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If you find it difficult to wake up early in the morning, you are not alone! There are many other people in this world who have to set multiple alarms on their phone and beg the clock in the morning to give me just 5 more minutes to sleep!
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Why is waking up so hard for us, and if we hate it so much, why should we do it? In this article about vitamin, we will tell you about early risers, its benefits and methods of getting up early.
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Why can't I wake up early in the morning?
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The reason why it is hard to wake up early in the morning may not be just laziness. This issue can have serious and complicated reasons and you don't need to blame yourself and your will for it. In this section, we give different reasons for waking up hard. Knowing the reason can help you a lot; Because changing a habit may solve your problem in general.
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poor quality sleep
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Definitely, if you have a poor quality night's sleep, you will not be able to wake up comfortably and refreshed the next morning! Snoring of your spouse or yourself, unfavorable temperature of the room, noise, too much light in the room, discomfort in the bed or frequent visits to the bathroom can reduce the quality of your sleep so much that you feel tired when you wake up the next morning and cannot get up easily.
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Negative emotions and stress
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Anxiety, stress, sadness, fear or depression will lower the quality of your sleep and you will be sleepy and lethargic when you wake up in the morning and you will not be able to wake up easily.
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Poor sleep
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If you go to bed at 2 am and want to wake up at 6 am, it's no wonder your body is telling you to stay in bed a little longer! Very little and short sleep means that your mind and body are not resting, and this is the reason why it is difficult for you to wake up.
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Exercise before bed
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When you exercise too close to bedtime, it can raise your heart rate and metabolism and may disrupt your sleep and its quality.
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Taking some medications
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One of the side effects of allergy-related medications such as antihistamines and leukotriene inhibitors, a number of antidepressants, and other medications is to make you sleepy all the time and cause you to be difficult to wake up. So, if you are taking these drugs, consult your doctor about this.
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Sleep disorders
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Regardless of your lifestyle, you may suffer from chronic insomnia, sleep apnea, narcolepsy, restless legs syndrome, or another sleep disorder. Factors such as stress, discomfort or the same sleep disorders that we mentioned can contribute to poor quality sleep and make it difficult to wake up early in the morning.
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Irregular rhythm and body clock
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Circadian rhythm is the body's natural internal clock that regulates the sleep-wake cycle. Some people naturally have a tendency to stay awake at night, or because of their jobs and activities, they are awake a series of nights until the morning; In this situation, it becomes very difficult to wake up early in the morning.
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Doing activities involving the mind before sleep
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There are a series of activities that disturb your sleep and we don't realize that we are doing it all the time!
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Engaging in activities that stimulate the mind, such as using electronic devices right before sleep, consuming caffeine late in the day or night, eating a very heavy and fatty dinner, etc., can disrupt the peace of mind and make sleep difficult. As a result, you are very tired the next morning and have a hard time waking up.
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How can I wake up early in the morning naturally?
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To wake up early in the morning, you should pay attention to the points we said above; In addition, there are a series of simple but effective tips that will help you to develop the habit of waking up early.
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1. Put the phone away before going to sleep!
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It seems that our mother is right when she said that everything is the phone's fault! Scrolling the virtual networks before going to sleep eliminates the feeling of sleepiness and keeps the brain awake for a long time, even by creating negative emotions, it makes your sleep poor quality and light.
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Try to put away the phone 3 hours before sleep and do not expose yourself to the blue light of the phone. Too much artificial light can reduce melatonin production.
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2. Pay attention to the time of eating before sleep!
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Indigestion or heartburn can prevent good sleep. Limit snacking before bed to prevent acid reflux. Drinking a lot of tea and water before going to sleep will wake you up to go to the bathroom and disturb your sleep.
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3. Have a regular routine for sleeping and waking up!
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Creating and sticking to a regular bedtime routine will help your brain get used to waking up early in the morning and your body's internal clock to recognize when it's time to rest because you have a consistent bedtime.
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4. Follow the doctor's prescription to treat the sleep disorder!
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If your doctor diagnoses you with a sleep disorder, he may prescribe medication or recommend the use of a series of devices to treat sleep apnea. Sometimes the problem of waking up early in the morning is the fault of a disease and disorder that you are not aware of at all, and this problem can be solved very easily by treating it.
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5. Sleep early!
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Most adults need at least 7 hours of sleep a night, and anything less will make it difficult for them to wake up in the morning. The solution is simple: instead of 2 o'clock, sleep at 10 o'clock from now on!
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6. Put the alarm clock away!
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Keep your phone or alarm clock away from your bed to avoid tripping the alarm. That way, when your alarm goes off, you'll have to get out of bed to turn it off, and you'll be sleep deprived.
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7. Draw the curtains!
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Before going to bed, open the curtains a little. In this way, sunlight can help you wake up naturally. This is an effective strategy for getting up early in the morning on sunny days!
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What are the benefits of waking up early in the morning?
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Starting the day late is a bad feeling. When you wake up at noon, you will feel bad about yourself, and instead, waking up early will give you energy to start a fresh day.
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On the other hand, waking up early in the morning has great benefits for mental health. When you wake up early, you'll feel organized and useful, you'll have a better and happier mood, and you'll be able to absorb more vitamin D.
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Positive feelings towards yourself, better time management and higher productivity are other benefits of waking up early in the morning. But did you know that getting up early also helps you to be fit?
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People who wake up earlier eat their daily meals at a more appropriate and standard time and are less likely to overeat. On the other hand, they will have more time and energy for exercise.
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final word
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If you have a hard time waking up in the morning and still want to stay in bed, you need to find out why. In this article, we mentioned and explained the various reasons that make it difficult for us to wake up early; Then we introduced the best solutions for waking up early in the morning. If you also tried a solution and the result was positive, write to us.
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References: medicinenet – betterup
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