Don't sleep late, relax two hours before bed, and avoid caffeine after lunch so you can wake up earlier the next day.
The habit of going to bed early, waking up early, and getting enough sleep every day all have positive effects on health. Good quality sleep helps prevent memory loss, sleep disorders, fatigue, and stress. Here are 5 tips to wake up early regularly.
Gradually change your wake up time
People who usually wake up late at 9am should not suddenly adjust their wake-up time to 6am. The body cannot adapt immediately if sleep time is cut too much, and the habit of waking up early cannot be maintained for long.
The way to effectively change your sleep cycle is to do it gradually, moving your time earlier by about 15-20 minutes. Ideally, give yourself at least three days to get used to the new schedule. For example, you could aim to wake up at 8:45 for three days, then continue waking up earlier at 8:30 the following days.
Don't sleep late
If you want to wake up early tomorrow morning, don't go to bed late, even on weekends. Sleeping in on the weekend will ruin your efforts to wake up early during the week, disrupting your body's natural biological clock. According to a 2014 study by the University of California (USA) on 62 adults, a fixed bedtime on the weekend helps you sleep better and wake up easier on weekday mornings.
Go to bed early to wake up more alert. Photo: Freepik
Relax two hours before bed
The habit of relaxing in the evening helps you sleep well and makes it easier to achieve the goal of waking up early the next day. You should stop all activities and work at least two hours before going to bed, instead listen to music, meditate, read books, and do not use electronic devices. If you use electronic devices, limit exposure to bright light by reducing screen brightness, not too close to bedtime. The longer you use devices before going to bed, the longer it takes to fall asleep.
A quiet, cool, and dark bedroom makes it easier to fall asleep. Good quality sleep is also a factor in developing the habit of waking up early.
Prepare work for the next morning
Take time the night before to make a list of things to do tomorrow morning such as going to school, going to work, family chores, preparing clothes and breakfast ingredients... This creates a comfortable mindset, without worrying or being entangled with tomorrow's work before going to sleep.
Avoid caffeine after lunch
Drinking caffeinated beverages like tea or coffee at lunch or later in the day can cause insomnia at night. The American Sleep Foundation recommends avoiding caffeine about eight hours before bedtime. For example, if you plan to go to bed at 10 p.m., stop drinking coffee after 2 p.m. to reduce the effects of caffeine.
If you apply the above measures for 1-3 months but still cannot wake up early, affecting your work and life, you should see a doctor. Because the cause may be due to medical conditions such as depression, sleep disorders, neurological diseases.
Mai Cat (According to Everyday Health )
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