How to Wake Up Rested: Secrets That Work 100%

The alarm goes off and you feel like you just finished a marathon.

Sound familiar? Mornings can be not just tough, but a real challenge if you don't get enough sleep.

But what if there are ways to make waking up easy and enjoyable?

Sleep is a complex process during which the body recovers and the brain sorts information.

If something goes wrong, the morning becomes a battle with yourself. But how can you make sleep an ally, not an enemy?

Quality sleep starts with preparation. Here are a few simple steps to help you fall asleep faster and wake up refreshed:

• Ventilate the room before going to bed. Fresh air improves the quality of sleep.
• Avoid bright light an hour before bed. Blue light from gadgets interferes with the production of melatonin.
• Choose a comfortable mattress and pillow. An uncomfortable bed is the main enemy of healthy sleep.

Going to bed and waking up at the same time is not just advice from childhood. It works.

Your body loves predictability, and if you get it used to a certain schedule, waking up will become easier.

Even on weekends, try not to deviate from your usual routine.

Heavy food and alcohol can ruin your sleep. It is better to choose something light, for example, a banana or a glass of warm milk. But coffee and energy drinks should be excluded 4-6 hours before bedtime.

If you find yourself tossing and turning in bed, try one of these techniques:

1. The 4-7-8 Method: Inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds.

2. Visualization: Imagine yourself in a calm place, such as a beach or a forest.

3. Progressive relaxation: Tense and relax the muscles of your body one by one, starting with your toes.

Getting ready for the morning involves more than just setting your alarm.

Try planning something enjoyable for the morning: a delicious breakfast, your favorite music, or a short walk. This will help you get out of bed with pleasure.

Getting up abruptly because of an alarm clock can be stressful for the body.

It is better to use alarm clocks with a gradual increase in volume or light alarm clocks that simulate the sunrise.

Also, don't set your alarm for the last minute. Give yourself 5-10 minutes to stretch and get ready for the day.

Regular exercise improves the quality of sleep, but it is important not to overdo it.

Intense exercise before bedtime can actually interfere with sleep. It's better to choose yoga or light stretching.