Many people believe they can do more by staying up late and waking up close to 9 or 10 am. While this schedule works for some, it can wreck the circadian rhythm for many people. That’s why everyone should consider training themselves to wake up early.
Creating a new sleep and waking schedule can take up to one or two months. While this is a considerable amount of time, it conditions your body to wake up without alarm clocks. There are several perks to starting your days early and strategies for achieving this goal.
Benefits of Waking Up Early
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1. Improved productivity
Waking up early leaves more room for planning the day and action. This leads to more productivity throughout the day. Students may use the extra hour to better research essay topics or explore “write an essay for me” platforms. People working full-time jobs benefit from this by planning their day and checking for anything they missed yesterday.
2. Boosted creativity
Early risers also benefit from increased creativity. Their minds are most vivid shortly after waking up as there’s a more free association between thoughts. People also come across good solutions and ideas in their sleep and remember them after rising. But, to capitalize on this, one should start working first thing in the morning.
3. Less stress
Being an early bird makes it easier to prepare for the coming day. Instead of frantically running through errands, you can calmly approach each task. It also gives individuals the time to engage in stress-reducing activities, such as yoga and workouts. Combining these factors makes everyone less stressed.
4. More energy
Early risers have a higher chance of awakening well-rested as they go through all stages of sleep cycles. This leaves them with more energy to tackle daily activities than their night owl counterparts. Additionally, it improves their physical and mental state.
Best Practices for Early Risers
1. Create a good nighttime routine
Waking up early is impossible if you spend half the night working or gaming. A good nighttime routine is vital to properly relax and prepare for sleep. One of the most crucial things is to stop thinking about responsibilities. Instead, take a warm shower or read your favorite book. Some of the other things that can better prepare you for sleep include:
- Reducing the amount of blue light exposure
- Turning off all smart devices an hour before bed
- Eating a light dinner that’s nutritious enough so you don’t wake up hungry
Lastly, one should avoid the temptation of letting themselves sleep in. If you break the sleep and waking cycle early on, it will take more time to adjust to it. The same goes for the pre-bed routine, which has to stay consistent.
2. Find a source of motivation
One needs to firmly establish why one wants to wake up early and dedicate the early hours to this activity. Everybody has their reasons. Some wish to lose weight through more exercise. Others want to carve out more time for yoga or tend to their small garden. Whatever your reason, it should be embedded in the daily routine.
There are several things you may do to increase the likelihood of following this plan through. For example, by rolling out the yoga mat the night before. Or by hanging gardening or gym clothes on a chair opposite your bed. Whatever they are, these items should be there when you wake up.
This principle will keep your mind focused and motivated during the transition to earlier waking hours. You’ll be more likely to follow through with the decision and stick to it. It gives your new schedule additional solidity and purpose.
3. Take things slowly
It’s important to gradually condition the body to earlier waking hours. People who have a habit of waking up at 8 AM shouldn’t set their alarm clocks at 7 AM immediately. Instead, they must adjust the alarm to ring 15 minutes earlier. Once the body adapts to a new schedule, this process can be repeated until you fall asleep at the right time.
This method lets the circadian cycle rearrange itself better. It also makes you more likely to feel more rested and less resentful of waking up earlier. To keep yourself from hitting the snooze button, keep the alarm clock at some distance from the bed. Ideally, it should be placed on a surface at the far side of the room. A couple of steps can make you awake faster.
4. Leave the bedroom ASAP
The brain makes people automatically sleepy when they’re in the bedroom. So, leaving it shortly after waking up can bolster your energy, making you less likely to fall asleep again. Night owls should restrain themselves from this temptation and do everything to stay awake. Those working from a small home office should place their station outside the bedroom.
If your living conditions don’t allow this, try creating a work zone inside the room. For example, some people put a work desk under the bed. Or, divide a room into work and leisure areas as many students do. In all cases, your body should get a clear signal that it’s time to rise and shine.
5. Go easy on yourself
Another important aspect of training for early mornings is creating a reward system. For example, one may treat themselves to their favorite breakfast, a brand of tea, or a healthy snack. These rewards don’t have to be grand, but there should always be something small to present yourself with.
Remember that it’s not always possible to wake up every day at the same time. Sometimes people fall sick or are too exhausted from working all night long. If this happens, give yourself some leniency. Waking up a little later is fine if you feel rejuvenated, just don’t overindulge in this practice.
Being an early bird means not staying up late and managing your schedule more. But the rewards outweigh any additional Halo or Call of Duty sessions. Plus, you’ll always do more while others are only waking up.