It took me four years of research, experimentation, and excuses, but I was finally able to manage my early morning habit. And it was worth it. I assume that you are reading this article because you too have tried to develop this habit (probably more than once) but for some reason failed.
Luckily, you don't have to go through this alone anymore, you have me and my experience.
Undoubtedly, the habit of getting up early has had a huge impact on my life: it has allowed me to set aside several hours a day for myself and the main tasks that are extremely important to me. And if you develop the same habit, it will affect your life in a similar way.
The experiences of several famous people confirm the importance of waking up early:
- Indra Nooyi, PepsiCo CEO, gets up at 4:30 am;
- Richard Branson, founder and president of Virgin Group - at 5:45;
- Michelle Obama, former First Lady of the United States - at 4:30;
- Tim Cook, Apple CEO - at 4:30 (doesn't get up, at this time he starts sending out letters);
- Howard Schultz, CEO of Starbucks - until 5:00;
- Jack Dorsey, co-founder of Twitter - at 5:30.
Indra Nooyi, Richard Branson, Michelle Obama
Tim Cook, Howard Schultz, Jack Dorsey
Many other incredible people also wake up very early. Before you continue reading, stop for a moment and honestly answer this question:
Is this one of the articles that I will bookmark to come back to when I have time?
If yes, save the bookmark and skim through the text, perhaps you will find a couple of useful tips for yourself (and save time).
A year from now, you may regret not starting today. Karen Lamb
And if you want to develop the habit of getting up early, then I have everything ready for you.
The so-called 5am club has been very popularized in recent years, but getting up early doesn't mean getting up at 5am. I'm not saying you can't do it, just that it's not necessary. At a minimum, until you develop a new lifestyle.
One of the reasons why it took four years to establish my habit: I didn’t connect it with my lifestyle . I was a student then, and now I am an entrepreneur.
You need to decide what time to get up based on your current activities, responsibilities and tasks, such as work (study), family (do you have children, spouse), social circle, hobbies, travel, etc. Get up from five to six in the morning is extremely difficult if you worked the night shift or if you are a student and hang out in clubs and parties. And if you fly a lot and often experience jet lag, then it becomes physically unbearable to wake up at the same time every time.
So to determine your ideal wake-up time, ask yourself:
What time is the best time for me to get up, given my personal and professional life?
Having decided on the time, let's move on to strategy. As you know, getting up early does not depend on the alarm clock, but on this:
- Mood and goals.
- Evening routine.
- Sleep quality.
- Rise and morning routine.
Let's look at each point.
The right mood for the day
The main thing is to remember one important rule: events throughout the day will be successful, and time will pass easily only if a person has enough vital energy to complete the upcoming tasks. Here everything depends not only on personal strength, level of health and mood, but also on how he woke up in the morning.
The quantity and quality of internal energy depends on many factors. Of course, tone can be increased during the day, but it is the correct awakening and its competent beginning that give a greater likelihood of how much energy a person will have.
We'll tell you how to wake up correctly below. In the meantime, let's talk about how not to get up.
Go to bed early
The most obvious and simple advice. Perhaps it's difficult for you to get up because you simply don't get enough sleep. If this is the case, try to go to bed earlier and limit your use of gadgets a couple of hours before bed. Postpone everything that prevents you from going to bed at a reasonable time until the next day. And get enough sleep.
How not to wake up?
There are several simple rules on how not to wake up in the morning:
- You should not wake up to the loud and sharp sound of an alarm clock.
- You should not quickly jump out of bed in the morning and run to turn off the alarm clock, have breakfast, or wash your face.
In such cases, the brain quickly begins to give commands to awaken the body, although the body is not yet ready for this. Such an active morning rise leads to a sharp release of adrenaline into the blood, increased contraction of blood vessels, increased muscle tension and rapid heartbeat, which occurs in stressful situations. All this is an unjustified burden on the body, although a person often does not notice it.
Over time, such an awakening can lead to symptoms of chronic fatigue, the development of vegetative-vascular dystonia and other problems.
Wake up with the sun's rays with a light alarm clock
How I would like to wake up in the morning with the sunrise - and it becomes easier to get up and my mood improves. But what to do when the shortest daylight hours in winter in some Russian cities reach no more than seven hours? To prevent darkness outside the window from causing a difficult climb, you should use a light alarm clock. In appearance, the technology resembles an ordinary night light, but in reality it performs a number of other functions that contribute to a healthy awakening.
A few minutes before the call, the device turns on soft lighting, simulating the sun's rays. Instead of a melody, you can also install various sounds of nature, such as birdsong or the sound of the surf, to create the illusion of rising in the warm season. According to the developer, the light alarm clock helps the sleeper to carefully exit the deep sleep phase and makes it easier to get up in the morning, which will keep the person alert throughout the day.
Wake up with a light alarm clock
Increased vitality
Many people believe that waking up abruptly in the morning increases vitality. This is a typical modern misconception. To increase energy, you need the right way out of sleep, proper functioning of the psyche and a smooth rise in strength. In the morning you need to do everything slowly. It should be remembered that the amount of vitality is directly related to mental activity. And for her, proper awakening and gradual activation of the body is very important. Abrupt transitions from sleep to wakefulness have a bad effect on your mental state, and the right attitude is necessary. This is why it is important to know how to wake up correctly in the morning.
If you are hypertensive
If you have any chronic diseases, some peculiarities appear when you wake up in the morning. For people with hypertension, the morning is the hardest time, and statistics, unfortunately, confirm that the largest number of disasters with hypertension (crises, strokes, sudden death) occurs between 6 and 11 am. Therefore, while still in bed, hypertensive patients need to take medicine and lie down for a while.
In order to avoid unnecessary stress in the morning, everything you need - from breakfast, which you only need to warm up, to a suit that you will put on without standing in front of the closet for half an hour, nervous because of lack of time - should be prepared in the evening. The morning bustle can provoke illness.
First sensations
What will be the first sensations after waking up in the morning - good or bad - will be the same as the activity of the whole organism. If a person begins to think about getting up and going to work again, it means that his psychological background will be negative, and this is reflected in his physiology. He will begin to develop various diseases, the day will be difficult and hopeless. A sudden rise in the morning is perceived by the body as severe stress, and the psyche is adjusted to the same thing.
In addition, it is important to remember that the health of the body is, first of all, relaxation, calmness, peace and spiritual harmony. It is important to wake up in the morning in such a state of mind that your body feels comfortable throughout the day. A sudden awakening, on the contrary, disturbs the psyche, and everyday stress will be enough for a person to disrupt the functioning of many body systems. How to sleep properly to wake up rested?
Getting up early: is it good or bad for the body?
Japanese scientists believe that getting up early is bad for the heart. And scientists from the University of Alabama and the Institute of Clinical Psychology at the University of Munich are confident that an attempt to change the body’s internal clock will lead to decreased efficiency and health problems, including obesity.
At the same time, most scientists, on the contrary, tend to believe that a properly structured daily routine from waking up to going to bed will only be beneficial. After all, what matters is not what time you get up, but the quality of your sleep.
For women
Proper awakening is especially important for women, since their bodies are weaker and more sensitive than men’s. Women more often experience vegetative-vascular dystonia and other disorders associated with lack of sleep, overwork and improper awakening. To wake up rested, a woman needs to learn certain rules and follow them every day.
Modeling the perfect morning
“We need to wake up early tomorrow!” - this prospect spoils the mood since the evening. Consciousness treacherously paints a picture of the morning apocalypse - alarm siren, emergency evacuation from bed at the very last moment, hysterical preparations in five minutes. It is precisely these negative thoughts about getting up early that you need to get rid of first. A person acts exactly as he programmed himself. No one will jump up at five in the morning with a happy smile if the instruction has been given in advance: “I hate getting up early! I can’t imagine how to wake up!”
It is unlikely that you will be able to simply say to yourself: “Don’t think badly about it.” It is necessary to mentally replace the nightmare climb with an ideal one. The morning of heaven must be visualized in detail. In this picture there must be such bonuses that the consciousness will definitely fall for it. For example, it’s still so early that everyone (children, husband, dog) is asleep, there is an opportunity to relax in a soft chair and read your favorite magazine or listen to an audiobook. Although it is better to start with something less relaxing (shower, yoga) so that sleep does not take over.
Correct use of an alarm clock
Let's tell you how to properly wake up with an alarm clock? People are used to getting up in the morning by it. Today, few people use old alarm clocks with a loud ringing sound. However, if a person still has it, they should discard it. It is best to use an alarm clock on a mobile phone or other multimedia device with a pleasant ringtone. It is extremely important that she plays quietly at first and then gradually increases the volume. This will promote a slow, gradual awakening.
Classical or relaxation music helps to calm the psyche, which means it is recommended to install it. However, if a person prefers some other type of music, you can use other melodies for the alarm clock, the main thing is that you like them, and the volume increases gradually, without waking the person up abruptly.
You should also not leave your alarm clock too far away. Many people deliberately put the alarm clock away from themselves so that they can get out of bed to turn it off, but in the morning you should never get up immediately after waking up. It is best to turn it off by simply extending your hand. And if you are likely to fall asleep again, you can use repeated alarms or increase self-discipline.
Light up the bedroom
It will be easier for you to wake up if there is light in the bedroom when you wake up. The light stops the body's production of the sleep hormone melatonin, and at the same time all the torment associated with awakenings. In the summer, it’s easy to provide morning light in the bedroom - you just need to sleep with the curtains open or open them immediately after the alarm clock rings. How to cheer up in the morning during the cold season, when you need to wake up before dawn? You can use an alarm clock that simulates dawn. By the specified time, they flare up with a bright light and help you wake up.
How to wake up and get up correctly?
After waking up, you need to lie in bed a little more, open your eyes, think about something good, move around, as if doing light morning exercises. You can stretch your arms and legs, move your body a little. Everyone knows how people usually wake up: they stretch their arms and legs, and do it unconsciously. In fact, this is necessary for the body, which tells you how to wake up correctly.
This way the body will gradually, without stress and injury, prepare for the new day. And muscle stretching has a beneficial effect not only on physical well-being, but also on internal energy.
Prepare warm clothes near your bed
What could be worse than having to leave a cozy and warm bed in the morning, especially in winter, when the heating in the house is not at full capacity? Of course, the cold makes the process of awakening even more difficult: the person has not yet woken up, and he already has to deal with the temperature in the room. At the same time, the soft heated bed beckons to return to the land of Morpheus.
You can make getting up in the morning easier in winter by having warm clothes prepared in advance at your bedside. In the evening, place slippers or woolen socks next to your resting place and hang a soft robe or favorite hoodie. By putting on comfortable and warm clothes immediately after waking up, you will start your day with comfort, and it will be more pleasant and easier for you to perform water procedures and other morning rituals.
Prepare warm clothes
Smoothly and slowly
To wake up cheerful, in a good mood and not want to sleep, you need to do it slowly, smoothly. After about 10 minutes of being in a calm, awakened state, you can begin to get up. Getting out of bed also needs to be done correctly. In this case, you should not make sudden movements, since the muscles of the body are still in a relaxed state. First you need to sit on the bed and sit for a few more minutes.
You can do simple exercises with your hands, turn your head, perform breathing exercises, etc. In this way, the body will prepare for the upcoming loads and acquire the necessary tone. After this, you can get up and begin your usual morning routine, but this is also done at a calm, measured pace.
It is important to find out what time it is right to go to bed and wake up.
A very important factor in good health is a constant sleep schedule. If a person does not comply with it, lies down and gets up at different times, his body cannot develop the biological rhythms necessary for its successful functioning. Therefore, it is necessary to go to bed and get up correctly at the same time. This way, the body will enter into a familiar schedule of wakefulness and sleep, and it will be easier for the person to wake up in the morning. Many people notice that they wake up without an alarm clock, and over time they even stop using it.
Another important factor in proper awakening is the duration of sleep and falling asleep. An adult needs to sleep 7–8 hours every day, and if this time interval is disrupted, lack of sleep begins to affect not only the process and nature of awakening, but also the well-being during the day.
How to wake up in the morning as an adult?
The influence of human biorhythms on awakening
There is a so-called slow biological rhythm syndrome that can cause lack of energy in the morning. A sign of this is a person’s inability to fall asleep and wake up at the required time. Normally, people have a 24-hour biorhythm, established by nature. People with this cycle disorder take longer to complete certain phases. As a result, a person goes to bed late, but also wakes up late. The reasons for this phenomenon are not fully understood.
Our biological clocks are able to respond to light levels. When the sun rises, our body wakes up on its own. At the same time, it is more difficult for a person to fall asleep when the lighting in the room is on. But even in a healthy person, this clock can be “knocked down” for a number of reasons:
- Long haul flights
- Night shift work
- No specific time to fall asleep
- Sleep deficiency
You need to be able to adjust your regime to biorhythms. When you learn this, your well-being and overall health will improve.
Morning exercises
Starting the day right means taking care of a good mood and recharging yourself with positive emotions. Something as simple at first glance as exercise will help awaken a good mood and self-confidence. Gymnastics can be done immediately after waking up, right in bed.
At the same time, the most common yoga exercises are characterized by a slow and calm pace. While the person is still in bed, you need to do the following exercises:
- The legs are extended forward, touching each other. You should begin to stretch your right leg without lifting it from the bed. The stretch should be felt from the bottom of the thigh, and the leg should seem to lengthen by several centimeters. You need to hold it in this position for 60 seconds, after which you can relax. Then you should repeat the exercise with your left leg. Such gymnastics helps strengthen the spine, tone the sympathetic nerves and promotes rejuvenation of the skin of the whole body.
- Sitting on the bed, tilt your head forward and make light circular movements.
- Close your eyes and lightly move your head forward, then back, and repeat this again.
- Stretch your neck and then return it to normal position. Repeat several times.
By doing gymnastics, you can achieve excellent tone and activity throughout the day. And only after this can you get out of bed and do your usual activities, since the body, after waking up, has already switched to an active rhythm of life. Now you know how to wake up correctly in the morning.
Make your bed when you wake up
Since childhood, we are taught to make the bed every morning in order to put the room in order. But a made bed is not only a good habit from the point of view of hygiene and aesthetics, but also an additional motivation not to bask in a warm bed for an extra ten minutes. Firstly, while you cover your pillows with a blanket, your body begins to slowly return to a state of wakefulness. Secondly, a made bed will be less attractive for sleeping, and after getting up the owner will not want to lie back in it.
Make your bed
Developing a habit as a team
When transforming into a “lark”, it is important not to interrupt the chain of days with early awakening. It’s better to get up half an hour earlier for a month than to force yourself to get up one day, and then have a breakdown and feel like a failure. Consistency helps to form a habit; gradually a moment comes when the body is ready to get up before the alarm clock rings. A person no longer needs to rack his brains about how to wake up; he does it without outside help. However, it takes at least three weeks to form a habit, and for some people much longer. It is important to remember this and not give up.
It is easier to achieve success if there is outside support. You shouldn’t tell everyone about your desire to change your life until you get a tangible result, because... the opinions and harsh words of strangers can bring down a positive attitude. However, you can share it with your closest people who can help not only in word, but also in deed.
For example, at first, call in the morning at the agreed time to say “Good morning” or make a cup of delicious coffee. It’s also very motivating when you work on a new habit in conjunction with, for example, a friend who also wants to become a morning person.
The plan described in the article will allow all the night owls to understand how to wake up early and get everything done. Maybe they will even find time to learn new hobbies that will bring not only pleasure, but also income. The only caveat is that no strategy will help a person wake up at dawn if he does not get enough sleep for many days in a row. Therefore, to achieve success in the morning, you need to go to bed on time in the evening.
