Marwanin, i know its not my place to say this, but you should make a thread on this instead of hijaking this thread.
However to answer your question, you have to learn to calmly fall asleep and wake up calmly. If you can have a relaxing night rest like 10 hrs, then you should be able to wake up rested, relaxed, and not moving out of sleep.

You have to almost hold your body in place.