5 ways to wake up early in the morning

Avoid going to bed late, relax for two hours before bedtime, and steer clear of 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 each day all have a positive impact on health. Good quality sleep helps prevent memory loss, sleep disorders, fatigue, and stress. Below are 5 tips for waking up early regularly.

Gradually change your wake-up time.

People who usually wake up late at 9 am shouldn't suddenly adjust their wake-up time to 6 am. The body won't adapt immediately if sleep time is drastically reduced, and the habit of waking up early won't be sustainable in the long run.

An effective way to change your sleep cycle is to do it gradually, starting about 15-20 minutes earlier. Ideally, allow at least three days to adjust to the new schedule. For example, you could aim to wake up at 8:45 AM for three days, then gradually increase to waking up earlier at 8:30 AM on subsequent days.

You shouldn't stay up late.

If you want to wake up early tomorrow morning, don't go to bed late, even on weekends. Sleeping in on weekends negates your efforts to wake up early during the week and disrupts your body's natural circadian rhythm. According to a 2014 study by the University of California (USA) on 62 adults, having a fixed bedtime on weekends resulted in better sleep and easier waking up on weekday mornings.

Go to bed early to be more alert when you wake up early. Photo: Freepik

Relax for two hours before going to sleep.

Relaxing evening routines help you sleep better and make waking up early the next day easier. Stop all activities and work at least two hours before bed, and instead listen to music, meditate, read a book, and avoid using electronic devices. If you do use them, limit exposure to bright light by reducing screen brightness and avoid using them too close to bedtime. The longer you use devices before bed, the longer it takes to fall into a deep sleep.

A quiet, cool, and dark bedroom makes it easier to fall asleep. Good sleep quality also promotes the formation of an early-rising habit.

Prepare for the next morning's work.

Spend time the night before making a to-do list for the next morning, such as school, work, household chores, preparing clothes and breakfast ingredients... This creates a relaxed mindset, free from worries or anxieties about tomorrow's tasks before you go to sleep.

Avoid caffeine after lunch.

Drinking caffeinated beverages like tea or coffee at lunchtime or late in the day can easily lead to insomnia at night. The American Sleep Foundation recommends avoiding caffeine about 8 hours before bedtime. For example, if you plan to go to bed at 10 PM, stop drinking coffee after 2 PM to reduce the effects of caffeine.

If you apply the above measures for 1-3 months and still cannot wake up early, affecting your work and life, you should see a doctor. This is because the cause may be a medical condition such as depression, sleep disorders, or neurological disease.

Mai Cat (According to Everyday Health )

Readers can post questions about neurological diseases here for doctors to answer.

Source link: https://vnexpress.net/5-cach-thuc-day-som-vao-buoi-sang-4651897.html