Mankind has long been divided into those who go to bed early and wake up early, and those who are productive and effective at night, and feel like a sleepy fly during the day.

The world is filled with “larks” and “owls”. And each of them very often faces the problem of heavy lifting after sleep. We ask the alarm clock for “another five minutes”, get out of bed, broken and lost. But humanity has already invented several methods (completely legal and not harmful to health) that help make earlier awakening less painful. We decided to share some recommendations with you!

Tip 1. Five reasons why

Find motivation, read biographies of successful people who got up early, think that if you leave home earlier, minibuses and roads will not be as crowded as an hour later. Do morning yoga, make yourself delicious breakfasts. In general, anything that gives you an incentive to wake up early and without the problem of “another five minutes”.

Tip 2. Forget about coffee!

remember, that alcohol and caffeinated drinks (coffee, green tea, energy drinks, etc.) are the real enemies of good sleep and soon fall asleep!

Buy a good mattress and pillow. Pay attention to the temperature in the room - preferably cool.

Tip 3. Relax location

Make your bedroom a pleasant place to relax, from the color of the wallpaper on the walls to the pattern on your sheets. After all, all this is of great importance, as well as the comfort of the pillow on which you sleep.

And try to put your bed in such a way that the morning sun shines on your face - so you will have an additional incentive to get up and enjoy a new day.

Do not drink coffee or alcohol at least six hours before bedtime because they interfere with sleep. You can drink green tea and water.

Tip 4. Easy Cool

If you ventilate the room well before bedtime, to hide in a warm blanket, and leave your head in, so to speak, “fresh air”, sleep will come sooner. It is proved on the experience of many "insomnia".

Tip 5. Favorite pajamas

Choose comfortable, lightweight, “breathable” and sleep-free clothing. It should be pajamas or a nightdress made of natural soft material.

Perhaps silk peignoirs and linen pajama suits look stylish, but there are many inconveniences during sleep. Therefore, it is optimal to opt for soft cotton, a bike, etc.

Video: Why can't you wake yourself up in the morning

Tip 6. Avoid pool

Avoid "night whirlpools." This is when your hand reaches for an interesting magazine or book, and, possibly, for the remote control from a TV or computer mouse.

For the same reason, put the phone on the bedside table, transferring notifications from social networks to silent mode. Night is a time of relaxation and sleep, not re-reading of invigorating comments.

Overeating loads the digestive system and reduces the quality of sleep.

Tip 7. Relaxing bath

If taken before bedtime relaxing warm bath with lavender or sandalwood essential oilssleep will come faster.

Tip 8. Accuracy - the sister of sound sleep

If you have such an opportunity, try to go to bed at the same time and get up at a very specific time too. Even if the calendar is a day off and you do not need to run to work. Thus, you can accustom the body to discipline, and the smart machine of your subconscious mind will get the hang of it in a given period.

Tip 9. A light snack

If you intend to fall asleep quickly and firmly, do not feed yourself a generous and powerful dinner for the night of three types of dishes with oily gravy and mouth-watering slices of meat. If you really want to eat, opt for a glass of kefir, a handful of nuts or light chicken fillet with low-fat and tender sauce. This will help you not to wake up at night from hunger and will not affect the quality of sleep.

You must find the ideal time for going to bed and the ideal time for getting up when energy and well-being are at their peak.

Tip 10. Down with the light

Before bed we remove any light sources from view. We turn off the top lighting, turn off the spotlight, close the laptop covers, turn off the monitor and TV.

And, no matter how difficult it is, we put off the mobile phone. Or at least translate the screen mode in the “Blue Filter” in the settings. This will make the light from the display of the mobile phone softer and warmer, which will help your eyes tune into a “sleepy” mood. And remember that even if the night light flickers on your bedside table. This will still confuse the body and will not accelerate the process of falling asleep. So decide on the priorities - a clear vision of everything around or a good dream.