Is it hard to get up in the morning? Do you feel that even though you have slept for many hours, you are still sleepy? Do you find it difficult to get into the rhythm when you wake up? When we do not rest enough or adequately, 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 abilities, even our physical ones, in good condition. In this Psychology-Online article we will see how to get up early, without laziness and without sleep through easy to apply tips to improve your routines and increase the quality of your rest.
Why do I have a hard time getting up in the morning?
The main reasons why we find it difficult to get up in the morning are
- Hours of insufficient sleep: not having slept the necessary hours
- having had a interrupted sleep or not very restorative
Our rest is regulated by circadian rhythms. The NIGMS (National Institute of General Medical Sciences) defines 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 an organism’s environment. Sleeping at night and being awake during the day is an example of a light-related circadian rhythm.
Benefits of getting up early
Various studies can be found that reinforce the benefits of getting up early, first of all 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 different culture, that is, the times of sunrise are different, the weather, work hours and even eating hours are different.
The reality is that although circadian rhythms exist in all living beings and the most common thing is that hours of activity coincide with the hours of sunshine and those of rest with the nightthis does not mean that it is like this for everyone.
Chronobiology, which is the study of biological cycles and personality defines three types of chronotypes:
- The morning people, which would be around 20% of the population. These are people who find it beneficial to get up early and tend to go to bed early. Being more cognitively productive in the morning.
- The eveningalso being 25% of the population, these people get up late and go to bed late, reach their greater cognitive functions in the evening.
- And finally the intermediatewhich would belong to the remaining 50% of the population, these people are between morning and evening workers, being able to adapt both in the morning and in the evening.
Therefore, depending on the cycle you belong to, it will be easier for your body to get up early or not.
How to wake up early
Once you have been able to detect which cycle you belong to, you can try to make small changes to your routine to adapt to your body’s needs. For example, if you realize that you are an evening person, perhaps studying or working in the afternoon will be more beneficial for you.
If, although you have detected the natural rhythm of your body, due to the type of routine, work or life you lead, it is difficult for you to prioritize it, you can apply the following guidelines and tips to get used to getting up early and taking advantage of the morning:
1. Go to bed early
To wake up early it is essential to rest the necessary hours. You can try to acquire more specific routines at bedtime, for example, schedule the time 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 sleeping
Applying personal care to your body can help you become aware of how you feel and be able to connect with the body’s needs of the moment, for example, acquiring hygiene routines before sleeping, such as a hot shower to relax the body and, it can help you release tension and let go of stress, allowing sleep to be more pleasant and restful.
3. Eat dinner before
An important detail to take into account in the routines we establish is food, having dinner very close to bedtime will make our digestive system fully operational and this will interrupt rest. For this reason it is recommended eat dinner two to three hours before bed.
4. Do not consume stimulants
In addition to taking care of the times we eat, it is important to control the type of food or drinks they may contain. sugars or caffeineSince these components are exciting and make our body active, avoiding this type of intake before bedtime will help your body be better prepared for a restful sleep.
5. Eliminate stimuli
In addition to taking care of the body with routine and nutrition, it is essential to be aware of taking care of the mind, we are surrounded by technological stimuliboth mobile phones and the screens of any other device emit light, colors and sounds that activate our nervous system. He is in charge of capturing information from the environment and our own body, processing it and activating the necessary response since he 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 complicated. It is advisable not to use any type of technology an hour before going to bed.
6. Relaxing activities
You can try read some book with a calm theme since reading has many benefits for our mind, helping it to relax and become absorbed, thus achieving…
How to wake up sleepless and energized
As we have seen, circadian rhythms are influenced at both physical, mental and behavioral levels. When any of these three levels are altered for some reason, sleep is directly affected.
1. Listen to you
Taking care of your body and detecting how it is helps you acquire greater knowledge of your needs and meet themFor example, in the case of women, it is very common that the first days of the period sleep is not deep, since there is an increase in progesterone in the body and the hormones are directly related to the control of circadian rhythms, This means that the person’s common rest is 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 , , or any mood that predominates in our way of thinking, it can directly affect the time of rest, since mental states are related to mood states and these influence production. hormonal.
3. Get to know you
On the other hand, it is essential to understand what your own body needs, although experts recommend 7 to 9 hours of rest, 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 person’s age, it influences the number of hours necessary to complete the rest. Knowing your physical and mental state and your routines will allow you to make changes, meet your needs and live with greater energy.
How to get out of bed quickly
In this article on how to get up early we have seen the importance of knowing one’s body and that each body is different, although there is a majority it does not mean that we all have to be like that. 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 Individuals 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 that’s how it should be? If the answer is because you are late for work, perhaps it would be positive if you adapted your routine to your times, going to bed a little earlier and setting the alarm a little earlier to allow you to stay in bed taking your time, without having to jump out of it. in a hurry
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 away from where they sleep forces them to get up, but on the other hand, for others, even if the alarm is ringing, it is difficult for them 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, at 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.
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