How can you wake up feeling energized without relying on alarms. What natural methods help combat morning grogginess. Which lifestyle changes promote easier wake-ups. How to harness your circadian rhythm for better mornings.

The Science Behind Waking Up: Understanding Sleep Cycles and Circadian Rhythms

Our bodies operate on internal biological clocks that regulate sleep-wake cycles. These circadian rhythms are influenced by external cues like light and temperature. Understanding how these cycles work can help us optimize our wake-up routines.

How do sleep cycles affect morning alertness? Sleep occurs in cycles of about 90-120 minutes, alternating between light sleep, deep sleep, and REM sleep. Waking up at the end of a sleep cycle, rather than in the middle, can help you feel more refreshed.

The Role of Light in Waking Up

Light plays a crucial role in regulating our sleep-wake cycles. Exposure to natural light in the morning helps reset our internal clocks and signals to our bodies that it’s time to be alert and active.

• Sunlight exposure increases production of serotonin, a mood-boosting neurotransmitter
• Morning light exposure helps regulate melatonin production later in the day
• Blue light from electronic devices can disrupt sleep patterns if used before bedtime

Mastering Your Morning Routine: Habits That Promote Natural Wakefulness

Establishing a consistent morning routine can train your body to wake up more easily and feel more alert. What are some effective habits to incorporate into your morning?

1. Avoid hitting the snooze button
2. Expose yourself to bright light immediately upon waking
3. Make your bed
4. Hydrate with water
5. Engage in light stretching or exercise
6. Practice mindfulness or meditation
7. Eat a protein-rich breakfast

Why is avoiding the snooze button important? Repeatedly hitting snooze can lead to “sleep inertia,” a state of grogginess that can persist for hours. By getting up immediately when your alarm goes off, you can avoid this prolonged drowsiness and start your day more energetically.

The Power of Hydration

Drinking water first thing in the morning can have numerous benefits for wakefulness and overall health. How does morning hydration affect your body?

• Rehydrates your body after hours without fluids
• Jumpstarts your metabolism
• Flushes out toxins
• Improves cognitive function and alertness

Nutrition for Natural Energy: Breakfast Choices That Boost Alertness

The food you eat in the morning can significantly impact your energy levels throughout the day. Which nutrients are most beneficial for promoting wakefulness?

Protein-Packed Breakfast Options

Protein-rich breakfasts have been shown to enhance alertness and cognitive performance. Some high-protein breakfast ideas include:

• Greek yogurt with nuts and berries
• Eggs with whole grain toast
• Smoothie with protein powder, fruits, and vegetables
• Oatmeal with milk and nut butter

The Role of Complex Carbohydrates

While protein is crucial, complex carbohydrates also play a role in sustained energy. They provide a steady release of glucose, helping to maintain alertness throughout the morning. Good sources of complex carbs include whole grains, fruits, and vegetables.

Harnessing the Power of Natural Light: Strategies for Light-Based Wake-Ups

Light exposure is one of the most powerful ways to regulate your circadian rhythm and promote natural wakefulness. How can you effectively use light to wake up more easily?

Natural Light Exposure Techniques

• Open curtains or blinds immediately upon waking
• Step outside for a few minutes of direct sunlight
• Use a light therapy lamp if natural light is limited
• Consider a sunrise alarm clock that gradually increases light before your wake-up time

Why is direct sunlight more effective than filtered light? Direct sunlight provides a full spectrum of light wavelengths, including blue light, which is particularly effective at suppressing melatonin production and promoting alertness.

The Mind-Body Connection: Using Movement and Mindfulness to Enhance Wakefulness

Physical activity and mental practices can significantly impact your ability to wake up feeling refreshed and energized. How can you incorporate these elements into your morning routine?

Morning Exercise Benefits

Engaging in physical activity soon after waking can provide numerous benefits:

• Increases blood flow and oxygen to the brain
• Releases endorphins, improving mood and energy
• Enhances cognitive function and focus
• Promotes better sleep quality at night

Mindfulness and Meditation Practices

Starting your day with mindfulness or meditation can help reduce stress and improve overall well-being. Some simple practices to try include:

• Deep breathing exercises
• Body scan meditation
• Gratitude journaling
• Mindful observation of your surroundings

Aromatherapy and Sound: Sensory Stimulation for Natural Wake-Ups

Engaging your senses can be an effective way to promote wakefulness and energize your mornings. How can you use aromatherapy and sound to enhance your wake-up routine?

Energizing Essential Oils

Certain scents have been shown to have invigorating effects. Some essential oils known for their energizing properties include:

• Peppermint
• Citrus (lemon, orange, grapefruit)
• Rosemary
• Eucalyptus

How can you incorporate these scents into your morning routine? Try using an essential oil diffuser, adding a few drops to your shower, or using scented body products.

The Power of Music

Music can have a significant impact on mood and energy levels. Creating a morning playlist with upbeat, energizing songs can help you start your day on a positive note. Consider genres like:

• Upbeat pop
• Energetic classical
• Motivational hip-hop
• Uplifting electronic

Optimizing Your Sleep Environment: Setting the Stage for Easy Wake-Ups

The quality of your sleep directly affects how easily you can wake up in the morning. What factors in your sleep environment can you optimize for better wake-ups?

Temperature Control

Maintaining an optimal sleep temperature can improve sleep quality and make waking up easier. What’s the ideal sleep temperature? Most experts recommend keeping your bedroom between 60-67°F (15-19°C) for optimal sleep.

Light Management

Controlling light exposure in your bedroom can help regulate your circadian rhythm. Consider these strategies:

• Use blackout curtains to block out light during sleep
• Invest in a smart light system that gradually increases light before your wake-up time
• Remove or cover electronic devices that emit light

Noise Reduction

Minimizing disruptive noises can improve sleep quality and make waking up more pleasant. Some noise reduction strategies include:

• Using a white noise machine or app
• Wearing earplugs
• Soundproofing your bedroom

Lifestyle Habits for Better Mornings: Long-Term Strategies for Natural Wake-Ups

While morning routines are important, your overall lifestyle habits play a crucial role in how easily you can wake up. What long-term strategies can you implement for better mornings?

Consistent Sleep Schedule

Maintaining a consistent sleep schedule, even on weekends, can help regulate your circadian rhythm. How does this improve wake-ups? A consistent schedule trains your body to naturally wake up at the same time each day, often without the need for an alarm.

Evening Routine Optimization

Your evening routine can significantly impact your ability to wake up refreshed. Consider implementing these habits:

• Limit caffeine and alcohol intake in the evening
• Avoid heavy meals close to bedtime
• Engage in relaxing activities before bed (reading, gentle stretching, etc.)
• Reduce blue light exposure from electronic devices

Regular Exercise

Engaging in regular physical activity can improve sleep quality and make waking up easier. How does exercise affect sleep? Regular exercise can:

• Reduce the time it takes to fall asleep
• Increase the amount of deep, restorative sleep
• Decrease daytime sleepiness
• Regulate circadian rhythms

When is the best time to exercise for better sleep? While any exercise is beneficial, some studies suggest that morning or early afternoon exercise may be most effective for improving sleep quality.

Stress Management

High stress levels can interfere with sleep quality and make waking up more difficult. Implementing stress-reduction techniques can lead to better mornings. Some effective stress management strategies include:

• Regular meditation or mindfulness practice
• Journaling
• Time management and prioritization techniques
• Engaging in hobbies and leisure activities
• Seeking support from friends, family, or professionals when needed

Troubleshooting Common Wake-Up Challenges: Overcoming Obstacles to Natural Wakefulness

Even with the best intentions, you may encounter obstacles in your journey to easier wake-ups. How can you address common challenges?

Dealing with Sleep Inertia

Sleep inertia, the groggy feeling upon waking, can be particularly challenging. How can you combat this feeling?

• Expose yourself to bright light immediately upon waking
• Engage in light physical activity, such as stretching or a short walk
• Splash cold water on your face
• Listen to upbeat music

Overcoming Seasonal Challenges

Seasonal changes, particularly in regions with significant variations in daylight hours, can affect your ability to wake up naturally. How can you adapt your wake-up routine to seasonal changes?

• Use a light therapy lamp during darker months
• Adjust your sleep schedule gradually as daylight hours change
• Maintain consistent indoor lighting patterns
• Consider using a sunrise alarm clock

Addressing Sleep Disorders

If you consistently struggle to wake up despite implementing various strategies, you may be dealing with a sleep disorder. Common sleep disorders that can affect wake-ups include:

• Insomnia
• Sleep apnea
• Delayed sleep phase syndrome
• Narcolepsy

If you suspect you may have a sleep disorder, it’s important to consult with a healthcare professional for proper diagnosis and treatment.

Personalized Wake-Up Strategies: Tailoring Your Approach for Optimal Results

While there are many effective strategies for waking up naturally, the most successful approach is often a personalized one. How can you develop a wake-up routine that works best for you?

Understanding Your Chronotype

Your chronotype, or natural sleep-wake preference, can influence which strategies work best for you. Are you a “morning lark,” a “night owl,” or somewhere in between? Understanding your chronotype can help you tailor your wake-up routine more effectively.

Experimenting with Different Techniques

Not every wake-up strategy will work equally well for everyone. It’s important to experiment with different techniques and combinations to find what works best for you. Consider keeping a sleep journal to track your progress and identify patterns.

Adapting to Life Changes

Your optimal wake-up routine may change over time due to factors such as:

• Changes in work schedule
• Parenthood
• Aging
• Health conditions

Be prepared to reassess and adjust your wake-up strategies as your life circumstances evolve.

Technology and Natural Wake-Ups: Balancing Digital Tools with Biological Rhythms

While technology can sometimes interfere with healthy sleep patterns, it can also be a valuable tool in promoting natural wake-ups. How can you use technology to enhance your wake-up routine?

Sleep Tracking Apps and Devices

Sleep tracking technology can provide insights into your sleep patterns and help you optimize your wake-up time. Some features to look for in sleep tracking tools include:

• Sleep cycle analysis
• Smart alarm functions that wake you during lighter sleep stages
• Sleep quality scores
• Trend analysis over time

Smart Home Integration

Smart home technology can be leveraged to create an optimal wake-up environment. Some possibilities include:

• Automated gradual lighting increases
• Temperature adjustments timed with your wake-up schedule
• Synchronized aromatherapy diffusers
• Programmed music or nature sounds

Mindfulness and Meditation Apps

Digital tools can support mindfulness practices that promote better sleep and easier wake-ups. Many apps offer guided meditations, breathing exercises, and sleep stories designed to improve sleep quality and morning alertness.

While technology can be helpful, it’s important to balance its use with non-digital strategies and to be mindful of screen time, especially before bed.

By understanding the science behind waking up, implementing effective morning routines, optimizing your sleep environment, and tailoring strategies to your individual needs, you can develop a natural wake-up routine that leaves you feeling refreshed and energized. Remember that consistency is key, and it may take time for your body to adjust to new habits. With patience and persistence, you can transform your mornings and start each day on a positive, energetic note.

16 Ways to Wake Yourself Up Naturally

*This article is for general information purposes only and is not intended as medical or other professional advice. Visit the links within the text for sources. Casper has not independently verified the sources.
 
There’s two types of people in this world: early birds who bounce out of bed at the first glimpse of sunlight and night owls who pull the covers over their head when it’s time to wake up.
 
Even if you fall into the second category, you can still learn to love mornings. Little changes to your routine can make a drastic difference so you feel ready to take on the day.
 
Some of these tips are great additions to your morning routine to feel more alert. Others you can implement as lifestyle changes to make sure you get enough sleep and are prepared for the next day. Here are some tips to help you get the sleep you need and wake up early.

1. Avoid Hitting the Snooze Button

A few extra minutes of sleep can be appealing, but resisting the temptation will make it easier to get up. That’s because drockling (the official term coined by sleep specialists in the ‘70s) throws off your body’s internal clock and leads to that groggy feeling called sleep inertia. Sleep inertia can last two to four hours, making those ten to twenty extra minutes less appealing when you consider your whole day.

2. Expose Yourself to Bright Light

Your body needs natural light to reset your internal clock. Start your day by opening the shades, but keep in mind filtered sunlight isn’t good enough. Direct sunlight exposure is best. Within an hour of waking, try to get outside for a walk or have your breakfast on the patio.

3. Make the Bed

No matter how rushed your morning routine, you can spare a few minutes to make the bed. It gives you a sense of accomplishment, gets you moving and makes it harder to crawl back under the covers.

4. Drink a Glass of Orange Juice

Not only do the natural sugars in orange juice give you a rush, its bright color can help stimulate concentration and increase energy. Pour yourself a glass in the morning for the visual effects, as well as the nutrients and energy boost.

5. Enjoy a Cup of Coffee

The sound and smell of fresh brewed coffee can be heavenly when you’re struggling to get out of bed. Caffeine boosts serotonin and dopamine levels, which stave off the blues, give you energy and help you to focus. If you don’t drink coffee, you could always opt for a cup of black or green tea.

6. Drink Two Glasses of Water

Before you stumble toward the carafe, you should rehydrate yourself after going hours without water. It can jumpstart your system and ensure that your body processes work efficiently. Starting the day with two glasses of water will keep you hydrated and make you feel more awake.

7. Stretch

After six to eight hours of stillness, our bodies need to move. Add stretching to your morning routine to release the buildup of connective tissues in your muscles and reduce stiffness. It helps wake up your body by boosting circulation and decreasing pain.

8. Start Your Day With a Workout

Exercising in the morning can boost deep sleep, meaning you wake fewer times after initially falling asleep at night. It also gets your blood pumping so you feel more alert in the moment (and throughout the day). Exercise any time of day is beneficial, just make sure you don’t schedule a workout too close to bedtime or you may have trouble falling asleep.

9. Try Aromatherapy

Certain scents such as peppermint, citrus, rosemary and eucalyptus are known for their energizing properties. It’s easy to incorporate these scents into your morning routine using essential oils, shampoos or body washes. You could also try eating a grapefruit for breakfast or slicing a lemon to add to your tea.

10. Listen to Upbeat Music

Just as some tunes are great for relaxing at the end of the day, cheerful music in the morning can boost your mood and get your body moving. Instead of waking up to a buzzing sound that you’re anxious to turn off, try setting your alarm to a song with a strong beat and positive vibe.

11. Meditate

Stress can make you feel tired and meditation is a great way to reduce stress and improve concentration. A few minutes of relaxation can help you feel more ready to take on the day, and keep you from feeling burnt out early in the morning. You can even use an app to replace your alarm with a guided meditation.

12. Eat Protein for Breakfast

Your body needs fuel to start the day and the choices you make can leave you with an energy deficit (especially if you skip this all-important meal). A high protein breakfast enhances human performance and alertness. Don’t let a time crunch cause you to miss breakfast; you can throw all these ingredients into a delicious smoothie to go.

13. Use Your Natural Circadian Rhythm

Your circadian rhythm dictates what time of day you’ll feel alert or sleepy. If you get enough sleep (most people need seven to nine hours), you can train your body to wake at the right time by creating a consistent rhythm. Move your bedtime back by 15 minute increments each week until you’re going to bed early enough to wake fully rested.

14. Skip the Afternoon Coffee

Drinking caffeine six hours before bedtime has disruptive effects on your sleep and can reduce your total sleep time by an hour. If you know you need to be in bed by 10pm, you should avoid a 4pm coffee run. We can all lose steam mid-afternoon, but our tips below to help you power through without caffeine.

15. Avoid Alcohol

Up to 20 percent of Americans use alcohol to fall asleep. While it can make you feel drowsy, it interrupts your circadian rhythm and can cause you to wake in the middle of the night before you’re truly rested. Plus, a morning hangover can cause irritability, sickness or fatigue.

16. Power Down at Bedtime

Resist the temptation to reply to one last email before you fall asleep. Just like caffeine and alcohol, blue light can be too stimulating before bedtime. It surpresses the release of melatonin, which helps induce sleep and delays your body’s internal clock. Consider setting a digital curfew a half hour to an hour before bed.

How to Wake Up Instantly

The midday slump is real, and reaching for caffeine or sugar may seem like a quick fix. However, both can keep you up at night if you have them too late in the day. The last thing you want to do is start a cycle where you get even less sleep. Fortunately, we have a few suggestions on how to wake up naturally.
 

• Go for a walk: Fresh air and sunshine will help you feel more alert, and the exercise will get your heart pumping. If you can’t go outside, stand and do some stretches to get your blood flowing.
• Shock your body: Splash your face with cold water, drink a glass of ice water or rub an ice cube on your wrist. Cold triggers the hormone adrenaline for a fast stimulating effect.
• Use peppermint: Peppermint oil is rejuvenating and energizing, and is known to kick start your memory and speed up your thought process. You can also try peppermint tea or gum.
• Gently tug on your hair: The pulling can get blood flowing to your head and the sensation can help make you feel more alert.
• Mentally change gears: Studies show that brief diversions can help you refocus. Try a crossword puzzle or read some fiction to get your mind moving.

If you’re still waking up exhausted, you may need to look at the quality of your sleep. Investing in a comfortable mattress, sheets and pillows can help turn your bedroom into a sleep haven. The amount of sleep you get each night, as well as the quality of that sleep, can make all the difference when it comes to waking up well-rested and refreshed.

11 Tricks for Waking Up Early in the Morning

If “rise and shine” in your life is more like “hit snooze and whine,” try these ideas for making friends with your alarm clock.

By Madeline R. Vann, MPHMedically Reviewed by Justin Laube, MD

Reviewed: November 27, 2017

Medically Reviewed

When ‘Rise and Shine’ Is Easier Said Than Done

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Lots of people set the alarm with the best of intentions, knowing that’s the time they need to get up to meet the day’s demands. But then the alarm clock seems to ring way before they’re ready to rise, so they’re hitting snooze and, eventually, running late. Something’s got to give.

The key lies inside your body. “An important factor in being able to wake up easily at the desired time in the morning is the timing of one’s circadian rhythm, or ‘body clock,'” says sleep researcher Leon C. Lack, PhD, professor emeritus in the school of psychology at Flinders University in Adelaide, Australia. Much of what you need to do to wake up on time starts by planning your sleep schedule the day and the evening before — and by making your mornings count.

How do our internal clocks work, and how much can we control them? According to the National Institutes of General Medical Sciences (NIGMS), the body’s master clock, located in the brain, produces and regulates our circadian rhythms, which help determine sleep patterns over the course of a 24 hour period. Environmental signals, such as daylight and darkness, affect circadian rhythms, too. When incoming light hits the optic nerves, information is passed along from the eyes to the brain. When there is little or no light — at night — your clock tells the brain to make more melatonin, a hormone which makes you sleepy.

Our sleep-wake cycles, hormone levels, metabolism, and body temperature are all affected by our circadian rhythms, notes the National Institute of Neurological Disorders and Stroke. When your rhythm is off, you may be at risk for more than just a few groggy days you drag yourself through. Irregular rhythms, the NIGMS notes, have been linked to chronic health conditions, such as obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder.

But there are ways to recalibrate your system to get the sleep you need and wake up feeling refreshed and ready for the day ahead. Physiological and psychological factors come into play, and it’s not always easy to get a good night’s rest or adhere to a schedule so that you consistently go to sleep and get up around the same time each day.

If you’re not a morning person, and you find yourself struggling at the start of your day, try these tips and strategies to get going.

Know Why You Want to Improve Your Wake-Up Routine

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Michelle Segar, PhD, a healthy-living expert and motivation scientist at the University of Michigan in Ann Arbor, says that to make any change in your life stick, including waking up on time, you need to clearly define why it’s important to you.

What’s your motivation? Do you want to get up in time to have breakfast with your family, get in some exercise, or just have a few moments of reflection to be better prepared for your day? Maybe you’re just tired of the stress of running late every morning.

Once you crystallize your reasons, take a second step and tell your family or roommates about the change you want to make. Accountability helps as much as an alarm clock.

Streamline Your Mornings to Gain Time

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Now that you’re clear about what you want to do when you wake up and what it takes to get more sleep, consider trimming down your morning activities. This could let you set the alarm clock for a few minutes (or more) later.

If you’ve decided you want time to have breakfast with your family, save some time the night before by setting out clothes, shoes, and bags. Are you spending 15 minutes in line at the café to get coffee? That’s a quarter-hour more you could be sleeping by buying a coffee maker with a timer — another wake-me-up device that will also brew your favorite hot drink on your schedule.

Get to Know Your Internal Body Clock Better

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If you’ve been riding the sleep deprivation roller coaster for a while, you might not even know how much sleep your body naturally would want if you weren’t staying up late and slapping around the alarm clock in the morning.

Dr. Lack explains that, in general, your body makes changes in anticipation of your going to sleep, such as dropping in temperature and heart rate and secreting melatonin into your bloodstream one to two hours before your regular bedtime. This get-some-sleep cycle peaks at about 3 or 4 a.m., and then your body starts a gradual morning waking-up process.

One way to figure out what might work best for you is to set a consistent bedtime that starts about eight hours before your alarm is going to go off. Stick to that for several weeks (including weekends) to get a feeling for how well your body responds. Lack notes that some people are naturally night owls and will still find it hard to go to bed early (at least what’s early for them), even if they have to wake up early as well.

Try a Melatonin Supplement to Get Back on Track

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Your body naturally makes melatonin to stimulate your sleep, but you can also take a melatonin supplement to help reorient your body clock. Try the lowest possible dose to start — 0.5 to 5 milligrams is common — five to six hours before bedtime for a few days. Lack says that, “after several nights, this should result in an earlier timed body clock, earlier sleep onset, and earlier, easier awakening in the morning. “

Melatonin doesn’t work well for all of sleep disorders, and can even result in drowsiness the next day for some people. It’s always a good idea to talk with your healthcare provider before taking supplements because of possible side effects and interactions with other medication you may be taking. People with autoimmune disorders or diabetes, and those taking birth control pills, blood thinners, sedatives, or some kinds of blood pressure medication, should not take melatonin without first discussing it with a healthcare professional.

Power Down Your Devices and Turn Off the TV Before Bedtime

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Part of getting up on time is getting enough sleep the night before. And getting ready for bed is a process of winding down. Segar warns that spending time in front of screens — whether TV, laptop, or phone — right up until bedtime doesn’t lead to restful sleep. Use the alarm clock in your favorite gadget to set a reminder to turn everything off at least an hour before you turn in — no excuses.

Get Bright Light First Thing in the Morning

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Sitting in front of the bright lights of your flat-screen TV before bedtime can make it hard to go to sleep, but bright light for an hour or two once you wake up can help set your body clock to accept your wake-up time. “This can be from sunlight, especially in summer, or artificial bright light if it’s cold, dark, and rainy outside,” says Lack, who is part of a research and development team that has developed bright light devices for this purpose. If your schedule allows it, a walk in the morning sun or a restful breakfast on the patio would be good for both your mood and better sleep.

Reorganize to Lighten Your Evening Schedule

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To figure out what’s interfering with your sleep and therefore your waking up, look at your day and how you spend your evenings. You might have to reorganize some of your activities. For example, even if the only time you can get to the gym is after dinner, this time slot can result in poor sleep. Segar suggests finding another time to work out earlier in the day.

According to a National Sleep Foundation survey, about 12 percent of adults believe their work schedule makes it impossible to get enough sleep. If you’re overburdened on the job and constantly work late into the evening, try to find ways to share the load with a partner or colleague.

Get an Evaluation to See What’s Affecting Your Sleep

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Sleep disorders, such as obstructive sleep apnea, or health issues, such as allergies or depression, could be leaving you with poor quality sleep. No matter how hard you try to get to bed on time and wake up on time, you’ll still be tired in the morning and sleepy during the day.

For sleep apnea, your sleep partner may note snoring or gasping for air, or you may have a morning headache. Talk to your doctor about testing to find out if you have an underlying condition that’s making sleep difficult.

Make Hitting ‘Snooze’ More of a Challenge

Now that you’ve identified the obstacles to going to sleep on time, it’s time to create some obstacles to staying in bed. If your alarm is right next to your bed and the big “snooze” button is easy to reach without raising your head off the pillow, you’re probably going to try to sleep in longer. Put your alarm clock at the other end of your bedroom so that you’re forced to get up to turn it off.

Also consider setting a second alarm — far away — if you’re having a lot of difficulty getting up. When you’re trying to reset your sleep and wake times, you might also ask family members or roommates to help you get up until you’re in sync.

Stick to Your Sleep and Wake Schedule on Weekends

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If you’re running on empty by the time Friday night rolls around, sleeping in on Saturday could sound like heaven. But compensating on the weekends actually feeds into your sleepiness the following week because it interrupts your natural body clock, which doesn’t have a weekend setting.

Whatever your set bedtime and wake time are for the weekday, you’ll have to stick to them on the weekends, too. According to research published in the journal Chronobiology International, a consistent bedtime on the weekends seems to lead to better sleep and easier waking during the week. Plus, you get to spend that weekend morning time any way you’d like.

Keep a Sleep Log and Evaluate It Weekly

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Keep track of all the better sleep efforts you’re making and write down how you feel, suggests Segar. Do you have more energy? A peppier mood? Are you more patient with your family? Are you still sleepy or hitting that alarm clock snooze button?

After you’ve tried a new strategy or two for a week, take a look at your journal. If the steps you’re taking are working, keep them up. If not, take another look at the obstacles and consider other strategies you could try. Segar advises going through this weekly experiment-and-evaluate cycle for 6 to 12 weeks. “Don’t expect perfection,” she says. “That’s another setup for failure. Instead, be self-compassionate as you learn how to make this important lifestyle change. ”

5 ways to fall asleep | Dupin

We love to sleep! But sometimes we have tough times… Pay attention to these 5 sleep tricks and try them until you find the one that works best for you!

Sleep is the main function of a person. We sleep every day and we love it; in fact, then it usually costs us a lot to get out of bed. So why do we sometimes have such a hard time falling asleep and need some tricks to get to sleep?

The frantic rhythm of everyday life makes either it’s time to go to bed, and we are in bed with eyes wide open like saucers, or we fall asleep for a long time.

The reasons can be very different, but there are a number of sleep tricks that help us a lot. We know that a good diet, exercise and a good mattress are the foundation. But besides this, there are a number of special tricks in case this is not enough.

Pay attention to these sleep tricks and try them until you find the one that works best for you:

1. Breath Concentration Technique

One of the best ways to fall asleep is to control your breathing. This is a great option to relax and thereby facilitate sleep. The 4-7-8 technique is exactly that, in controlling our breathing.

This is a very simple, fast and surprisingly effective technique. This is natural and supported by a solid scientific base. It consists in controlling our breathing in cycles of different seconds and is done as follows:

• Inhale through the nose for 4 seconds.
• Hold this air for 7 seconds
• Blow out all the air for 8 seconds

The process is repeated until you fall asleep. The execution of the technique usually does not last more than a couple of minutes.

2. Trick of mental concentration

Mental exercise is a great way to relax the mind and create a sleep-friendly state. “Brain games” occupy our brain, thus avoiding annoying thoughts, and are often so boring that they do not allow us to stay awake for a long time.

This is where one of the oldest sleep tricks is born: the Sheep Counting trick. In fact, some research shows that you fall asleep faster if you are distracted and not focused on a fixed thought. The concentration required for such tasks keeps your mind from doing other things.

But counting sheep can be too simple a task to completely occupy our minds, so we should choose other options that require more mental concentration. One of the most popular is to count backwards in threes. Starting with a large number, like 300 or 400. Being a mechanical and focused task, you enter a drowsy state and end up falling asleep from boredom.

3. Muscle Relaxation Trick

Breath and mind control is a great idea, and muscle control is a good way to fall asleep. We must start by exercising regularly in order to achieve the physical fatigue that provides us with a good rest.

But an additional help is muscle relaxation, which can be done in many ways. For example, doing progressive muscle relaxation exercises, gradually tensing all the muscles of the body, and then relaxing them one by one. While we contract and relax all the muscles in our body, we must not forget about our breathing. It should be constant, deep and relaxed. A good trick is usually to start at the feet and move up to the head. This is one of the simplest and most effective sleep tricks. An additional option is to gently pinch the muscles one at a time.

Another similar option is to perform a small self-massage of the head. Pressing with fingertips on different areas of the head. Make circular movements with moderately strong, but pleasant pressure from the forehead to the neck. with rios minutes are enough to reach a state of high relaxation.

4. Conscious yawning

We know that it is our mind that sends orders to our body about how to behave, and we also know that when we want to sleep, we usually yawn. This trick starts with this premise to use it exactly the opposite way. Trick our body into thinking it wants to sleep using the conscious yawn technique. Thus, we encourage our body to sleep.

This sleep trick is very simple as it consists of slowly closing your eyelids and beginning to yawn softly. Usually at 5-6 repetitions, a real yawn begins to appear.

In addition, an additional possibility is that yawning oxygenates our brain more and helps us relax.

5. The 90 Minute Rule

This last one is more than a trick to get to sleep, it’s advice on how to sleep properly. We’ve been hearing all our lives that we need 8 hours of sleep, but the truth is our sleep cycles are 9.0 minutes. So, the smartest thing to do in order to fall asleep is not to wake up in the middle of any cycle.

Sleep consists of 5 phases, some of which are deeper and others of shorter duration, which are completed in about 90 minutes. Ideally, get up at the end of a cycle and before the start of the next.
In conclusion, we must sleep in multiples of 90 minutes, that is, 6 hours, 7 and a half hours, or 9 hours.

In this way, we will feel much more rested, it will cost us less time to wake up, and we will feel less tired during the day because we will feel more energetic.

At Dupen, we care about your holiday and your trust is very important to us, which is why we strive every day to continue to improve and be able to offer you the best holiday, both in materials and holiday advice. That’s why you should also keep in mind that if you think your sleep problems are a serious problem, it’s best to see a doctor.

Did you find these sleep tricks useful? Do you know any other tricks to fall asleep quickly?

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On January 17 Russian screens will see the release of Glass by M. Night Shyamalan, a film in which the director tried to connect the plot threads of his films Unbreakable (2000) and Split (2016). Journalist Alexei Korolev for Izvestia recalled how the son of Indian immigrants once successfully deceived millions of viewers and why he should be respected even for commercial and creative failures.

Young Talent

M. Night Shyamalan’s full personal name is Manoj Nelliyatu, and this is just one and many things about him that they don’t even know about – don’t think about. For example, he is still no, no, yes, and he will be called “an American director of Indian origin.” Shyamalan was indeed born in India to Indian parents, thanks to whom he got quite an exotic appearance, his first film was shot on Indian material, but this is where his connection with his historical homeland safely ends.

Night Shyamalan

Photo: REUTERS/Henry Nicholls

Shyamalan’s family moved to the USA when the future director was six years old, and settled not at all in a poor immigrant community. Parents worked as doctors and were able to afford both the expensive Philadelphia suburb of Penn Valley (the Shyamalans’ neighbors were industrialists, architects, journalists, and even baseball players) and private schools for their son.

Kodakov’s Super 8 camera as a gift to a child was just a trifle for them. By the age of 17, Manoj had already made almost fifty films, and his father had to come to terms with the fact that his son would not follow in his footsteps. Moreover, Shyamalan’s directorial debut, the ethnic drama Praying in Anger, was financed by his parents. The tape never made it to the box office, but it was shown at the Toronto Film Festival. The second picture is “Awakening” (1998) was already a more serious project: 6 million budget, Oscar nominee Robert Loggia in one of the roles, again parental assistance, positive reviews from critics and … a complete box office failure (however, the rental was limited).

Still from the film Awakening

Photo: Miramax

Normally, a director who makes his debut in this way has only one path: to patiently beat the studio door, trying to either draw attention to his projects, or count on the fact that the producers give him something more or less ownerless. But Shyamalan has always been a man not only purposeful and determined, but also original.

That same year, he came to Disney with a script he…wasn’t going to direct. The story that later became the film “Stuart Little” from Shyamalan and Greg Brooker was bought “on the vine” (although not for $ 2. 5 million, as the domestic press periodically writes about). But far more important than money was getting to know David Vogel, then Disney’s production director. Vogel asked Shyamalan a polite question: What else do you have?

And Shyamalan showed that he had “more”. It was, in fact, not even written the script for the film, which was released under the name “The Sixth Sense”.

Spirited Away

The author of these lines refers to that small minority of viewers of the film “The Sixth Sense” who, in a good way, happily escaped physical punishment right in the cinema hall immediately after uttering a phrase like “yes, they are all dead.” There is, of course, nothing particularly to be proud of here, and the example is given to understand the mechanism by which The Sixth Sense took its rightful place in the history of cinema.

Still from The Sixth Sense

Photo: Cascade Film

M. Night Shyamalan’s third, best and most successful film, of course, is nothing more than a stunt, an hour and a half long trick. The audience, left in the cold, bought tickets for the second and third time (total fees – almost 700 million! Vogel knew what he was investing in), trying to find at least one inconsistency in the mise-en-scenes, dialogues or editing that would indicate that the hero of Bruce Willis was dead from the start. Alas for them.

The plot and staging seams in The Sixth Sense are perfectly polished, they cannot be detected even when viewed on video, with pauses and slow rewinds (by the way, the film became the absolute bestseller on DVD in 2000). Moreover, this seemingly completely craft story (well, don’t take Feeling seriously as a really great movie) was also appreciated by the Film Academy, giving six Oscar nominations. (However, this is where their curtsy before Shyamalan’s trickery ended: the film did not receive a single award).

One way or another, on the threshold of his thirtieth birthday, Shyamalan found himself in the status of almost the main genius-magician of the then cinema, the person who is the best in the world at telling stories with a double bottom. His next film was awaited with pre-infarction enthusiasm, there were rumors that for the sake of a new job, he refused his idol Spielberg (he was just starting to think about not reanimating Indiana Jones for him) and the producers of the first Harry Potter film.

Still from the film “Invulnerable”

Photo: Cascade film

The backlog of expectations turned out to be so great that it played the role of a kind of shock absorber, and “Invulnerable” (2000) is still, in general, quoted in Shyamalan’s filmography very highly, although, of course, it is with “The Sixth Sense” in different quality categories. Who would have known that Shyamalan was just warming up.

Master of Illusions

To date, M. Night Shyamalan has made 14 feature films. All of them (except for two youthful ones) are filmed in the same genre, which is usually called the “mystical thriller”. The indigestibility of this term is quite consistent with the peculiarities of the genre: the main thing in it is that very unexpected plot twist, a snag that sometimes makes the viewer shudder more than from something bloodied on the screen. We have already written about the fact that The Sixth Sense is an ideal example of the complete success of such a technique. Never in the future to repeat his triumph of twenty years ago, the director failed – those who wish can substitute the words “of course” or “yet” at their own request.

Still from the film The Girl from the Water

Photo: Karo-Premier

Still from the film The Last Airbender

Photo: Central Partnership

Still from the film After Earth

Photo : WDSSPR

frame from the film “The Appearance”

Photo: 20th Century Fox CIS

Still from the film “Signs”

Photo: Cascade film

Shyamalan had failures of absolutely epic strength (The Girl from the Water, The Last Airbender, After Earth), mediocre films (The Appearance, Signs), films in which the director seemed to be groping for traces of himself the former (“Visit”, “Mysterious Forest”, “Split”). Fans have long been living in arrhythmia mode – what will be the new movie from the idol, a breakthrough or a passer?

Criticism waved its hand at Shyamalan: well, a person is filming one of the same endless series, who feels bad about it.