WAKING UP THIS MORNING, I SMILE

     
If you often turn off your alarm & feel moody in the morning, find a way lớn change lớn have an energetic morning. Start by figuring out the different reasons why you can"t wake up in the morning & what to vị about them to stay awake after waking up early.


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You have difficulty waking up in the morning most likely because you didn"t get enough sleep & need to lớn adjust your bedtime routine. If a sleep disorder or other underlying condition is causing your morning sleepiness, there are treatments available. Difficulty waking up in the morning is not just that you love your sleep và hate the morning. Lifestyle factors, medical conditions & medications can make it difficult lớn wake up, these include: Sleep disturbances such as sleepwalking, somnolence, và night terrors. Sleep apnea causes periods of stopping breathing while you are asleep. Sleep deprivation can be related khổng lồ not getting quality sleep, or not getting enough sleep. Stress & anxiety can interfere with your ability lớn fall asleep or stay asleep. Depression . Feeling excessively sleepy during the day. Insomnia. Circadian sleep disorders can prevent you from forming regular sleep habits, such as shift sleep disturbances và sleep-wake disturbances. Certain medications, including beta blockers, some muscle relaxants, and antidepressants selectively inhibit serotonin reuptake. Chronic pain conditions can make it difficult khổng lồ get a good night"s sleep.
Ngủ tuyệt thức giấc, hoa mắt khi vực dậy là căn bệnh gì?


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There are several things you can do to help you stay awake after waking up. If an underlying condition is causing you to lớn be excessively sleepy or drowsy in the morning, you may need a combination of home remedies and medical treatment. The following are ways to lớn wake up early và treatments that can help you sleep better & wake up better. 2.1. Sleep Schedule Going to lớn bed và waking up at the same time every day is a must if you want to have a good sleep schedule and get in the habit of waking up early. Figure out how much sleep you need, usually 7 to 9 hours a night, và try khổng lồ go lớn bed early enough that you wake up feeling refreshed. Stick to lớn a sleep schedule every day, including days off, & your toàn thân will eventually start to wake up naturally. 2.2. Create a good bedtime routine You may be sabotaging your efforts khổng lồ get up early without even realizing it. Drinking caffeine late in the day & using blue-light devices before bed can keep you from falling asleep. Avoid activities that have been shown lớn interfere with your circadian rhythm và cause insomnia, including: Looking at electronic screens, such as your máy vi tính or phone. Bright lights at night can lower your melatonin levels (which is a hooc môn that helps you feel sleepy). The fix: Lower the brightness of the lights in your trang chủ and turn off all screens and tech tools at least an hour before you plan to start. Drink caffeine within six hours of bedtime. Take a nap or spend too much time in bed during the day. Drink before bed: Alcohol makes you feel drowsy. However, it can also make it harder for you khổng lồ fall asleep and can make you feel groggy in the morning. If you can"t give up alcohol, have a glass và drink it with dinner, or at least 2 lớn 3 hours before bed. A relaxing evening makes it easier lớn fall asleep. Avoid stressors lượt thích email & harsh conversations with family members at least an hour before bedtime. To lớn get into a sleepy mood, you can meditate, stretch, take a warm bath or shower, or read a book in a dimly-lit room. If you sleep at least 7 hours a night but are still tired, see your doctor. A health problem or sleep disorder such as sleep apnea may be lớn blame. 2.3. Move your snooze device away to lớn avoid hitting snooze Unless you have an hour or two left to lớn sleep, hitting the snooze button won"t really help you get tired. But there"s another reason lớn get up when you first hear the annoying beep, & that"s you have to lớn get up to turn it off. You are tempted by the snooze button and “just a few more minutes”, going back khổng lồ sleep after waking up is interrupted sleep. According to lớn research, disrupted sleep will increase feelings of sleepiness during the day và tossing at night, reduce work performance và make you feel tired. If you"re used to hitting the snooze again, try moving the alarm out of bed so you have to lớn get up to lớn turn it off. When you wake up và go to bed at the same time every day, you keep your internal body toàn thân clock in sync. That makes you more alert in the morning & drowsy at night. 2.4. Better Diet Eating a healthy diet will give you an energy boost and help you sleep better. On the other hand, foods that are often considered unhealthy can make you feel sluggish và drain your energy. Aim for a balanced diet full of foods that boost your energy, lượt thích fruits và vegetables, whole grains, & foods rich in omega-3 fatty acids. You have no appetite? Anyway, try khổng lồ eat a small meal in the morning. Even a small snack, such as an egg with a piece of whole grain toast or a cup of yogurt with berries, gives your body the energy it needs lớn function. Breakfast also helps you focus. It can even keep your toàn thân clock on track.


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