Morning

How easy it is to wake up in the morning

The feeling of cheerfulness and energy in the morning is affected not only by the duration and quality of sleep, but also by the time of awakening. According to the circadian rhythm, the secretion of cortisol, the hormone of vigor, is maximum between 6 and 8 in the morning and this is the optimal time to get up.

Also, your morning state is affected by which phase of sleep you wake up from. The entire cycle of night sleep consists of light (rapid) and deep (slow) phases. When we wake up from the light phase, we feel much better. Waking up from a deep phase of sleep is very difficult, and the state at this moment will not be vigorous at all.

On average, a full sleep cycle is about 80-90 minutes. In order to get enough sleep, 4-6 cycles are enough. Our goal, for morning alertness, is to wake up in REM sleep, which ends the cycle, during the period of maximum cortisol secretion from 6-8 in the morning.

At the moment of the fast phase, you easily wake up even from the slightest noise. There is a wide variety of smart alarm clocks on the market that can be installed as an application on a smartphone, in such alarm clocks you can adjust the volume, this is in our favor. The first alarm can be set to a very quiet mode 20 minutes before the expected awakening, which will pull you out of the fast phase if you are in it, the second 10 minutes later - at a higher volume, and the third, at maximum volume, at the time when you It's time to get up to make sure you're on time.

The time is relative, you can start experimenting with the volume of the alarm clock at least an hour before the desired wake-up time in order to definitely wake up in the fast phase. In the future, it is optimal to always lie down and get up at the same time, which you will find empirically during the above experiment. Over time, the body will begin to wake up without an alarm clock!