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Comfortable sleep and timely awakening is an important guarantee of good health, cheerfulness and good mood during the day. For some, this wisdom comes easily, for others it is more difficult. In this article, we've put together 19 helpful tips to help you get out of bed easily every day.

How to make the morning cheerful and positive?

The right start in the morning determines a productive day. If getting up every day is difficult for you, our tips on how to get up early without discomfort will come to the rescue.

Take on board a few techniques, which we will discuss below, and perform them for 21 days. That's how long it takes to form a habit. Only three weeks, and you will forget about the lack of vivacity and good mood in the morning.

6 proven ways to fall asleep quickly

An important component of a good morning is a sound healthy sleep. To get up early, you need to fall asleep on time, which can be quite difficult, given the many distractions.

1. Sleep in total darkness

An important regulator of biorhythms is the hormone melatonin, a powerful natural antioxidant that helps fight aging. It is produced only in the dark, the peak falls on the interval from 00:00 to 04:00. Without it, forget about vivacity, strong immunity, a slim figure and elastic skin. Melatonin deficiency has also been found to increase the risk of cancer.

Artificial lighting in the room reduces the production of melatonin. Therefore, doctors recommend falling asleep in complete darkness: hang curtains with complete blackout on the windows, turn off the TV, monitor, night light, purchase a phone charger without a light indicator.

Moreover, it is better to spend an hour and a half before going to bed away from gadgets - the light from the screen excites the nervous system and reduces the time of melatonin production by an average of 90 minutes. For the same reason, throw energy-saving light bulbs out of your bedroom.

2. Do not "stick" to the phone

We have already found out that a bright glowing screen will force the body to suppress the production of melatonin. But falling asleep hugging your smartphone is also not worth it, because you can lose track of time exploring the Internet, and as a result, fall asleep much later than you planned.

3. Set aside time for evening exercise

This advice will be especially effective for "owls". Set aside 15 minutes for light exercise in the evening to relieve emotional tension and stretch aching muscles. When done regularly, evening exercises will speed up your metabolism.

The complex can include several simple yoga asanas (posture of a cat, cobra or rider), warm-up exercises or a complex with dumbbells weighing 1-2 kilograms.

The optimal duration of evening exercises is a quarter of an hour, the frequency is 4 times a week. Charging should be done 20 minutes before dinner, in no case right before bedtime.

4. Don't lie down on a full stomach

Overeating at night is a bad habit not only for the figure. Firstly, a rich dinner with a high content of carbohydrates reduces the production of somatotropin (the so-called “growth hormone”) by three times. Namely, this substance affects the regeneration of muscle tissue. A permanent deficiency of somatotropin will accelerate the aging process.

Secondly, the body focuses on digesting food, which will make it much more difficult to fall asleep. Especially if your dinner was rich in proteins and fats.

It is much more pleasant to plan how to start the morning with a delicious, mouth-watering breakfast. This will make getting out of bed much easier. If waiting for the morning is completely unbearable, drink a glass of 1% kefir or a little bran.

5. Ventilate the bedroom

It is extremely important to provide fresh air to the bedroom. In the summer you can sleep with the window wide open, in the winter - with the window open. Or at least ventilate the room regularly.

“Easy to say! I live in a big city where you can only dream of fresh air and noisy even at night,” one of our readers might think, and he will be absolutely right. Residents of megacities are advised to install an air ionizer in the bedroom, which will provide the effect of sleeping in nature.

6. Aromatherapy? Why not!

A few minutes before you go to the kingdom of Morpheus, light an aroma lamp with essential oils in the bedroom.

The most effective smells for sound sleep: chamomile, neroli, lavender. If you can't fall asleep because of excitement, oils of bergamot, coriander, lemon balm, benzoin or marjoram will come to the rescue.

Do not overdo it with the concentration: the smell should not be suffocating. 2-3 drops diluted in warm water will suffice.

It is very important to ensure fire safety: use only specialized aroma lamps. Place on a flat surface (such as a metal tray) away from the bed so as not to accidentally brush it off in a dream. Make sure that there are no flammable objects near the aroma lamp.

Imagine that every day you will get up at least half an hour earlier and do something interesting only for yourself. In a week, you will accumulate three and a half hours of time that you will devote to your hobbies or self-improvement. And if you develop the habit of getting up an hour earlier, then in a week you will get seven hours of productive time spent. We think it’s worth learning to get up early for this! Here are some useful tricks.

1. Wake up with the "5 minute rule"

There is an effective 5-minute wake-up system that you can try for yourself:

• 1 minute. You have just woken up from a dream. Think of your favorite people, memorable events, beautiful places - in a word, something good and joyful.
• 2 minute. Gently stretch, take deep breaths to wake up the body and supply it with enough oxygen.
• 3 minutes. Gently massage the temples, back of the head, earlobes and eyebrows to improve blood flow to the brain.
• 4 minutes. Rub your palms together, gently rub your arms, legs, stomach, back, chest. This will improve blood circulation throughout the body.
• 5 minute. Gently assume a seated position. Drink a glass of water (it is advisable to leave it next to the bed in the evening). Slowly rise forward, towards a new day.

2. The main thing is motivation

If you do not know how to wake up in the morning due to dreary thoughts and depression, you can prepare a list of "pleasant things" that await you during the day in the evening and put it near your bed. Read this list when you wake up, be glad that you have a lot of good things ahead of you, and joyfully get up with a smile on your face.

3. Set a pleasant ringtone for your alarm

Many people set sharp, loud ringtones on the alarm clock: supposedly they help to wake up faster and recover. In fact, such melodies are annoying and make you want to turn them off as soon as possible in order to "sleep for another five minutes."

It is better to choose gentle (but not soporific) melodies with gradually increasing volume. They will smoothly bring you out of a sleepy state and help you meet the new day on a positive note. For example, "Morning in the Forest" by Edvard Grieg is a timeless classic.

4. Take the alarm clock away

You can try a well-known trick: take the alarm clock to another room, put it on the top shelf of the closet, etc. The main thing is that to turn off the sound you have to get up and take at least a couple of steps. Try not to succumb to the temptation to lie back down afterwards: after all, you are already awake and up, so why not get down to business?

Since modern people most often start an alarm clock on the phone, this habit will also serve you another service: it will save you from sitting on the Internet before going to bed.

5. Use modern technology

The mobile app market can offer a lot of opportunities for a pleasant awakening.

Human sleep is divided into two phases: deep and fast. Awakening in the fast phase is much easier. Smart alarm clocks for mobile monitor your sleep activity and figure out what phase you are in. You just need to set the wake-up interval (for example, from 8:00 to 8:30), and the sleep tracker will wake you up at the most convenient moment. The most popular apps of this kind are Sleep as Android and Sleep Cycle.

There are a lot of original alarm clocks in the AppStore and Google Market that require you to perform some action. For example, go to the mirror and smile (Smile Alarm Clock) or solve a mathematical problem (Math Alarm Plus, Alarm Clock Extreme).

Test robotic alarm clocks: a running alarm clock on wheels, a clock flying around the room, or a piggy bank alarm that will squeak disgustingly until you throw a coin into it. Athletes will appreciate the dumbbell alarm clock, which turns off only after 30 lifts.

Runaway alarm clock

6. Drink a glass of water upon waking up

Try to prepare a glass of water with lemon in the evening, put it next to your bed and drink it after waking up, even if you are not too thirsty. This simple technique will help you normalize the water balance, prepare the stomach for the first meal, improve metabolism and eliminate toxins.

7. Turn on your favorite music

Perhaps you are used to turning on the TV in the morning or accessing social networks. These are not very good habits, because from the very beginning of the day they clog your mind with unnecessary, and sometimes even negatively colored information. It is better to turn on your favorite music during the morning gathering, which will charge you with pleasant emotions. Prepare a playlist of upbeat songs and change it every week.

8. Start the day with a charge

Stretched out! Even a short set of simple exercises will increase the flow of oxygen into the blood, which means it will give you a charge of vivacity.

Choose light exercises that do not require strength training, because your main task is to stretch your muscles and saturate your body with oxygen. It can be warm-up exercises or stretching. 10-15 minute complex will be enough.

No need to start charging immediately after waking up. Give your body 10-15 minutes to "wake up".

9. Take a contrast shower

The logical end of charging is a contrast shower. If after the exercises you still have a drop of drowsiness, after the bath procedures it will disappear. In addition, this is a great way to improve skin tone and strengthen immunity.

Take a contrast shower correctly in three stages. Each stage: 1-2 minutes of hot (but not burning) water, then 30 seconds of cold. At stages 2 and 3, try to slightly increase the "cold" period. After completing the procedure in cold water, thoroughly rub yourself with a terry towel.

Do not rush into the pool of hardening with your head. The optimal temperature difference for a contrast shower is 25-30 degrees. Ideally: hot water - 42-43 degrees, cold - 14-15. But it’s worth starting with 40 degrees hot and 25 cold, gradually increasing the gap.

If you have heart problems, be sure to consult your doctor about contrast showers.

10. Be sure to eat breakfast

Nutritionists call breakfast the main meal of the day. In no case do not refuse breakfast, intending to intercept something along the way. Fried eggs, scrambled eggs, muesli, oatmeal with fruit - any of these options are suitable to start your day successfully and productively. Drink coffee and freshly squeezed juices after meals: on an empty stomach, they can cause stomach discomfort.

11. Fill the morning with pleasant little things

Try to carve out 10-15 minutes from your morning preparations for a pleasant ritual. Sip a mug of green tea slowly while scrolling through your news feed. Get yourself a diary, decorate it beautifully and every morning write down the impressions of the previous day there. Or, on the contrary, plan the day that has begun: make a list of goals, important meetings, purchases. Watch one episode of your favorite show. If you strictly follow your diet, you can make a small exception for the morning - let delicious yogurt or cake await you in the refrigerator.

12. Follow the regime

By choosing the most comfortable time for going to bed and waking up, you can add a little daytime rest to it. And stick to this system every day, do not knock down your daily cycle, except for very rare situations (holidays, travel, work deadlines, etc.).

13. Don't oversleep

If you have a long-awaited day off, do not try to sleep off the whole past week. Too much sleep is also bad. The established norm of sleep ranges from 7 to 8 hours, although it is worth remembering that each organism is individual. Systemic excess sleep leads to obesity, increased risk of heart disease and even shortened life expectancy. In isolated cases, you will experience a headache and a general depressed state.

The editors of the site hope that our tips will help you learn how to control your daily routine without much effort.
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Sleep ... Just listen! How does it sound! Favorite word, right? I just want to crawl under a warm duvet, put my head on the pillow and ... that's it. Limit of dreams. Paradise, in its purest form.

But in fact, few people think about the benefits of sleep from a scientific point of view. To do this, you need to turn to the exact facts, and then ... dream up a little!

According to scientists, an adult needs to sleep at least 8 hours a day and no more than 12. While we sleep, our body restores its strength, takes care of every cell of the body. Accordingly, if we do not give him such an opportunity, some part of the body will be left without its share of attention and care, it will lose its attractiveness. Do you need it?

Yes, and from your own experience, you know that lack of sleep threatens with circles under the eyes, irritability and the intention to take a nap "just a minute" in the classroom, lectures and work. And the oversleeping? This is a heavy head, terrible efforts to get out of bed and endless moaning around the house, in an attempt to finally wake up and think soberly.

So, what will we get rid of if we listen to our body and let it sleep (but not too much!)? What do we get in exchange for late-night phone calls and vigilant watching TV?
1. Circles under the eyes (looking at which, you want to go and drown yourself)
2. Deadly pallor (which everyone you know already considers your integral feature)
3. Shiny hair, skin, eyes (no comment!)
4. Decreased brain function (that's why the teachers and the boss have recently begun to look askance at you!).
5. Constant bad mood and tantrums (you urgently need to do something about this, otherwise your young man has already started flipping through his notebook full of countless women's phones !!!)

And these are only the most important and terrible signs of chronic sleep deprivation! And if you add to this hair loss, exfoliating nails and a complete breakdown, then you don’t want to live at all. But if you can still overcome yourself and put off your favorite magazine until the morning (it’s hard, I know from my own experience, but what you won’t do for the sake of beauty!), turn off the TV and enjoy a long-awaited and well-deserved sleep, then here’s what you get in return:

1. Stunning looks (and that interesting young man will finally move on to more action than undressing you with his eyes!)
2. Excellent performance (maybe the boss will raise your salary, or your parents will financially approve the training attempts, and you can still buy those same shoes from Baldinini!)
3. Cool mood (what could be better than becoming the soul of the company?!)
4. Recovery of mental strength (due to good dreams in which you can win a lottery ticket, or go with your boyfriend to a desert island, or better, both!).

So what do we have? I think the evidence is enough. But, oddly enough, that's not all, because you also need to be able to sleep! I will give the simplest rules that it is advisable to follow before going to bed if you want to not only feel good, but also fall asleep quickly and look 100%.

1. Ventilate rooms before going to bed. Rest assured, this procedure contributes to an easy rise in the morning.
2. Don't eat before bed. The night will be hard, and who knows how such an action will affect your skin? It is better to eat one fruit - an apple, a pear, at your discretion.
3. Do not do heavy exercise before going to bed. It will be enough to lightly charge half an hour before bedtime.
4. Do not get drunk on coffee and tea at night! Not only do they spoil the complexion and the eyelids seem swollen, but you will not be able to fall asleep very soon.
5. Take a bath with relaxing salt or bubble bath. But not to long! No more than 10 minutes. Otherwise, it will be easier for you to go to a disco than to go to bed.

Well, I hope this article will help you, and one day you will wake up WITHOUT ALARM CLOCK, IN A GOOD MOOD AND WITH A SMILE ON YOUR LIPS!

A. Psychotraining for deep and healthy sleep.

If you are very excited or preoccupied with something and cannot fall asleep, do not rush to drink sleeping pills or count sheep. Take advantage of Dr. Sinelnikov's psychotraining.

Calm music and the doctor's healing word will help you relax, forget about worries and anxieties and successfully tune in to the next day.

Feel how all the nerve cells of the brain calm down. And you are filled with deep and lasting peace. Your body is resting. The whole body has calmed down and is immersed in a pleasant, relaxing, healing, healthy, deep sleep...

B. In the realm of Morpheus.

In the kingdom of Morpheus, many interesting events take place. Fantasy worlds change one after another. But do we remember everything from our travels?

By traveling with the doctor, you will be able to use your dreams as an active creative process to improve all aspects of your life.

Disc #5

Music for deep relaxation

and sounds of wildlife.

Wonderful music and sounds of wildlife.

Any problems, troubles and ailments will fade into the background. Anxiety and fatigue will disappear. You will feel amazing peace and harmony. Nature and music can heal the body and soul.

Disc #6

The mood for healing and healing the body

If you are looking to improve your health and your life, then this training is for you. With its help, you will form a program of health and longevity in your mind. It will help you cleanse your soul from negative thoughts and emotions, and your body from toxins. You will temper your spirit, strengthen your willpower, and your body will be filled with new forces.

Attention! Audio cassette (disk) "Attitude for healing and healing of the body" is included in the program "Cleansing and healing of the body." Can be ordered separately.

Disc #7

sip of joy

Psychological training for getting rid of alcohol and nicotine addiction

Before bad habits ruled over you. But today you can get rid of old habits, old stereotypes of thinking, everything unnecessary and alien that poisoned your life. You voluntarily began treatment, and this is the key to success. Psychological training will help you take responsibility for your life and destiny. With its help, you will form in your mind a program of health, sobriety and longevity. You will temper your spirit, strengthen your willpower, and your body will be filled with new forces.

Attention! The audio cassette (disk) "A Sip of Joy" is included in the "Sobriety" program. Can be ordered separately.

Disc #8

Music for meditation "Wind of change"

It's a new time - a time of change, a time of new achievements. You woke up... Look around and you will see another world, other people... You will feel like a different person.

And you can open up like a rosebud. The sounds of music will help you relax, feel inner uplift, inspiration, find spiritual harmony and reveal your inner resources.

Follow her boldly. Let your thoughts flow freely. And you will get access to the eternal source of personal strength, beauty and happiness!

Disc #9

Music for meditation "Breath of Nature"

The sounds of a harp and a guitar will help you look into your soul and travel through the boundless expanses of the Universe: see the breadth of fields, the vastness of the seas and the height of the mountains; feel the purity of the air and hear the sonorous singing of birds. Give free rein to your thoughts. Walk barefoot on Mother Earth, take a handful of it in your palms and pass it through your fingers... Remove a drop of dew from a blade of grass with your lips... Plunge into the cool water of the deep sea... Breathe in the smell of meadows and the scent of wild flowers...

Merge with the universe and feel like a single whole, part of the universe. Feel like a creator.

Disc #10

Music for meditation "Mother and child"

Get comfortable. Relax and trust the music. Follow her and let your thoughts flow freely.

Wonderful sounds of music and a gentle melodious voice can soothe the body and soul. You will feel amazing peace and confidence in yourself, in your present and future. You can relax and unwind, dream and look into the most remote corners of your subconscious.

Stop for a moment and look around... Turn inside yourself again. Observe your relationship with the outside world. What are they? How to make them even more harmonious? How to achieve perfection? Talk to the outside world. Feel like a part of it - a part of the Universe.

Merging with the music together, enjoy. Remember these feelings - feelings of joy, warmth and light, love and happiness! Carry them throughout your life.

Disc #11

Music for meditation "Joy of movement"

Bold, energetic music can work wonders! It can take you far, far away, like a raging river, like a stream of wind - towards your dream. Relax, merge with the music together. Go boldly forward - let your thoughts flow freely.

Travel across the endless expanses of the universe. Let you be gently carried along with the flow. The river flows into another river, then into another. The current becomes stronger and stronger, carries you joyfully and powerfully towards your dream.

Enjoy. Swim as much as you want. And come back from your journey refreshed.

Disc #12

Meditation "Family Tree"

Every person has a father and a mother, they also have or had parents, those also had their own parents... And so on and on, deeper...

In this meditation, you will meet with your Family Tree - the Tree of your kind. Thanks to this meeting and communication with the Ancestral Tree, you will be able to better understand and feel the deeper causes of ancestral difficulties and problems. The Family Tree will prompt their decision.

Your tribal memory will wake up, and you will receive powerful support from your entire family. Your relationships with relatives will change. This communication will help your development and the prosperity of your entire family.

Meditation "Blessing"

Meditation "Blessing" is an unusual communication with your parents, helping to relieve tension in relations with them, to remove misunderstanding. Through your love and forgiveness, you receive a blessing for your life, for your path, and if you want, for a specific deed.

You can feel a surge of new energies, a new state of mind. A new stage in your life begins. This will further strengthen the movement of generic energies and will benefit everyone.

Meditation "Man and Woman"

This meditation is about the interaction of the two main energies of Nature: Male and Female. How do they manifest themselves in a person? What are their features?

You will get to know your Masculine and Feminine energy. Find the causes of personal problems. With love and respect, you can develop those missing qualities that will help you find harmony and integrity.

Disc #13

Meditation "Inner Child"

It is known that the causes of many personal problems and health problems lie in childhood. This meeting with your Inner Child will help you find the deep causes of ailments and eliminate them. The main thing is to give your Inner Child unconditional love, the warmth of your heart, respect and care. And you will notice how you begin to change with him ...

Abundance Consciousness Meditation

This is an extraordinary journey into a world of abundance, where there is no scarcity or limitation. You will find and eliminate the internal blocks that prevented you from having what you wanted in life. In the new state of consciousness, you can multiply whatever you want: love, joy, material values. And the Chalice of Plenty will help you in this...

Meditation "Trust"

Why do we trust the World in some situations and not in others? Are you ready to let trust into your life? Are you ready to open up to the world around you?

Let's learn trust together! We will become more open. Allow trust to fill your life. Let it enter into your actions and judgments. And your life will change...

Disc #14

Meditation "Matryoshka"

In this training, you will get to know yourself especially closely, starting with the physical body and ending with the deepest structure of your Self. You will harmonize your thoughts and feelings. A new awareness of yourself as a particle of the Universe will come, and, having seen your destiny, you will begin to create a new favorable reality for yourself, your loved ones and the whole world around you.

Meditation "Meadow"

This is work with the deep problems of your past, starting from early childhood. Having established relationships with them, harmonizing the space, you gain integrity. And with a feeling of lightness and complete harmony, you return renewed to your world.

Meditation "Favorite toy"

In the training, you change the scenario and harmonize the episodes of your life, saturating childhood memories with love and joy, letting go of resentment and pain. Now you are opening to a joyful life, love and help yourself, your parents and your children. (Author and presenter - Belousova Oksana.)

Disc #15

Meditation "Labyrinth"

If you really want to learn how to find the answer to any question in the depths of your subconscious, then this training is for you. You will plunge into the labyrinth of your thoughts, expectations and, having made a journey in it, you will find out the answers to your questions.

Meditation "Climbing the mountain"

You will plunge into the sea and climb an unusual mountain - the mountain of your desires and intentions. Learn to achieve goals, overcome obstacles easily and joyfully. Your subconscious will open its horizons through unexpected encounters, as a result of which there will be some kind of self-awareness. (Author and presenter - Belousova Oksana.)

Disc #16

Meditation "I am a Woman"

The Universe, Earth, Nature, Love are the feminine realm, which are based on female energy. It's time to feel yourself in the incarnation of a Woman.

Meditation "Dolphin"

(Psychological training for adults and children).

Training will help you and your child become more collected, attentive, teach you how to quickly solve problems and find answers to questions. Learn to be flexible, control the concentration of your attention, increase the speed of thought processes, reveal your creativity and abilities. (Author and presenter - Belousova Oksana.)

Disc #17

Meditation "Ancient Castle"

The whole process of the development of the Universe, the Earth, humanity, the memory of the kind of each person, the experience of previous incarnations is encoded in the human subconscious. This training will allow you to go on a journey through the vast expanses of your memory and take the most valuable discoveries with you into real life. You get access to a huge resource of accumulated knowledge.

Meditation "Flower-Semitsvetik"

It's time to learn to live joyfully and happily, it's time to allow yourself to be yourself and love yourself. It's time to be rich and giving, loving and loved, healthy and creating a new reality. Go beyond the usual limitations and boundaries. The petals of the semi-flower will carry your good permissions and intentions to the Universe. (Author and presenter - Belousova Oksana.)

Disc #18

Meditation "Dialogue with the body"

You will have a journey through your physical body and a dialogue with internal organs or systems that require your attention. Learn another reprogramming option (on the trail) that will help you get healthy and active in real life.

Meditation "Home"

You have the opportunity to immerse yourself in the deep image of your home - your Self. Putting things in order there, you harmonize the structure of your Self, balance its individual parts. (Author and presenter - Belousova Oksana.)

Disc #19

Meditation for children "Tales before bedtime"

The magical land of a fairy tale opens its doors. After completing this amazing journey, your child will be able to fall into a deep, healthy sleep. (Author and presenter - Elena Kemenova).

Disc #20

Meditation for children "Magic book"

This collection includes meditative fairy tales, which in an accessible form help the child understand the laws of the universe, teach him to interact harmoniously with the outside world. (Author and presenter - Elena Kemenova).