Если кто-то сможет с олимпиадой 61 нужно прочитать текст и вставить нужные формы словgetting out of bed in the morning is hard enough already, so when it's cold and dark outside, staying in bed under a warm duvet seems like a much better idea. (fortune) though, for the majority of us, this just isn't an option, as work and other duties force us to get up. luckily, dr nerina ramlakhan, a sleep therapist, has shared some top tips from her book, fast asleep wide awake, to help you get up even when you don't want to. in the mornings, to get off to a good start, ramlakhan says the best thing to do is prepare everything before you go to sleep so you're ready to get going from the moment you wake up. "tell (you) and others that you're going to get up, and make sure everything is ready - your clothes, your breakfast bowl etc," she explains. she says she sets her laptop up and leaves it exactly where she plans to work in the morning. if you're (constant) telling yourself that you're not a morning person, it's time to change that. instead of complaining about how awful it is to get up, "tell yourself how much you're looking forward to waking up in the morning and keep saying it, ramlakhan says. while body temperature is important to get a good night's sleep, it also plays a big factor in your (able) to get out of bed in the morning. "set up the heating to come on 10 minutes or so before you get up," ramlakhan suggests. starting your day with some sunshine resets your body clock and sends a "let's wake up" message to your brain. ramlakhan says you should go to bed with the blinds partly open or invest in a sunlight alarm to wake you up at times of the year when it's still dark in the mornings. ramlakhan also suggests having an " (electronics) sundown" at least 30-45 minutes before you go to bed. this involves turning off the tv and avoiding your phone. ramlakhan says this reduces anxiety levels, and stops the brain from being too stimulated by dopamine which is produced when it is hit with a lot of information and blue light. "leave your devices out of the bedroom and don't check the time during the night." she adds that it's normal to wake up during the night, but if you have a habit of waking up, checking the time and then worrying, it will stop you getting back to sleep. before you go to sleep it's important to avoid alcohol or caffeine as "both will stop you achieving the pure deep sleep that you need in order to wake up feeling energised and optimistic." ramlakhan suggests avoiding caffeine after 4pm. she says: "if you have a cup of coffee at 6pm, you will still have half the amount in your system at 11pm." similarly, try drinking water as soon as you wake up as this will hydrate your cells and brain and increase your energy levels. "eating breakfast within 30 minutes of getting up will also raise your metabolism and train the body to start the day with more energy," she adds. one of the most important things that will help you get out of bed in the morning is to make sure that you have something to look forward to that day. ramlakhan says you need to ask yourself the brave question about what you really want to wake up for in the mornings, so you can then live a (satisfaction) life.

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