How to get up at 5 am and still feel awake? A somnologist tells us

Sleep is the key to a good mood and a great day. But a disrupted regimen does not bode well.

psychiatrist, psychotherapist, somnologist, lecturer at the Department of I.I. Mechnikov NWSMU.

Habit is second nature. It is important to observe hygiene and sleep schedule, lie down and get up at the same time.

To feel awake at 5:00, it is important to calculate the time at which you need to lie down. To do this, you need to roll back seven or eight hours from the time of awakening. It turns out that by 22:00 it is already necessary to lie down.

Another important rule for quality sleep, which will avoid difficult awakening, is to exclude TV and gadgets an hour before a night’s rest. This will allow you to gradually enter a calm state, and sleep will be stronger and healthier.

To spend the evening with the benefit of sleep, it is better to go for a walk in the fresh air, listen to the sounds of white noise, which have calming properties and help to relax, or conduct autogenic training, under the influence of which reduces emotional tension and fatigue.

To get a good night’s sleep tomorrow, you should go to bed today. It is stability that first of all helps to develop a regime.

Do not shift responsibility to something beyond your control. The genetic factor has been considered before, but has not been proven.

Analyze your day and you might notice that you spend half the night on social media, watching TV and playing games. This only leads to irritation and fatigue.

It’s also worth remembering that it’s not just the quantity of sleep that matters, but also the quality. If the REM phase of sleep (rapid eye movement phase) is disturbed, then even after eight to nine hours of night’s rest there will be brokenness and fatigue in the morning.

REM sleep phases make up 20-25% of night sleep and are responsible for analyzing the information received. The exact causes of disruption of this process are unknown and may be associated with certain diseases.

Attention should be paid to such symptoms as constant sleepiness, headaches, irritability, poor concentration. Here it is necessary to consult a specialist.

Night rest can also be affected by depressive disorder, when the production of cortisol is disturbed. In this case, there may be night awakenings, there is a decline in strength and mood. In this case, it is also worth consulting a doctor psychotherapist-somnologist.

Over the quality of sleep, as well as other aspects of life, you need to work. In order to develop a habit, it is important to exercise self-control. Follow these tips and sleep to your heart’s content!