Good habit

Get up at the first alarm

We used to wake up on the alarm almost every day. Often, before you pull yourself out of a warm bed, some on the machine press the snooze button. It seems that even ten minutes of sleep in the morning can work a miracle. However, often when we are awake, we simply turn off the alarm clock and, as a result, are forced to jump out of bed and run about headlong.

Life around figured out why setting the alarm clock is a bad habit that you should get rid of tomorrow: for the sake of health and productivity throughout the day.

Why a slightly longer sleep in the morning is harmful


Alexander Kalinkin,

somnologist, head of the Center for Sleep Medicine, University Hospital of Moscow State University

The later a person wakes up, the more alert he feels in the evening. This often happens on weekends: we try to make up for the lack of sleep that has accumulated during the working week, go to parties and sit with friends until night. As a result, on the night of Saturday to Sunday and Sunday to Monday, we fall asleep later, and in the morning we get up not enough sleep, with poor working capacity.

A person who has the right relationship with sleep does not need an alarm: he wakes up himself. Contrary to beliefs, sleep is not a passive, but a very active state. During the night we go through four to six sleep cycles, and during this time our body prepares itself several times for awakening.

The quality and duration of sleep are very important for health. You need to sleep seven to nine hours, and not only on weekdays, but also on weekends. Try to tie your sleep to daylight and wake 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 earlier.

Why get up on a signal

If you use an alarm clock, get up immediately as soon as you hear a signal (a monotonous non-irritating sound such as a flow of water or birds singing is considered the best) - you can lie down in bed for a maximum of five minutes. Setting the alarm clock and falling asleep again makes no sense: in the morning hours, fast sleep predominates, and it is usually fragmented and of poor quality. In this phase, blood pressure often fluctuates, arrhythmia occurs. By prolonging your morning sleep, you worsen the night's sleep and knock down the schedule.

What to do if the alarm is not heard

You can use the alarm clock occasionally - for example, when you get to the airport early. But the constant use of the alarm clock indicates the presence of pathologies like respiratory disorders or sleep inertia. As a result, excessive sleepiness occurs during the day.

Well-being is influenced not only by the duration, but also by the quality of sleep. You can sleep your norm, but wake up and still feel overwhelmed. If there is such a problem, you need to consult a somnologist. If you do not hear the alarm on an ongoing basis, this may indicate neurological diseases and mental disorders - you should consult a doctor.


Alena Romanyuk

founder of the school of remote professions

Why use an alarm clock in the evenings

At work, there is a clear schedule and time when you need to be in place, so moving the alarm clock is fraught with delay. But more often, the problem of late upgrades arises among freelancers or working remotely — or those who have a flexible schedule. In this case, the temptation to endlessly postpone the beginning of the working day is very great. As a result, the schedule shifts a lot, and in the worst case scenario, we don’t fulfill our plan at all. This ends with dissatisfaction and frustrations of deadlines. Therefore, I recommend not changing your mode and getting up on the alarm clock.

Surprisingly, the alarm clock can become an assistant not only in the morning, but also at the end of the working day. Some find it hard to get away from business. Then you can set an alarm at 18:00 and close everything with a signal: mail, instant messengers, a computer and leave the office. So we save ourselves from recycling.


Ulyana Bondarenko

Life around news editor

How to stop translating an alarm

Hal Elrod, the best-selling author of The Magic of the Morning, believes that you need to be disciplined and organized in the morning. When you press the snooze button, you are most likely telling yourself that you will only do this today. In fact, we program our subconscious mind that setting the alarm is normal. Therefore, when the hateful tune is heard the next morning, think that you have enough willpower to get out of bed earlier.

The same book states that the desire to get up in the morning directly depends on how you set yourself up, and not on the amount of sleep. Say, if you have four hours to sleep, you will probably tell yourself in advance that you will not get enough sleep. And if, before going to bed, give yourself the option to wake up awake and also sleep only four hours, then getting up in the morning will be much easier.

Here are some tips to make your morning awakening easier:

Before going to bed, state your goals the next day. And what is the reason you need to wake up in the morning.

Set the alarm as far from the bed as possible.

Immediately after waking up, go brush your teeth. At these moments, you give the body time to at least slightly recover.

Drink a glass of water. And better with lemon: the smell of citrus invigorates.

Take a contrast shower.

It is especially difficult to get up in the mornings in the winter, when it is dark and cold outside. With this, a light alarm will help, which will set up natural lighting for you to gradually awaken. In addition, there are various fitness bracelets with a built-in alarm clock. They track the rhythm of the heart and wake up in the "right" part of the sleep cycle. The easiest way is to set a smart alarm clock in your smartphone. In the app stores, you can find many free services that will wake you up in the morning.

And yet the most important thing is to answer your question: why do you wake up and get up in the morning? Do you want or do you need? One way or another, awakening is inevitable. And opposing him, we resist life itself, Elrod writes. Not having time to properly open our eyes, we are already starting a new day with negative emotions.



Cover:AnnaFotyma - stock.adobe.com

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