How to wake up in the morning: 13 steps that will make a man of you

1. Put the right music

Select the correct melody for the alarm. It should not be annoying. In the morning we are particularly susceptible to everything, including the sounds. Nasty Service will want to quickly turn off and go back to sleep. But also very quiet song set is not worth. Under it you fall asleep only stronger.

As soon as get out of bed, turn on the radio or your favorite playlist with energetic music. The body automatically begins to move to the beat, the mood rises, and thus back into bed just do not want.

2. Find the reason to wake up

Motivation will make you get out from under the warm blankets and begin your morning rituals. Set a specific purpose. For example, the time to hand over the project to date or finish all the works until the evening. Wake up and help small, but pleasant thoughts about a new outfit or a delicious breakfast.

3. Add light

Wake up in the morning will help to light in an ideal sunny. But if you had to get up before dawn or in cloudy weather, call for help electricity.

The fact that in the dark, we are actively produces the sleep hormone melatonin. Therefore, after the alarm includes all possible sources of light.

4. Hold out on his feet at least 9 minutes

There is a theory that it was during this time the body finally wake up. Especially if you make this moment as pleasant as possible.

5. smile

Go to the mirror and smile at his reflection, even if do not want to. Start simply with mechanical movement of lips. This starts the process of development of serotonin, a so-called joy hormone.

The American journalist Ron Gutman (Ron Gutman) is sure that a smile can charge the person for the day. In his speech at the conference TED Gutman compares the effect of a smile to give a lot of money.

6. Take charge

Short morning workout not only helps wake up due to the flow of oxygen to the brain, but also improve the shape and make you happier. So spread a mat and take a few exercises.

And, you can concentrate on the push-ups. Perform three sets with breaks of 30 seconds. The main thing - every time push-ups as you can. This simple exercise will take you to tone and recharge your batteries.

If weather permits, wear sportswear and shoes and go for a jog. Benefit is twofold: cardio morning and fresh air.

7. wash

Once you get to the bathroom, wash with cold water. This stress on the body, which means you will definitely cheer up.

So beautiful will become. Cosmetologists say that cold water protects the skin from premature aging. If you have the time and strength, freeze some ice in the evening. In the morning, wipe the face with a pair of dice. Such a procedure will help to wake up and save you from bags under the eyes.

8. brush your teeth

Cheer up in the morning will help even a usual means of hygiene, such as toothpaste. Only here with the tastes better not to experiment. As practice shows, the most invigorating paste - classic, Peppermint. Taste, smell, and a slight tingling in the mouth to help you wake up.

9. Take a contrast shower

This is a very simple, accessible to all and at the same time effective way. Only do not just pour ice water, and then doused himself with boiling water. The temperature should be comfortable. The difference increases gradually.

And another important rule: start the procedure with warm water and finish with cold.

10. Drink a glass of water

After water treatment, drink a glass of water. It's a real alarm clock for your body. Water will start the digestive process, and the body will understand that it is time to work. Athletes and those who adhere to a healthy lifestyle, regular start to the day namely water.

11. Smell the coffee beans or orange

To cheer up, drink coffee is not necessarily enough to smell his grain. so considerA whiff of coffee can wake you up Scientists from the United States. The fact that the rich aroma of good coffee reduces the activity of genes that are responsible for drowsiness. Invigorating effect also has a citrus flavor.

Do not forget about this when selecting the air flavoring or shower gel.

12. Prepare and eat breakfast

Delicious breakfast, and even the thought of it will help you wake up. Do not limit your eggs, experiment. Especially in the morning, you can afford, and proteins, and carbohydrates.

The main thing - do not overdo it. Overeating will backfire, and you want to sleep.

13. drink coffee

Where do without him? Just be aware measure. After the first morning cup coffee Somnology recommend to make a break for 3-4 hours. Then, in the middle of the day the body is active and no additional doses of caffeine. If, however, the breakfast drink too much coffee, for dinner, you feel tired.

And yes, get enough sleep

Most experts believe the normUnderstanding Sleep 7-9 hours a night's rest. A staff of the University of Arizona concludedThe secret to happiness is getting EXACTLY seven hours and six minutes of sleep a nightThat, for the happiness of man to sleep exactly 7:00 6 minutes.

If you go in time it is impossible, experts recommend to calculate the sleep time so that it is a multiple of one and a half hours. So even after a short rest, you will have a chance to wake up cheerful.

See also:

• How to make yourself go to bed early →
• Sleep: It's about how much and why sleep →
• What to do if you ever want to sleep →