How To Wake Up Fresh

Do you include people with a typical hard to get up in the morning? Although it is hard as possible to break away from pillows and blankets, but the body feels still like to stick on the bed.

Relax, you're not alone. Waking up the morning it feels very difficult for people like that. Need a great struggle and intention to move from the world of dreams. But there are things that can be done so that we could wake up in fresh condition without feeling lazy.

According to researcher's sleeping habits. Dr Nerina there are five things that can be done. "During my 20 years of experience dealing with people who have trouble sleeping, I found some small things that can make a big difference of how you sleep. I call it the five things that are not negotiable."

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1. Breakfast

You probably already accustomed to breakfast, but one thing that is important about this is the time. "Breakfast should be done within 30 minutes of waking up," says Dr Nerina. "It is not time to go to work or stuck in traffic. Breakfast 30 minutes after waking up that stabilize blood sugar levels."

In addition, the breakfast in the morning also give a signal to the body that a person is not in a state of starvation, so the next night you are going to produce melatonin, the sleep hormone.

Nerina added that melatonin is produced only when we feel safe, so that when one breakfast soon after waking up, then it sends a message to the body that there is nothing to worry about.

Read: Breakfast at Jam Keep You from Stress

2. Delay coffee

Do not panic, you are still allowed to really drink coffee. Just be sure to not consume caffeine before a meal. "Ideally, there should be no caffeine before eating. Many people who do not have breakfast and just drink a cup of tea or coffee in the morning. So they are artificially put a stimulant to the body that will stop the production of melatonin."

In addition, do not use caffeine as a substitute for food after three o'clock. The effect will make you difficult to sleep deeply

3. Drink

water needed by the body. Drinking water that has many good benefits, especially to get quality sleep.

"The human body is composed of 70 to 80 percent water. So in order for us to sleep biochemical function optimally and that our brains process the hormone that regulates our sleep, the body needs to be hydrated," says Dr Nerina. "Therefore, drink two liters of water a day."

4. Sleeping faster

Some people because of his work can not get to sleep. But when we try to sleep more quickly three or four times a week, we will gain significant benefits.

"Phase bed 90 minutes before midnight is a very important phase. In this phase the body repair itself at every level, physical, mental, emotional and spiritual as well."

Therefore, when it was at this stage, especially when it is experiencing declining body condition or convalescing, try to sleep early. Lie down at 10 pm to get quality sleep.

5. Get rid of the phone

How important is play phone before going to bed? Usually does not really matter because we only examine social media. Therefore, to get a quality night, said Nerina, we need to stop looking at the screen, including TVs, laptops, and tablets.

Turn off the gadgets one hour before bedtime to help the brain we entered the atmosphere breaks.

Nerina add that we do not watch television in bed. "Your bedroom should be free of technology. And it is something that is normal when we woke up without checking the phone."

Research shows that free of technology such as mobile phones can make sleep more soundly at night.