Have you ever woken up early in the morning and had an extremely productive day? If yes, you probably thought about doing it more. However, not all days feel the same, and it isn’t easy to wake up early every time. There is a group of people, known as early risers, who enjoy mornings alone since they wake up 2-3 hours earlier than anyone else. You may also probably know that millionaires and successful people prefer early mornings since they can complete lots of tasks, go to the gym and have breakfast even before their family wakes up.
There are many reasons for waking up er;y, but one and probably the key one is the ability to achieve super productivity and have more time for yourself. Early mornings allow you to complete every task on your do list with no hassle. Early risers tend to be happier, more proactive, and more productive than people who sleep for more hours. The key to becoming an early riser lies in several steps and following consistency. Let’s explore the steps below:
What if I am a Night Owl?
In contrast to early risers, night owls can find it much harder or almost impossible to wake up early. Not everyone knows that circadian rhythm is responsible for the time when we fall asleep and when we wake up. Circadian rhythm is also known as inner clocks, which are in charge of our sleep patterns.
While night owls are usually more creative and intelligent, they also may have poor eating habits and low moods. And, as might be expected, they tend to have poorer and less sleep.
Sleep experts found out that both genetics and lifestyle play a role in our circadian rhythms. Our society is made up of night owls, early risers and someone in between. So, is it possible for night owls to become early risers without damaging their circadian rhymes? The short answer is yes!
Best Ways to Start Waking Up Early
Adjust Your Wake Time
The key step in becoming an early riser is to wake up early. However, it will be challenging for those who prefer to sleep in for longer. That is why you need to make the process as smooth as possible for your organism.
Sleep experts recommend starting by choosing a time and setting your alarm. Put your phone away, so you won’t be able to delay the alarm (as you will probably do it). Start by setting the alarm 20-30 minutes earlier than you usually wake up and gradually move your way to the time you want to wake up. It is also vital to follow this schedule regularly, even on the weekend, until your new sleeping routine is established.
Plan Your Next Day
Since you will probably want to stop waking up early halfway to success, you will need the motivation to move further. For instance, you can create a list of delicious breakfasts that you want to try and wait for it every morning. Maybe you will have some exciting event tomorrow. Regardless of what you can plan for the next day, the key point is to have something pleasant planned for the morning to motivate you to wake up early.
Get More Light
When the alarm rings, get some light. Scientists found out that getting natural light as soon as you wake up speeds up the process and allows you to quickly refresh after sleep. Even though it won’t be pleasant, natural light will reduce the chances for you to fall asleep again after the alarm.
Our circadian rhythm also depends on the light. When it is dark, our brain releases sleep-inducing hormones known as melatonin. And when it is time to wake up, and you get light, our body understands that you need to be awakened.
Improve Sleep Quality
Since you’ll be rising earlier, you will need to make sure you get enough sleep. In fact, enough sleep means quality sleep and going to bed earlier. If you can, it is best to move your time to fall asleep by an hour or more.
Use a nap app to promote relaxation before sleep since it will be a challenge for your organism to adjust to the new sleeping regimen. You can also try a mesmerize app, which offers a new dimension of meditation that allows you to use your visual senses in unique ways to create a meditation practice that works for you.
We also recommend you turn off the light as soon as you get home and use candles, as it will help your body to learn that it is time to go to bed soon. Use aromatherapy and breathing exercises as effective ways to get a quality night’s rest.
Our organism loves schedules. This means you have to ensure your meals are approximately at the same time. It is especially vital to keep consistency with breakfast and dinner. We recommend you eat breakfast as soon as you wake up. Do not eat a heavy dinner before sleep; it is best to have a meal 2-3 hours before sleep. Being regular in eating also helps establish a healthy circadian rhythm.
Exercising helps us to feel better and improve our health. And if you want to boost energy, you need to start your day by doing some exercises. Since you will have enough time before work, you can go to the gym, swim, do some yoga or do any other activity you prefer.
Getting exercise releases adrenaline and our happy hormones, which reduce stress, give energy boosts (even better than coffee), improve concentration, and focus and make you fully awake. In addition, experts recommend exercising outside since you will combine fresh air, natural light and exercises while also helping increase melatonin levels at night.