than if you set the alarm for 07.00. To wake up on time, count this moment - set the alarm for the right time.

To fall asleep faster, remember the position in which you wake up. This is the most comfortable position for your body, and in it you will fall asleep earlier than in others.

Daily performance before going to bed of the usual things, without stress on the brain and muscles, will set the body for the night. Here, brushing your teeth, lightly cleaning the room, playing with pets, or anything else is best. The main thing is to do it constantly, so that over time the body begins to get used to them as preparation for sleep.

Quite often, musty or dirty air in the room prevents you from falling asleep quickly. This is due to the fact that the body allocates additional forces for proper air exchange. To prevent this from happening, it is necessary to constantly monitor the air quality in a room or apartment. Check if it is working, ventilate the rooms just before going to bed, try not to smoke, or ask your neighbors to do it in other places.

If you still find it difficult or uncomfortable to breathe as a result, get an air purifier. And even better - a breather. It is a compact supply ventilation with the ability to heat and purify the air and control parameters from a smartphone.

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As you know, there are only 24 hours in a day, and it is impossible to increase their number. But is it possible to somehow make it so that, and even so that there is time left, and at the same time, the state of health is excellent? We have great news for you - you can do it! What is needed? Just learn to wake up earlier. There are a lot of positive aspects in this habit: getting up in the early hours stimulates brain activity, increases vitality, improves mood, gives strength, sets a positive tone for the day just beginning, allows you to do much more things and much more. Together, this has an amazing beneficial effect on a person, his personal productivity and life in general.

So how do you learn to get up early? Follow the tips below, and this issue will stop worrying you.

To be motivated to get up early, you first need to understand why you need it at all. If you don't have an incentive to do it, then you don't want to do it. The incentive can be important things, reading, spiritual practices, a morning run, or a desire to free yourself in the evening. But you should find not only such an incentive that will be important to you - it should also be interesting. Those. you must definitely want to do something in order to get up early. Good motivation will wake you up better than any alarm clock.

It is also important to make sure that certain conditions contribute to early awakening. This means that the temperature of the air where you sleep should be optimal - it should not be either cold or hot. You can also prepare things that you will put on immediately after waking up, breakfast that you will not need to do, but you can immediately heat up and eat the things necessary for morning activities. In general, to facilitate the morning rise in the evening, your morning.

Try to spend every day in such a way that by the evening the body feels the need for rest. In short, you need to train yourself to go to bed earlier than you usually do. Not at two or three o'clock in the morning, but at 11 - a maximum of 12 o'clock. Often, not having enough time during the day, we start doing what we like late in the evening. Leave it for a while and get used to going to bed earlier and waking up earlier.

A significant obstacle to early awakening is not a rational daily routine. Many people are enough a large number of time is spent on meaningless things: watching television series, computer games, unnecessarily phone calls, empty talk, and so on. Evaluate your schedule, track your pastime, record the time spent on nonsense. Most likely, you will be quite surprised at where precious hours and minutes go. By looking at it from a critical point of view, you can optimize your schedule, which will not only allow you to get up and go to bed at the scheduled time, but will also contribute to a more rational use of the time resource.

The quality of sleep, as well as the quality of the process of falling asleep and waking up, is influenced by and. Even if we do not consider this issue from the point of view, i.e. Regardless of whether you are a vegetarian, a raw foodist, or just eat everything, which in turn also affects sleep, you can just talk about the time of eating. Late dinner always has a negative effect on the very process of sleep and digestion, because. instead of resting, your body is busy processing food. Therefore, falling asleep is problematic, and getting up early is even more difficult. Try not to eat before bed. At the very least, go for a light meal.

If you have a habit of taking your tablet, smartphone to bed, or turning on the TV at a late hour, you need to unlearn this. The fact is that any flow of information activates brain activity and excites nervous system which, in turn, interferes with quality relaxation and sleep. If you can't fall asleep right away, read a book instead. As you know, many people in the process of reading begin to “peck” and peacefully go to sleep.

Pay attention to the rise time. In order for the body to develop the habit of getting up early, you need to regularly wake up at about the same time. If you need, for example, to learn how to wake up at 7 o'clock in the morning, no matter how hard it costs you, get up, go wash your face and wake up completely. Over time, the body will remember this, and it will become easier to get up. Remember, waking up at 5 in the morning, then at 7, then at 11, you will accustom the body to be lax in this regard, and every early rise will be a real torment for you.

You don't have to invent the wheel. To get up at any time, a great thing has long been created - an alarm clock. Of course, we all hate him sometimes. But if there is a task to learn to get up earlier, then this thing is simply irreplaceable. But the trick is not in him, but in where he is. If the alarm clock is next to you, most likely, you will turn it off, basking in the arms of the pillow. So don't put it next! Set an alarm clock (put the phone) at a distance from you; turn on the alarm clock on your TV or music center, and leave the remote control in the kitchen. An early-morning newscaster or music that yells early in the morning will instantly get you up and running.

Become a person for yourself who will punish or encourage you. If you get up on time, you can buy yourself something nice or just praise yourself. If they messed up and overslept, then they should punish themselves: morning without breakfast, a hundred rubles to a friend, or something else. It is important that the approval stimulates you, and the punishment discourages any desire to sleep longer than necessary. By the way, you can ask someone close to punish or reward you.

Continuing talking about loved ones, we can say that very good option for the morning rise it will be their help. Let someone from your family wake you up: it can be an endless repetition of the phrase: “Sasha, get up! Sasha, get up! Sasha, get up! Believe me, it is very annoying and you have to get up. You can also ask someone who, for example, left home earlier, to get you with phone calls. And if at 6 in the morning a glass of ice water is enthusiastically poured on your face - it will be generally super! But, of course, this is already an emergency measure.

You can use "Grandma's" methods, i.e. folk. For sound sleep and easy awakening, it is recommended to drink warm milk before going to bed, eat some honey, drink mint infusion, take a hot (you can contrast) shower. Refrain from drinking coffee or tea, because. they contain caffeine. However, you can drink a cup of tea or coffee immediately after waking up. To wake up quickly, you can also turn on ice water and put your forearms under the jet - it's very exciting. Another cool method: before going to bed, rinse your face first with 20 times with cold water, then 20 times with hot water, and vice versa in the morning - 20 times hot and 20 times cold. It has a beneficial effect on the nervous system, and also serves as an excellent prophylaxis for the eyes and improves vision.

Don't get frustrated and don't give up on trying to learn how to get up early, even if it doesn't seem to work and you wake up regularly. Rebuilding the body from one mode to another is a very difficult undertaking. If you are used to getting up at 10 or 11 am, for example, start with small changes - get up at 9:30 or 10:30. And gradually increase the gap. Over time, you adapt to the "loads".

It is best if you use all these tips in a complex way. This will significantly increase the likelihood that yours will be achieved successfully and to the maximum. short time. If it doesn't work today, try tomorrow, if it doesn't work tomorrow, try the day after tomorrow. Technique is technique and this is a matter of practice. The most important thing is that you have a task to change, one might say, for the better. This should be your strongest motivation. Remember: walking slowly, but not stopping, will still reach the goal. Therefore, go for it, everything is in your hands. And as for sleep, the next time you feel like sleeping a little longer, remember that you are waking up hours of your life that could be devoted to something really worthwhile.

Elizabeth Babanova

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This is how truth acts on a person - at first it makes us dejected; then she makes us work on our character; and only after that it inevitably leads us to happiness

O.G. Torsunov

Do you know at least one successful and happy person who sleeps too long in the morning?

Most often, people who are overflowing with creative energy and enthusiasm tend to sleep as little as possible, since being awake gives them much more happiness than sleep. They are well aware that the benefits of getting up early in the morning are undeniable.

And the less happy a person is, the more he sleeps, thus avoiding a reality that does not please him.

Most personal development coaches talk about starting your day before sunrise or with the sun. But what is the benefit of an early rise, only a few explain.

Without knowing the laws of nature, it is very difficult to answer the question why do something in a certain way. As a result, changing established habits is almost impossible.

I have always strived to get up early, but I have never found a convincing rationale for this, except that the less sleep we get, the more we do. Moreover, in fact, I didn’t even really know whether it was useful to get up early in the morning, because you can do a lot in the evenings and at night. Why, then, do almost all successful people unanimously insist that an early rise is needed?

Despite the lack of scientific evidence, highly effective people intuitively understand that the habit of getting up early is one of the keys to their success.

The sages say that when a person is ready for a teacher, he comes. It also happens when a person is ready for transformation - he receives knowledge that inspires him to change his personality and destiny.

This happened to me when I was looking for confirmation of the benefits of getting up early. In search of knowledge, I discovered the lectures of Oleg Torsunov.

After several hours of listening to recordings of his seminars, everything fell into place, and getting up long before sunrise became a natural thing for me, not a forced one. Now I firmly knew why it is useful to get up early.

Oleg Torsunov, the author of several books, is today one of the leading experts in Ayurveda, which means “knowledge of life”. Based on the ancient wisdom of our ancestors, he offers us this knowledge in his books and seminars.

So why is it good to get up early?

“In Vedic knowledge, the basis and guarantee of human happiness is the observance of the correct daily routine,” Oleg Torsunov writes in his book, which is called “Daily routine”.

After studying the materials that guided our ancestors in Vedic times, I came to the conclusion that getting up early is not a consequence of success, but rather the opposite: a person who has developed the habit of getting up before sunrise is given energy to build a happy and successful life.

If you are skeptical about this, I understand you, because until recently I myself did not attach too much of great importance this topic.

But if you dream that you have more energy, time and effort, and as a result - more satisfaction from life, this information cannot but resonate in your heart.

The influence of the sun and moon

Everything in our world obeys the laws of nature. Living for more than half a year near the ocean, I daily observe the influence of the moon on the ebb and flow.

A phenomenon has long been noticed in the medical emergency room: the number of patients with severe cases increases significantly during the full moon. US police also confirm the increase in the number of crimes during the full moon.

Since the sun and moon determine the movement of energy in our body, the more we listen to this influence, the easier it becomes for us to live in harmony with natural cycles. That's why it's good to get up early.

The Vedas say that establishing our own rhythm of wakefulness and sleep in accordance with the movement of the sun and moon brings us happiness. Incredible, isn't it?

Can the sun and moon influence my career and relationships, you ask? It turns out that these two forces directly affect our mental condition and on the quality of the energy we receive from life.

And everything depends on the quality of our energy: what mood we have, how we communicate with our loved ones, how well we work in a team and what results we achieve in work.

Agree that the more energy you have, the easier it is for you to go through life. And the more energetically exhausted you are, the more difficult it is for you to overcome difficulties.

Now imagine that your emotional condition directly depends on the observance of the daily routine.

According to the Vedas, it is very difficult to change karma (lessons and obstacles that we must go through in life), but it is possible if we begin to interact correctly with the forces of nature.

By observing the daily routine, we can soften the blows of fate, because, obeying natural rhythms, we develop spiritual strength in ourselves. Having acquired this strength, we calmly overcome the lessons prepared for us, remaining in a positive mood and without losing a sense of happiness.

These statements may sound intriguing, but they will remain just words for you until you try the ancient knowledge on yourself and feel the tremendous effect of observing the daily routine.

Having tried to live in harmony with nature for at least a week, you will most likely notice the following changes:

• You will sleep less (if I used to sleep 8 hours, now I get enough sleep for 6-6.5 hours)
• You will feel much more energized
• Every day you will be more and more filled with a feeling of happiness.
• You will start planning your day more effectively
• You will become much more efficient
• Your immunity will increase
• Every day you will feel a greater surge of creative energy.

What is the secret of observing the daily routine and how early do you need to get up?

I recommend studying the works of Oleg Torsunov in order to fully experience the depth and scope of this topic. I will focus on the main points why it is useful and correct to observe a natural lifestyle for a person.

In his book "Daily routine", Oleg Torsunov writes that “A person can learn to do everything right in only two ways:

1. Having received true knowledge through the voluntary study of the laws and voluntary adherence to them.

2. If there is no desire to study and follow, then you will have to gain an understanding of how to live correctly through suffering.

What learning method do you choose?

“In every second of time, quite definite processes take place in our body, and their course depends on the phase of the movement of the Sun. This whole system works with great precision. And we cannot change anything in this activity of the Sun and time, therefore the daily routine of a person is strictly regulated.

At midnight, the Sun is in its lowest position, so at this time we should be in a state of maximum rest.

That's why best time for sleep - from 21:00 to 3:00, although you can sleep from 22:00 to 4:00 or from 20:00 to 2:00».

What is the power of going to bed early?

Mind and mind rest most actively from 21:00 to 23:00. Therefore, if you do not fall asleep at least at 10 pm, then your mind and reason functions will suffer.

Those who regularly go to bed later than 23.00, mental abilities gradually deteriorate. The decrease in intellectual power does not occur immediately, so a person cannot draw a parallel between sleep and mental exhaustion.

But you may already be noticing the following signs of mental and mental fatigue in yourself: decreased concentration or excessive mental tension, increased bad habits, decreased willpower, and increased needs for sex, food, sleep, and conflict.

If a person does not sleep from 23:00 to 1:00 at night, then the activity of prana (life force) circulating in the body will suffer.

The result of a disorder in the functioning of prana is a violation of the nervous and muscular systems.

Symptoms of a decrease in vitality: weakness, pessimism, lethargy, loss of appetite, heaviness in the body, mental and physical weakness.

If a person does not sleep from 1 am to 3 am, then his emotional strength suffers from this.

As a result, excessive irritability, aggressiveness, antagonism appear.

If a person's activity takes place in a strong nervous tension, then, according to the Vedas, he should sleep 7 hours and get up at 4-5 in the morning, or even sleep 8 hours and get up at 5-6 in the morning.

But in all cases, going to bed after 10 p.m. is bad for both mental and physical health.

What does non-observance of these rules lead to, in addition to the disorders already mentioned?

If a person continues to ignore the correct daily routine, he will gradually begin to experience a state of depression, and its development will occur imperceptibly.

After 1-3 years, depression will accumulate, and we will feel that the colors of life are fading and it seems that everything around is becoming gloomy. This is a sign that the brain is not resting and its mental functions are being depleted.

How bright are your colors of life? Do you have serious plans for this life, or have you long ago resigned yourself to a bleak existence? Do you set goals for yourself and achieve them?

Or perhaps you have goals but lack the vitality to achieve them?

Start following a daily routine, and you will feel the benefits of getting up early. You will open new source energy that will give you the strength to achieve your most cherished desires.

Compliance with the daily routine, in my opinion, is one of the simplest and most fundamental tools for personal development.

According to the Vedas, “reason is the ability to correctly understand the forces that exist around us and affect our lives. First and foremost among them is the power of time. A reasonable person understands that it is, and hurries to do everything on time.

Try to live up to the power of time for the next few weeks. I would love to hear from you how your life will change as a result.

We have long divided people into owls and larks according to the time when they wake up and when they work better. I am more of an owl than a lark, because the night for me is something special. It is at night that wonderful thoughts and ideas come to mind. But inspiration is inspiration, and life dictates its own rules, and we can’t always go to bed and get up when we please. You still have to wake up early in the morning.

The child needs to be taken to the kindergarten by 8:30, and the manager vaguely resembles the headmaster of my school, so I'm a little afraid of her - it's better not to be late. You still have to get up early anyway, and often it turns into a whole quest: wake everyone up, feed, wash, and dress some. folk wisdom“Raise - raised, but forgot to wake up” - this is about me. And, as always, interesting tips and a look at the problem of getting up early from a slightly different angle come to the rescue.

10. Avoid "night traps". This is when your hand reaches for an interesting magazine or book, or maybe a TV remote control or computer to see if someone has commented on your post. The latter is especially dangerous, since we are all familiar with "Honey, someone on the Internet is wrong!".

11. Dinner should be light. And avoid alcohol and caffeinated drinks at night.

12. Accept bath before bed. Can be with lavender oil - very relaxing. For children, it is good to brew a sedative collection and add to water. Although on particularly difficult days, this will suit you.

13. Try to go to bed always at the same time.. And even on weekends.

14. Turn off all lights completely. It is best to sleep in total darkness. If the night light is on, your body will not be able to fully relax and will be on guard all the time. And what is healthy and sound sleep here ?!

15. Find the right alarm ringtone. It should not be too soft, otherwise you just won't wake up. But it is also better not to choose too sharp and loud. She can be quite annoying. It would also be nice to put the alarm clock somewhere far away so that you have to get up for it.

16. Woke up? What about stretching? Good and correct sipping is very useful. They should not be sharp, otherwise you risk pulling your leg or back or getting a cramp as a gift. Stretch gently and sweetly.

17. Charger. As children, we were forced to do exercises in the gardens and primary school without fail. And who can boast of a daily morning routine now?

18. Glass of water. After waking up, it would be nice to drink a glass of water. Water will help your body wake up and remove the substances accumulated during the night.

19. An unobtrusive reminder. Still can't wake up? Try, for example, hanging your plan for the week or day in the bathroom next to the mirror. While you wash your face and recognize yourself in the mirror, at the same time you will read what you have planned.

20. Comfortable morning wake up clothes. It can be a bathrobe, slippers or warm socks (very important in winter, when you don’t really want to get out of bed).

21. Find a friend in misfortune, that is, someone who will not allow you to stay in bed after the alarm. And even better if this person is very positive and energetic. Then the kick will be something like a charge of vivacity.

22. Be prepared for bad surprises. When you are sleeping sweetly, you may be awakened by a late call or bad dream. And after you wake up, falling asleep quickly again may not work. So it would be great if you could find your own way to fall asleep.

23. Cheer up. Cheerful music of your favorite artist in the morning is the best soundtrack for getting ready for work. Plus, coffee, tea or your favorite fresh juice is the key to a good morning and high spirits.

24. And open the window again. Only after waking up. More fresh air - we drive sleep out of the apartment!

A friend of mine said that she found the perfect time to sleep - from 23:00 to 6:00. And she feels great if she goes to bed and wakes up in this time frame. Perhaps everyone has such a comfortable time for sleep, it remains only to find it.

The cycle of the Sun affects every inhabitant of our planet Earth. Despite the fact that we have become hostages of technogenic civilization, we are still influenced by the rhythms of the daylight. In this article, I will talk about the pros and cons of getting up early.

What is an early rise? It's waking up before 6 o'clock in the morning. Our ancestors woke up at sunrise. This habit has been preserved in many countries located on the equator, where the rhythm of the day is strictly defined. Night always lasts about 12 hours, as well as daylight hours.

For residents of northern latitudes, the topic of early rise is not so close and understandable, because in winter the Sun rises around 9 am or even later. However, for good reason, most successful people from all over the world practice awakening at 5-6 o'clock in the morning. So, there are certain advantages to this.

The benefits of getting up early

Find out the benefits of getting up early.

1. Your productivity increases significantly. If you have tried working early in the morning, you already know this secret. A task that usually takes two or three hours can be done in an hour in the morning. It seems like fantasy. But it is enough just to start practicing waking up early in the morning to see for yourself.
2. You will have extra time for yourself. Imagine how great it would be if in the morning you could devote time only to things you love. Perhaps you will finally fulfill your dream of being creative, read the books shelved “for later” or open your own project. In any case, morning inspiration will help you.
3. To get up early, you need to set the correct daily routine. If you start going to bed no later than 22:00, you will get better sleep. And morning well-being will delight you: a feeling of cheerfulness and clarity of thought for the whole day.

Minuses

Not to mention the cons. For some unknown reason, this topic is often hushed up. However, in order to make an informed decision, you must be aware of them.

1. If you do not follow the daily routine and go to bed late, then instead of cheerfulness and inspiration, you will feel tired, weak and have a strong desire to lie down for an hour or two.
2. The first time will not be easy. Few people manage to introduce the practice of early rises in everyday life without body resistance. Especially if you were an "owl" before.
3. In some cases, this can lead to disharmony in the family. Classic example: The wife who gets up at 5 am and goes to bed at 10 pm. At the same time, the husband comes home from work, has dinner at 8-9 pm, then rests for an hour in front of the TV. And only after 22 hours is he ready for tenderness. But the wife at this time falls down. She has to wake up again at five!

How to learn?

The most important thing is to wake up not just like that, but for the sake of something. Important, interesting, inspiring.

Let's think together what it could be.

• Favorite hobby, for which there is not enough time in the daily bustle. For example, learning a foreign language.
• Reading an interesting book or spiritual literature.
• - it is in the early morning that they pass especially blissfully.
• Yoga or sports. Perhaps you have long set yourself the goal of losing a few kilograms of weight. In this case, the morning time is ideal for jogging or doing a set of exercises.
• your project. Perhaps you have created your own blog or YouTube channel. Or maybe they decided to provide private hairdressing or makeup services. In the morning, you can think of a plan to bring the idea to life and start implementing it.
• Quiet time to relax and take care of yourself. I have a friend who wakes up every day at 6 in the morning, although she could sleep until seven. She uses her free time to take a hot bath with fragrant foam in the morning, immerse herself in pleasant thoughts and recharge her energy for the whole day. By the way, this friend is a very positive and open person.

Another secret is not to give up and not quit the practice. Having received a feeling of euphoria in the first days, after a while you will notice treacherous thoughts in your head: “Maybe I should sleep an hour more?” or "I'll take a week off and continue to practice early rises."

Don't give in. This is a natural resistance of the body. It is necessary to connect willpower and discipline. Without them, nowhere.

Another important point, which I have already mentioned, is the observance of the daily routine. You must sleep at least 7 hours. If the dream is 6 hours, then be sure to lie down and take a nap during the day.

Before starting to write this article, I studied what my colleagues are saying. There are a lot of tips on the internet on how to start getting up early. But not all of them are useful. And some are even harmful. Now I'll tell you more.

• If you go to bed early, then you need less time to sleep.

There is a grain of truth in this. However, sleep time cannot be reduced by early stages practices. Sleep should be at least 7 hours or more depending on the needs of the body. Otherwise, instead of optimism, goodness and inspiration, you will feel like a squeezed lemon.

• Set several alarms to wake up on the second or third.

It doesn't make any sense. You either wake up or you don't. Why torture yourself? If the body is not able to move away from sleep, then you need to think about the duration of sleep and the general condition of the body. If it is weakened, if you have a cold or reduced immunity, then you need to sleep longer than usual. In this case, it is better to wake up at 7 am (or later).

• Bring your body and health to the world standard.

In my opinion, absurd advice. For one simple reason - for most people this is unattainable. After all, early rises are often one of the first steps on the path of internal growth. And you can get closer to the ideal only when you have already advanced on the path.

What do we have to do? Yes, just to get joy from the morning, from the dawn, from the feeling of mystery when you are the only one in the family to get up so early.

This time is so quiet, calm and harmonious, but at the same time charged with positive energy of awakening the world from sleep, that its mere contemplation will help your health.

• Don't eat before bed or don't eat after 7pm.

Of course, having dinner at 6 pm and not eating anything at night is best. But if you are hungry, then you should not deny yourself food. It is better to eat something than tossing and turning for half the night, dreaming of refreshment. So you definitely won't sleep.

Just in the evening, give preference to lighter food, reducing the amount of sweets. Together with a cake or a cupcake, it is better to eat a few dates.

What is said in the Vedas

The Vedas - a collection of ancient scriptures - speaks of the importance of observing the daily routine. So, in the period from 23:00 to 03:00 a person must sleep. Otherwise, fatigue, a feeling of apathy and a decrease in mental abilities occur.

Awakening is scheduled in the Vedas by the hour:

1. From 3 to 4 am - at this time, enlightened and highly spiritual people get up. These hours are suitable only for spiritual practices and prayers, as well as reading sacred texts. Worldly matters should not be dealt with.
2. From 4 to 5 o'clock in the morning - those who wake up at such a time are full of lightness and positive. They are inspired by the morning and energized. Strong leadership qualities and creative abilities.
3. From 5 to 6 in the morning - those awakened at this time can also achieve a lot in life, but the results will not be outstanding. Such a person has few problems in life, but he cannot carry out a significant transformation either.
4. From 6 to 7 in the morning - time has already been lost, you should wake up earlier. People have reduced vitality, less vigor. They are often late.
5. From 7 to 8 in the morning - even lower vitality. A person fails to fully realize himself in life.
6. From 8 to 9 in the morning - among other things, those who wake up at this time often suffer from some kind of addiction: coffee, alcohol, tobacco.
7. Later than 9 am - even worse than in the previous paragraph, I will not paint all the horrors.

You have probably seen this information before. But did you know that the Vedas give hours according to solar time? However, in most of the CIS, local time does not correspond to it.

In most regions, local time is 1 hour ahead of actual solar time. Therefore, if the Vedas speak of the interval "from 3 to 4 o'clock in the morning", then in our countries it usually means "from 4 to 5 o'clock in the morning."

You can check for yourself how different the time in your city is from the true solar one. To do this, find the sunrise and sunset data for the current day. Calculate the middle of the gap between sunrise and sunset.

Ideally it should be 12:00 noon. If you get, say, 12:55, then the time in your region is 55 minutes ahead of the sun.

Alternative ideas about the daily routine

The studies of the historian Roger Ekirch, which lasted more than 15 years, testify to a surprising fact. In Europe, at a time when electric lighting had not yet been invented, our ancestors slept in a completely different way than we do now.

Night sleep was divided into two parts: the first dream and the second. People fell asleep at about 9 pm, then slept for 3-4 hours. Then there was a period of nocturnal wakefulness. A few hours later they went to bed again and got up at sunrise.

The historian studied various historical documents and testimonies, thanks to which he came to such an amazing conclusion. Ekirch published his thoughts and evidence in the book “At the end of the day. History of the night", released in 2006.

Night hours could be devoted to reflection, prayer, creative work or love pleasures.

An experiment has been carried out today. 15 volunteers were invited to spend 4 weeks without artificial lighting. For the first three weeks, they slept off - they were active for about 10 hours during the daylight hours, and during the dark hours they slept or dozed off. dark room. The previous lack of sleep of the participants affected.

When sleep became sufficient, the volunteers miraculously began to switch to biphasic sleep. First, sleep lasting 4-5 hours, then a period of wakefulness, and after that - again sleep until morning. A total of no more than 8 hours.

Free night hours they described as very calm. They talked about crystal clear consciousness, something like meditation. This condition could not be called insomnia. On the contrary, the participants experienced a burst of energy.

So, if getting up very early tempts you to feel the magic of that very time when night turns to morning, but you are not ready to become an extreme early riser, then take note of the described variant of biphasic sleep.

Some of our contemporaries also sleep intermittently, considering it harmful and unable to get rid of the habit. However, do not rush to conclusions. Perhaps this is more natural than an uninterrupted 7 or 8 hour sleep.

Video

I suggest you watch a video that talks about the benefits of getting up early.

Summing up, we can conclude about the amazing opportunities that open up to a person in the early morning hours. Even a convinced "owl" will be able to appreciate them if he tries.