How to learn to get up on the alarm clock from the first time. Instructions from a neurologist

Many people have the habit of setting the alarm clock for another five minutes. The result is a long list of unfulfilled tasks planned for the morning, and a bad mood on top of it. But the good news is that you can learn to get up early. Here’s how to do it.

neurophysiologist, neurologist, expert of the Academy of Physicians UniProf

He tells you what to do if early rising is not for you.

Let’s start with the fact that for some people this is the norm. For example, difficult awakening is characteristic of “owls”. In this case, a little trick will help.

To find out whether you are an owl or a lark, the “Championship” test will help.

Set the alarm clock far away from the bed

If in the morning you often set the alarm clock, again and again falling into a sweet dream, try to put the alarm clock away from the evening. That way you’ll have to get out of bed to turn it off. And then you won’t want to go back to sleep.

Put on some upbeat music

You can use a special alarm clock that slowly increases the intensity of light to wake you up. As a result, the brain wakes up gradually and in a comfortable mode. Another good way is to set a radio with upbeat music as an alarm clock.

Use apps to wake up

You can also use devices or smartphone apps that track by breathing and heart rate when shallow sleep occurs. Why is this necessary? The fact is that it is very easy and comfortable to wake up from a shallow sleep. But don’t forget that the smartphone next to you should be in airplane mode.

Set a goal

It’s much easier to wake up for something – whether it’s a morning workout or a delicious breakfast. Set yourself an interesting goal for the day that will fire you up and inspire you to get out of bed as soon as possible. After all, we often don’t want to get out of our cozy bed because a dull routine or the difficulties of life await outside. Think of how you wake up when you have to catch a plane for vacation. It’s not at all the same as if you have to make it to your unloved job on time.

Make time for yourself

At least half an hour – for things you don’t usually have time to do during the day. It can be anything: jogging, meditation, English classes. Basically, anything that will motivate you to wake up a little earlier to develop and get better.

What if none of these things work?

Difficulties with waking up can be in various diseases, but this is a separate topic. The cause may be inflammation, poisoning, deficiency of vitamins and trace elements, chronic infections, depression.

In these situations, the body needs more sleep to recover. After all, because of the disease, he lacks the energy to stay awake, for example, as in iron and vitamin D deficiency.

There are also more serious causes. There are a number of sleep disorders, when it is difficult to wake up not only in the morning, but throughout the day. This can happen, for example, when breathing stops during sleep (called apnea).

Many of these causes have serious consequences for health in general, not just for sleep. But you should not draw conclusions on your own. Ask for help to a doctor-somnologist, he will tell you what to do.

If there are no problems with waking up, but there are with falling asleep, a few simple exercises can help. Told about them in the article.