FixLaundge

18/10/2021

Get up on the first alarm signal and not to translate it ten times "for five minutes"
We used to wake up the alarm clinic almost every day. Often before pulling out yourself from a warm bed, some on the machine are pumped into the repeat button. It seems that even ten minutes of sleep in the morning can create a miracle. However, often asked, we simply turn off the alarm clock and eventually have to jump off the bed and run in the case of the praying head.

The Village figured out why to translate the alarm - the harmful habit of which should be getting rid of tomorrow: for the sake of health and productivity throughout the day.
The later the person wakes up, the more cheerful he feels in the evening. Often it happens on weekends: we are trying to catch a lack of sleep that has accumulated for the working week, we go to the parties and sit with friends to the night. As a result, on the night from Saturday, on Sunday and from Sunday, we fall asleep on Monday later, and in the morning we get up without sleeping, with low efficiency.

A person who has the right relationship with sleep does not need a alarm clock: he wakes up himself. Contrary to beliefs, sleep is not passive, but a very active condition. Overnight, we pass four or six sleep cycles, and during this time our body prepares itself to awaken.

The quality and duration of sleep are very important for health. You need to sleep seven or nine hours, and not only on weekdays, but also on weekends. Try to tie a dream to a light day and waking up with light. If you need to get up before sunrise, at seven in the morning, when it is still dark in winter, then it is enough to lie down in the evening before.

Why get up by signal
If you use the alarm clock, get up immediately as you hear a signal (the best is considered a monotonous unpainting sound like the flow of water or bird singing) - in bed you can lie for a maximum of five minutes. It makes no sense to translate alarm clock again: fast sleep prevails in the morning hours, and it is usually fragmented and poor-quality. In this phase, blood pressure often fluctuates, arrhythmia happens. Prolonging the morning sleep, you worsen the evening falling asleep and knock down the schedule.

What to do if the alarm clock is not heard
An alarm clock can be used episodically - for example, with an early lift to the airport. But the constant use of the alarm clock speaks of the presence of pathologies such as respiratory disorders or sleep inertia. As a result, excessive drowsiness occurs during the day.

Not only the duration, but also the quality of sleep affects well-being. You can sleep your norm, but wake up and still feel broken. If there is such a problem, you need to refer to a dynamologist. If you do not hear the alarm on an ongoing basis, it may indicate neurological diseases and mental disorders - it is worth consulting a doctor.
Here are some tips that will make it easier for morning awakening:
Before you go to bed, specify your goals the next day. And name the reason you need to wake up in the morning.

Put the alarm clock as far as possible from the bed.

Immediately after the awakening, go to brush your teeth. At these moments you give the body at least a little to come to myself.

Drink a glass of water. And better with lemon:
The smell of citrus beodrites.

Take a contrast shower.

18/10/2021

How not to translate the alarm for another 10 minutes and why it is important
Are you familiar with the permanent translations of the alarm, when your non-lethal body is not ready at all to the cheerful lift? It turns out that harsh morning wars between the sense of duty and the desire to sleep badly badly affect your well-being, make you more sleepy and sluggish, but there are several ways to complete this struggle.
In addition to constant desets, there are at least two reasons why we should wean yourself from the permanent translations of the alarm.

1. You deprive yourself normal, deep sleep. 5-10 minutes after awakening, your body will not have time to dive into a deep sleep, so that the wrist alarm clock early, you just take 10 minutes of a good rest when the body is restored and relaxes.

2. You spend your willpower on unnecessary occupation. In his book, "Will's power: Open the greatest strength of a person" Psychologist Roy Bumeister suggested that every person has a certain amount of willpower.

If you take it a hypothesis, it turns out that, causing the power of the will on the rise from the bed, you will be more weakly accuracy during the day, and after all, to prove your point of view, throw bad habits or commit some kind of volitional effort may be much more important than fighting With you in bed, balancing on the verge of sleep.

It turns out that morning intermittent painful sleep brings you only harm: and do not relax as it should, and deprive yourself with the power of will. If you decide to tie with translation alarm clock, several tips will help you do it.

Wake up on time
Human sleep can be divided into two phases: quick, during which we see dreams, and slow, when the body is completely relaxing and resting. If you are awakening to the fast sleep phase, you get up easily, feel cheerful and fresh, while the awakening during the slow phase is fraught with fatigue and translation alarm clock.

To understand which phase of sleep wake up, you can use a free iPad application - smart alarm clock HD FREE: sleep phases. This application has an algorithm for calculating the phase of sleep and biorhythms, so that you can wake up when the brain works (fast sleep), and feel fresh and rested.
Get new morning habits
You can bind your new morning habits to a specific signal: this will help develop a conditional reflex that will save you from the alarm's translations. For example, you decided to do charging and you need to choose a signal that in the future will mean the beginning of the morning exercises for you. Suppose you put your favorite joyful melody on the alarm clock.

First, you have to try to get up on your own, because the habit has not yet developed, but you can help you every way, for example, to move the alarm to two meters so that it has to get out of bed for it. Next to it, you can put things in which you will charge, which will remind you of plans.

After a month of permanent awakening, one melody, you will have a habit, and raising without doubt and the oscillations are provided to you. As soon as your joyful morning music sounds, you get up and wear a fit even before the awareness comes, as you do not want to rise.

Better sleep normally
If you're late to bed and did not sleep much, it is better to translate the alarm clock for half an hour or an hour, instead of doing it every 10 minutes. Short fallouts and awakening you will not give anything, and there is nothing good to depict awakening, it is better to sleep quietly longer.

18/10/2021

Is it true that if the alarm clock is not on the "round time", are you pouring better?
No, there is no such dependency. There is another. Human sleep occurs cycles. One cycle lasts about 90 minutes, that is, about 1.5 hours. There are stages in the cycle: 1 stage (superficial sleep, when a person is easier to wake up), 2 stage (basic), 3 stage (deep sleep) and stage of fast eye movements (dreams with dreams). After the cycle is completed, a short awakening is followed, which we usually do not remember among the nights, and then the next cycle begins.
The person will wake up easier and with the impression that he got better to sleep if he was waking up between sleep cycles or during the first stage. So, in order to better feel in the morning, you can use the following admission: to put alarm clock so that the duration of sleep turned out to be a multiple of 1.5 hours.

Sometimes it works, and sometimes not. The fact is that the average duration of the cycle is 1.5 hours, but it can last from 80 to 100 minutes. So it's ideally every day to get into the window of optimal vigor and "quenching" is not possible.

But in general, it can be argued that you will wake up well every day if you will sleep enough and teach yourself to a constant stable regime.

18/10/2021