Novgorod residents were advised to start the morning with pleasant music and easy charging

Awakening early is difficult even for a disciplined person. Morning well-being is affected by the duration and quality of sleep, the usual regime and the work of the internal biological clock. In order to make waking up in the morning comfortable, it is best to start preparations the day before, said experts of the Novgorod Ministry of Health.

An adult usually needs 7 to 9 hours of sleep. Try to go to bed and get up at about the same time every day, doctors advise. It is desirable that the difference between the time of climbing on weekdays and on weekends does not exceed 60 minutes - so the internal clock will work more stable.

“If you want to start getting up early, don’t change regimes abruptly. Move the time of going to bed and waking up gradually – 15-20 minutes a day. So the body adapts softer, and the risk of lack of sleep will decrease, the Ministry of Health noted.

Preparation for sleep is an important part of morning cheerfulness, experts continued and recommended completing active tasks and work tasks an hour before bedtime.

Reduce light levels: Dimmed light helps the brain start producing melatonin, the sleep hormone. Put down your smartphone and other gadgets: a bright screen and the flow of information prevent you from relaxing. Instead, choose quiet, “slow” activities – for example, reading a paper book or listening to quiet, unobtrusive music.

After waking up, the body needs time to go into active mode: the first 30 minutes can be accompanied by drowsiness and decreased concentration. Help yourself to wake up gently:

- Add the lights. Immediately after waking up, open the curtains or turn on the lights - daylight signals the body that it is time to start the day.

- Remove morning stress. Prepare clothes, necessary things and even a simple breakfast in the evening: when you do not have to look for anything in the morning, this significantly reduces the level of fuss.

- Create nice rituals. Let the beginning of the day be not only functional, but also pleasant: turn on your favorite tune, set aside a few minutes for a light warm-up or enjoy a calm breakfast. Such details help to tune in for the day and make early climbing not a duty, but a familiar and even pleasant ritual.