Чтобы просыпаться легко, нужно готовиться ко сну правильно. Для начала: место для сна должно быть комфортным — без пустот и перепадов высот, не тесное, с бельем без жестких складок. В комнате должно быть темно: позаботьтесь о том, чтобы сну не мешали источники света.
Телефон откладываем за полчаса до сна. Мерцание экрана затрудняет засыпание: организм думает, что за окном все еще день. Последние полчаса перед сном посвятите медитации, планам на будущее, приятным воспоминаниям. Лучше ложиться спать до полуночи — просыпаться будет легче. Ни в коем случае нельзя наедаться перед сном: тогда слипшиеся глаза и чувство разбитости утром будут вам обеспечены.
Первые минуты после пробуждения — важное время. Поставьте будильник на 5-10 минут раньше, чтобы не спешить. Лежа в кровати, сделайте несколько глубоких вдохов и выдохов. Потяните суставы. Помассируйте мочки ушей, голову, пальцы рук. Вставайте медленно, без резких движений.
Телу нужно время, чтобы переключиться из режима сна в работу. Если сразу вскакивать с кровати, то день может начаться головной болью, скачками давления, болями в суставах и спине. Плюс вы унесете с собой из постели плохое настроение и чувство «невыспанности».
Просыпаться будет легче, если сразу окружить себя светом: включить лампу, раскрыть шторы. Солнечный свет блокирует выработку мелатонина — гормона сна. Благодаря свету, все системы организма получают сигнал о том, что пора просыпаться. И именно по этой причине так сложно вставать в пасмурные дни, когда света мало и нет солнца.
Шаг 5. Планируем время так, чтобы делать дела без спешки
«Легкое пробуждение – дело правильного режима, установок и настроя. Приучайте себя ложиться спать и вставать в одно время. Организм привыкнет к этим часам: вставать по утрам будет легче. Планируйте свое время так, чтобы по утрам не собираться в спешке. Отсутствие стресса, возможность полежать в постели после будильника – все это поможет забыть об утренней сонливости».
Натуральное средство на основе корней валерианы, пустырника, душицы и донника. Пригодится, если подходит время спать, а вы чересчур возбуждены и сидите за компьютером до поздней ночи. Принимать на ночь.
Синтетический аналог мелатонина, гормона, который регулирует суточные ритмы. Прием «Мелаксена» нормализует ночной сон и улучшает самочувствие после пробуждения утром. Убирает ощущения вялости и разбитости по утрам. Принимать на ночь.
Семена лимонника — природный энергетик. Они усиливают процессы возбуждения в структурах головного мозга. Иначе говоря — заставляют мозг быстрее «проснуться» и начать работать. Можно принимать сразу после пробуждения.
Поможет лучше восстанавливаться и легче просыпаться, если ваша работа требует физической активности или если вы активно занимаетесь спортом. Параллельно, L-карнитин избавит вас от части лишнего веса: спортсмены используют его для похудения.
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{"article":{"error":null,"payload":{"id":37,"slug":"kak_prosypatsya_legko_sovetuet_vrachsomnolog","title":"Как просыпаться легко. Советует врач-сомнолог","description":"Вам помогут правильная кровать, стретчинг и немного чудо-таблеток.","href":"/news/kak_prosypatsya_legko_sovetuet_vrachsomnolog/","published":{"display":"12 сентября 2021","rfc3339":"2021-09-12T14:48:34+00:00"},"image":{"isTouch":{"retina":"https://vseapteki.ru/cropping/thumbnails/250/34/phoneMedium_retina/","default":"https://vseapteki.ru/cropping/thumbnails/250/34/phoneMedium_default/"},"isFromTablet":{"retina":null,"default":null}},"modified":{"display":"15 октября 2021, 14:21:32","rfc3339":"2021-10-15T14:21:32.333157+00:00"},"content":"\u003cp class=\"article-picture\" data-name=\"contentimage\" data-id=\"51\"\u003e\u003cimg src=\"https://vseapteki.ru/cropping/thumbnails/253/51/phoneMedium_retina/\" title=\"\"\u003e\u003c/p\u003e\n\u003cp\u003eВрач-сомнолог Мария Овсянникова рассказала, как раз и навсегда забыть о слипающихся глазах, сонливости и утренних недомоганиях.\u003c/p\u003e\n\u003cdiv class=\"conversion-link\"\u003e\u003cdiv class=\"conversion-link-desc\"\u003e\u003cp class=\"article-cl-title\"\u003eИщите средства из этой статьи через «Все аптеки»\u003c/p\u003e\u003ca href=\"https://vseapteki.ru/\" target=\"_blank\" class=\"article-cl-button\"\u003e\u003cspan class=\"text\"\u003eИскать\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eШаг 1. Готовим спальное место\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЧтобы просыпаться легко, нужно готовиться ко сну правильно. Для начала: место для сна должно быть комфортным — без пустот и перепадов высот, не тесное, с бельем без жестких складок. В комнате должно быть темно: позаботьтесь о том, чтобы сну не мешали источники света.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e\u003cstrong\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЧитайте также: \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003ca href=\"https://vseapteki.ru/news/kakie-gadzhetyi-pomogut-uluchshit-son-top-poleznyi/\" target=\"_blank\"\u003eКакие гаджеты помогут улучшить сон? Топ самых полезных устройств с AliExpress\u003c/a\u003e\u003c/strong\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eШаг 2. Телефон убираем за полчаса до сна\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eТелефон откладываем за полчаса до сна. Мерцание экрана затрудняет засыпание: организм думает, что за окном все еще день. Последние полчаса перед сном посвятите медитации, планам на будущее, приятным воспоминаниям. Лучше ложиться спать до полуночи — просыпаться будет легче. Ни в коем случае нельзя наедаться перед сном: тогда слипшиеся глаза и чувство разбитости утром будут вам обеспечены.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e\u003cstrong\u003eНа эту тему: \u003ca href=\"https://vseapteki.ru/news/esh_na_noch_voyuy_v_internete_vrednye_sovety_o/\" target=\"_blank\"\u003eЕшь на ночь, воюй в интернете! Вредные советы о том, как наверняка не выспаться\u003c/a\u003e\u003c/strong\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eШаг 3. После пробуждения — дышим и тянемся\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eПервые минуты после пробуждения — важное время. Поставьте будильник на 5-10 минут раньше, чтобы не спешить. Лежа в кровати, сделайте несколько глубоких вдохов и выдохов. Потяните суставы. Помассируйте мочки ушей, голову, пальцы рук. Вставайте медленно, без резких движений. \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eТелу нужно время, чтобы переключиться из режима сна в работу. Если сразу вскакивать с кровати, то день может начаться головной болью, скачками давления, болями в суставах и спине. Плюс вы унесете с собой из постели плохое настроение и чувство «невыспанности».\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e\u003cstrong\u003eДля тех, у кого уже нет сил: \u003ca href=\"https://vseapteki.ru/news/kak-poborot-ustalost-i-vernut-energiyu-9-sovetov-d/\" target=\"_blank\"\u003e9 советов, как побороть усталось и вернуть энергию\u003c/a\u003e\u003c/strong\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eШаг 4. Проснулись — сразу включили свет\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eПросыпаться будет легче, если сразу окружить себя светом: включить лампу, раскрыть шторы. Солнечный свет блокирует выработку мелатонина — гормона сна. Благодаря свету, все системы организма получают сигнал о том, что пора просыпаться. И именно по этой причине так сложно вставать в пасмурные дни, когда света мало и нет солнца.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЧитайте также: \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003ca href=\"https://vseapteki.ru/list/planirovanie_semi/\" target=\"_blank\"\u003eПодборка препаратов для планирования семьи\u003c/a\u003e\u003c/p\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eШаг 5. Планируем время так, чтобы делать дела без спешки\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e«Легкое пробуждение – дело правильного режима, установок и настроя. Приучайте себя ложиться спать и вставать в одно время. Организм привыкнет к этим часам: вставать по утрам будет легче. Планируйте свое время так, чтобы по утрам не собираться в спешке. Отсутствие стресса, возможность полежать в постели после будильника – все это поможет забыть об утренней сонливости».\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e\u003cstrong\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЧитайте также: \u003ca href=\"https://vseapteki.ru/news/kak-perestat-opazdyivat/\" target=\"_blank\"\u003eКак перестать опаздывать? Краткая инструкция, которая поможет стать пунктуальным\u003c/a\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003ch3\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eКакие аптечные препараты помогут просыпаться легко\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003e\u003ca href=\"https://vseapteki.ru/product/109430-uspokoitelnyy_sbor_3/\" target=\"_blank\"\u003eУспокоительный сбор\u003c/a\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003ca href=\"https://vseapteki.ru/product/109430-uspokoitelnyy_sbor_3/\" target=\"_blank\"\u003eНатуральное средство\u003c/a\u003e на основе корней валерианы, пустырника, душицы и донника. Пригодится, если подходит время спать, а вы чересчур возбуждены и сидите за компьютером до поздней ночи. Принимать на ночь.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cdiv class=\"conversion-link\"\u003e\u003cp class=\"article-cl-picture\"\u003e\u003cimg src=\"https://vseapteki.ru/cropping/thumbnails/251/50/60x45_retina/\" data-name=\"conversionlinkimage\" data-id=\"50\" /\u003e\u003c/p\u003e\u003cdiv class=\"conversion-link-desc\"\u003e\u003cp class=\"article-cl-title\"\u003eУспокоительный сбор №3\u003c/p\u003e\u003ca href=\"https://vseapteki.ru/product/109430-uspokoitelnyy_sbor_3/\" target=\"_blank\" class=\"article-cl-button\"\u003e\u003cspan class=\"text\"\u003eУзнать цену\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\n\u003cp\u003e\u003cspan\u003e\u003cstrong\u003e\u003cspan\u003e\u003cspan\u003e\u003ca href=\"https://vseapteki.ru/search/?query=%D0%BC%D0%B5%D0%BB%D0%B0%D0%BA%D1%81%D0%B5%D0%BD\" target=\"_blank\"\u003eМелаксен\u003c/a\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eСинтетический аналог мелатонина, гормона, который регулирует суточные ритмы. Прием «\u003ca href=\"https://vseapteki.ru/search/?query=%D0%BC%D0%B5%D0%BB%D0%B0%D0%BA%D1%81%D0%B5%D0%BD\" target=\"_blank\"\u003eМелаксена\u003c/a\u003e» нормализует ночной сон и улучшает самочувствие после пробуждения утром. Убирает ощущения вялости и разбитости по утрам. Принимать на ночь.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cdiv class=\"conversion-link\"\u003e\u003cp class=\"article-cl-picture\"\u003e\u003cimg src=\"https://vseapteki.ru/cropping/thumbnails/251/51/60x45_retina/\" data-name=\"conversionlinkimage\" data-id=\"51\" /\u003e\u003c/p\u003e\u003cdiv class=\"conversion-link-desc\"\u003e\u003cp class=\"article-cl-title\"\u003eМелаксен\u003c/p\u003e\u003ca href=\"https://vseapteki.ru/search/?query=%D0%BC%D0%B5%D0%BB%D0%B0%D0%BA%D1%81%D0%B5%D0%BD\" target=\"_blank\" class=\"article-cl-button\"\u003e\u003cspan class=\"text\"\u003eУзнать цену\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\n\u003cp\u003e\u003cspan\u003e\u003cstrong\u003e\u003cspan\u003e\u003cspan\u003e\u003ca href=\"https://vseapteki.ru/product/103392-limonnika/\" target=\"_blank\"\u003eНастойка лимонника\u003c/a\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eСемена лимонника — природный энергетик. Они усиливают процессы возбуждения в структурах головного мозга. Иначе говоря — заставляют мозг быстрее «проснуться» и начать работать. Можно принимать сразу после пробуждения.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cdiv class=\"conversion-link\"\u003e\u003cp class=\"article-cl-picture\"\u003e\u003cimg src=\"https://vseapteki.ru/cropping/thumbnails/251/52/60x45_retina/\" data-name=\"conversionlinkimage\" data-id=\"52\" /\u003e\u003c/p\u003e\u003cdiv class=\"conversion-link-desc\"\u003e\u003cp class=\"article-cl-title\"\u003eНастойка лимонника\u003c/p\u003e\u003ca href=\"https://vseapteki.ru/product/103392-limonnika/\" target=\"_blank\" class=\"article-cl-button\"\u003e\u003cspan class=\"text\"\u003eУзнать цену\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\n\u003cp\u003e\u003cspan\u003e\u003cstrong\u003e\u003cspan\u003e\u003cspan\u003e\u003ca href=\"https://vseapteki.ru/product/93585-solgar_lkarnitin/\" target=\"_blank\"\u003eL-карнитин\u003c/a\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eПоможет лучше восстанавливаться и легче просыпаться, если ваша работа требует физической активности или если вы активно занимаетесь спортом. Параллельно, \u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e\u003ca href=\"https://vseapteki.ru/product/93585-solgar_lkarnitin/\" target=\"_blank\"\u003eL-карнитин\u003c/a\u003e избавит вас от части лишнего веса: спортсмены используют его для похудения.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cdiv class=\"conversion-link\"\u003e\u003cp class=\"article-cl-picture\"\u003e\u003cimg src=\"https://vseapteki.ru/cropping/thumbnails/251/53/60x45_retina/\" data-name=\"conversionlinkimage\" data-id=\"53\" /\u003e\u003c/p\u003e\u003cdiv class=\"conversion-link-desc\"\u003e\u003cp class=\"article-cl-title\"\u003eL-карнитин\u003c/p\u003e\u003ca href=\"https://vseapteki.ru/product/93585-solgar_lkarnitin/\" target=\"_blank\" class=\"article-cl-button\"\u003e\u003cspan class=\"text\"\u003eУзнать цену\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\n\u003ch3\u003e\u003cstrong\u003eЧитайте 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