Greetings, friends! Today, waking up early in the morning, I once again noted that I woke up literally a couple of minutes before the alarm went off. I don't always manage to wake up without an alarm clock. To do this, certain conditions must be met and the habit of getting up early must be developed. In this article I will talk about how to get up without an alarm clock at a time that you choose. This useful and fun skill can sometimes be compared to a superpower that anyone can master with the right approach.
Refusing the alarm clock: how to do it?
Waking up in the morning without the help of an alarm clock is a phenomenon that for some is somewhere beyond the realm of fantasy! Meanwhile, this is quite real! It is enough to adhere to the following recommendations:
- To begin with, you should start experimenting with getting up early on those days when there is nowhere to rush. For example, during vacations, holidays, weekends.
IMPORTANT: You should immediately tune in to the fact that habits do not change instantly. Therefore, you should not give up the idea of waking up early without an alarm clock if this does not work out at first.
Weekends are the best time to practice getting up early without an alarm clock.
- change the melody first . Most people greet the morning with something loud, guided by the thought that with such accompaniment they will definitely not be able to sleep through the appointed time. This is logical, but this approach is harmful to the desire to give up the alarm clock. It’s better to record something melodic and calm . Ideally, environmental sounds. This will allow you to gradually wean yourself off the alarm clock.
- You need to set the alarm at the same time . Gradually, the body will get used to waking up exactly then. In the future, he will do this even without an additional signal.
- If it is difficult to get up early in the morning, you need to gradually work towards this. For example, start setting the alarm clock not for 6 in the morning, but for 8 or 7. Gradually, the body itself will get used to getting up early.
- The “snooze signal” button should be pressed rarely to begin with, and then abandoned altogether. Firstly, using the button, you won’t be able to stop using the alarm clock. Secondly, frequent interruptions in sleep lead to heart problems and diabetes.
IMPORTANT: Therefore, it is best to simply place the alarm clock out of reach.
Snoozing your alarm is a bad idea when trying to learn to wake up earlier.
How to learn to get up early: start your biological clock
A biological clock will help you get up early better than any mechanical clock. How to adjust your biorhythms?
- First of all, you should learn more about your individual biorhythms. A signal that they are knocked down is urges that are atypical for a certain time of day. For example, eating in the middle of the night. You need to watch yourself in this regard.
- It is highly advisable to keep a sleep diary. You need to record your hours of falling asleep and waking up. It is preferable to keep such a diary for at least a week, because it has been proven that towards the end of the week people begin to fall asleep later. And this is bad for health. It is also important to pay attention to the number of hours allocated for sleep.
IMPORTANT: It is believed that the normal amount of sleep for an adult is 7-8 hours, and for a teenager – 9-10 hours.
- Sleeping during the daytime is not a very beneficial phenomenon . Because the biological clock may go wrong. But if it is impossible to do without it, you are allowed to take a nap for a maximum of half an hour.
Sleep during the day should be short, otherwise you won’t be able to learn to get up early
- You need to try to protect yourself from stress. Without the ability to relax, it will be impossible to develop your own sleep pattern.
- You should definitely make it a habit to spend some time in the sunlight. If a person goes to work when it is dark and returns when there is no sunlight, his biological clock gets confused. In this case, you definitely need to go outside during your lunch break. Or at least stand by the window.
How to learn to get up early: adjusting your senses
When accustoming yourself to waking up early, you should not only prepare yourself, but also prepare your place to sleep. What surrounds you should not conflict with biorhythms. And here's what you need for this:
- Curtains on windows should be kept slightly open. This will allow you to get used to sunlight gradually. But at the same time, you can’t close the curtains at all, otherwise you won’t be able to wake up with the first rays of the sun.
IMPORTANT: Since you need to get used to the light, dark-colored curtains are not suitable.
The curtains in the bedroom should be kept half-closed - this will help you get up earlier
- In order for the first rays of the sun to fall on the bed, it is better to place it in the north and south if possible. Traditionally, these sides receive the most light in the morning and first.
- You definitely need to let street sounds into the room. At first glance, this advice may seem strange, because extraneous sounds should interfere with getting enough sleep. However, this is not so: on the contrary, it becomes more convenient for the body to wake up naturally and gradually . The noise of cars, the voices of animals and people - all this will help you awaken. Therefore, it is recommended to keep the window open whenever possible.
- Everything in the room should please and inspire pleasant emotions. This extends to everything from bedding to wallpaper color.
- The body should feel comfortable in sleepwear. If your nightgown gets loose, it’s difficult to get a full rest.
IMPORTANT: The material is of great importance - it must be natural. Otherwise, the body will not be very comfortable.
Comfortable sleepwear - something that will allow you to get enough sleep and wake up early comfortably
- You need to adjust the room temperature to a comfortable one. For example, turn on the air conditioner in advance when it’s hot or take out a blanket when it’s cold. Otherwise, discomfort will prevent you from getting enough sleep. The combination of a comfortable temperature and the right amount of light will have a great effect on the quality of sleep. What the ideal temperature should be, only the person himself can say, because it is all individual. You just need to remember that after midnight the body temperature drops, and closer to the morning, on the contrary, it increases .
- Any sources of artificial light must be extinguished. Even if the night light is not burning very brightly, the body will still be constantly on alert and will not receive relaxation. You definitely need to train yourself to fall asleep in complete darkness.
- Scent is not the most reliable way to wake you up. But as a complement to any other, it is quite suitable. For example, the aroma of coffee helps many people greet the morning pleasantly and early. Therefore, you can, as an option, use a coffee maker with a timer.
The aroma of coffee will help you wake up early
Morning hydrotherapy
Showering helps you wake up and recharge, and if you do it right, a morning shower will wake you up much better than strong coffee.
The main principle: temperature change, but not shock. Start with a comfortable hot shower, and then play with the temperature, making the water a little cooler, then hotter. It is not necessary to torture yourself with a contrast shower; switching from hot water to warm, barely cool and hot again will do the job without an unpleasant temperature shock.
How to get up early: preparing the body
How to prepare the body for early awakenings in addition to the above methods. Strengthen the body. A body that is in good shape is easier to train for something. So here's what you need to do:
- Exercise. And regularly. It has been proven that even people suffering from insomnia can overcome their problem when they start devoting time to sports. at least 30-40 minutes three times a week for classes.
IMPORTANT: Aerobic exercise is especially preferable. This could be running, swimming, football or basketball.
- Organize your diet correctly . Whole grain cereals, fruits and vegetables, lean meat - all this should be present on the table in large quantities. Experts recommend enriching the menu with foods containing tryptophan - bananas, milk, nuts, eggs. The fact is that tryptophan helps the body fall asleep faster.
It is good to drink milk at night - in this case you will be able to get up earlier
- Eliminate foods that are harmful to quality sleep from your diet. So, food that includes processed grains, fats, and large amounts of sugar will only cause harm. It will be difficult for the stomach to digest such food - for this it will need to allocate more energy and time.
- Whatever the food, you should not eat it immediately before bed . It's better to eat a few hours before bedtime.
- It is good to drink a glass of water in the morning. Water removes harmful substances accumulated at night and helps you wake up faster.
- Coffee – it’s worth mentioning separately. It is commonly believed that this invigorating drink allows you to wake up faster. However, large daily amounts of coffee have been proven to blunt the functioning of natural regulators . Up to the complete cessation of their work. By the way, it should be remembered that caffeine is contained not only directly in the invigorating drink, but also in some others. And also in some medications.
IMPORTANT: Experts believe that a safe daily dose of caffeine is 500 mg in the morning or afternoon.
Your daily cup of coffee should be small - it won’t hurt to get up early
Plan your sleep in 90-minute cycles
Our sleep consists of cycles during which we fall deeper into sleep, or are half asleep. In addition to the depth of sleep, there are also different stages during which the brain works differently. The state in which you wake up depends on the phase at which your sleep is interrupted - it is natural to exit sleep in the light phase (at the end of the cycle).
On average, a cycle lasts about 90 minutes, which means that in order for you to wake up in the light phase, you need 6 or 7.5 hours of sleep (and not 8, as is commonly believed - waking up after 8 hours occurs right in the middle of the cycle).
In other words, if you know that you need to get up at 6.30 am, then you need to fall asleep at 11 pm (well, plus the time to fall asleep, 15-30 minutes depending on your characteristics and degree of arousal).
Ways to get up early without an alarm clock: emotional tuning
Emotional attunement is no less important than physical attunement. So:
- You need to find a reason for waking up early . Moreover, one that is very significant and will help the body wake up as if from an alarm clock. For example, the reason may be the need for an early jog to lose extra pounds. It turns out that there is a hormone - adrenocorticotropin - which is produced in significant quantities about an hour before the expected awakening.
- It's helpful to plan out your day and write the plan down on paper . The paper can be hung, for example, in the bathroom above the mirror. And while a person performs his usual evening ritual in the bathroom, he will remind himself of how much needs to be done the next day.
- Visualization is a powerful tool. To implement it, you need to lie in bed and imagine the clock as clearly as possible. Their hands stop at the required time. Next, you should imagine your awakening at this time.
IMPORTANT: It is also useful to tell yourself loudly that you need to wake up at a certain hour.
Visualization is a great way to wake up earlier
- If you want to sleep for at least another 5-10 minutes, you need to immediately remember the consequences of such lying down . You still won’t be able to rest, and your routine will be disrupted. You need to constantly evoke this reminder in yourself in the morning.
- You definitely need to go to the kingdom of Morpheus with positive thoughts. You can’t beat yourself up for any reason, otherwise you won’t be able to fall asleep on time and, accordingly, wake up early.
- Someone else's example is contagious. Therefore, it is preferable to find a friend in misfortune, with whom it will be easier to reach the goal. Better yet, find a lark who will inspire by example.
- An evening ritual is a good way to help you relax before bed. What might the ritual be like? Whatever! The main thing is that it brings pleasure. For example, you can read a little or drink a glass of milk.
IMPORTANT: It is important to take into account that you cannot read a lot. Just like watching TV for a long time, sitting in front of a computer for a long time. All these activities should not drag on so much that you neglect going to bed on time.
- You definitely need to praise yourself! When you wake up early without an alarm clock, you should loudly praise yourself, charging yourself with positivity for the whole day.
When waking up early in the morning on your own, you need to be sure to praise yourself
: “He who gets up early, God provides for him,” our ancestors taught. Indeed, a person who gets up early feels better and manages to complete more things during the day. Of course, only on the condition that awakening was easy and enjoyable. I would like to hope that the tips mentioned above helped with this.
First prototypes
But by the 17th and 18th centuries, the first household alarm clocks had already begun to appear. They were controlled by internal scales, which gave a signal at a predetermined time.
How to cook broccoli and cauliflower: bake in the oven with cheese
Research: Russians are again actively buying mining equipment
On the heels or toes: what calluses on the foot can tell you
At the beginning of the 19th century in Britain, wealthy families began to hire special people. They, armed with long sticks, continuously knocked on the window until the man woke up. Some used a special tube to shoot peas at their clients' windows.
