Just four steps will help you wake up effortlessly and feel refreshed all day. To decide what time is best to get up, you need to consider your daily routine and responsibilities (work, school, family, hobbies, travel). For example, it will be tough for you to get up at five in the morning if you work at night or stay up late reading your books.
Once you've decided on the timing, pay attention to the following four points.
1. Goals and attitude towards life.
2. Evening ritual.
3. Sleep quality.
4. Awakening and morning ritual.
They will help you to get up in the morning easily. Let's take a look at each item separately.
Read also: Learn How to Fall Asleep Fast and Deep
1. Goals and attitude to life
It would help if you prepared that you will have to sacrifice a lot first. For a while, you will have to give up parties. Until the body rebuilds, you will become more tired, and your productivity may drop. To deal with this easier, you need to have clear goals.
Why is it so important?
- First, goals motivate us. They help you get out of bed when you want to take another nap.
- Second, goals determine our actions. Each goal must have a certain system of actions by performing to achieve the desired result.
For instance:
- Goal: to lose 5 kilograms by April 1, 2017.
- Action system: Eat less than 2,000 calories per day (do not eat sweets and fast food) and exercise: cardio twice a week (jogging or swimming), weightlifting twice a week, and yoga for stretching.
Define three main goals for yourself for the next year, and for each, outline a system of actions.
2. Evening ritual
To wake up in the morning easily and comfortably, you need to prepare in advance in the evening. Here are some tips.
Do not use electronic devices before bed.
The light from the screens of smartphones, tablets, and computers is bad for the quality of sleep and the speed of falling asleep. Therefore, 1–2 hours before going to bed, turn off all devices.
Prepare in advance for tomorrow.
Define plans for the next day, even in the evening, to not waste time and energy on this in the morning. Decide what to do, what to wear, what to cook.
Rate the past day
Time flies by, and if you don't stop and think about the most important things, you can miss a lot. Therefore, in the evening, evaluate what you have done in the day, for which you are grateful, what made you happy.
Read
Now everyone has such a busy schedule that it is tough to find time for reading. But if you turn off all electronic devices a couple of hours before bedtime, you probably have at least 30 minutes for a good book.
3. Sleep quality
We usually don’t think about what affects our sleep quality and how we can improve it. But you should always remember the following factors.
- Beverages. Avoid drinking coffee and alcohol at least six hours before bed, or you are unlikely to get a good night's sleep. Better to drink green tea or water.
- Food. Do not gorge on before bed. This puts a strain on the digestive system and affects sleep quality—snacks on something light, like nuts or a glass of milk.
- Sports activities. Avoid exercising at least three hours before bed, or it will be difficult for you to fall asleep. Better to reschedule your workout in the morning.
- Suitable conditions. Buy a quality mattress and pillows. It is advisable to sleep in darkness and silence and keep the temperature not too high.
- Mode. Go to bed at the same time. Of course, it won't be easy at first. While the body is working in the old rhythm, it is better to go to bed when tired. In a few days, you will enter a new mode.
- Time to sleep. Find your ideal time to sleep and wake up. Several sleep cycles are replaced during the night, consisting of alternating phases of REM and slow sleep. A complete cycle takes about 90 minutes (1.5 hours). To be awake, you need to wake up when the cycle is complete - after an hour and a half, three, four and a half, six, and so on. Of course, you will not immediately determine the right sleep time for yourself to the nearest minute, but you will definitely find the best option.
4. Awakening and morning ritual
There are two approaches to help you get up earlier. Choose the one that suits you best.
- Immersion method. You get up immediately at the scheduled time and try to maintain the new regime. This approach is more difficult because you will get more tired of such a sudden change. In this case, you can take a nap for 20-30 minutes during the day.
- The method of gradual addiction. This approach is more effective because you gradually change your wake-up times. It is best to slide it for 10-15 minutes for 1-3 days until you get used to it, then slide it back again. For example, if you usually get up at eight, don't try to get up right away at six in the morning. First, set your alarm for 7:45. Get up at this time for a few days, and then change the alarm to 7:30. Yes, this approach will take longer, but it will be easier for the body to adapt.
When you have decided on an approach that is comfortable for you, try to also adhere to the following guidelines.
- Don't put on an alarm ringtone that annoys you. Find a song with a slow intro that makes you feel good (of course, this song can start to make you angry over time). For the first few weeks, don't leave your alarm clock next to your bed. Then you have to get up and turn it off.
- Report to someone. Surely someone you know gets up early. Try asking them to support you. Agree that you will call or text them 10-15 minutes after waking up.
- Turn duty into a game. Hang your calendar in a prominent place and mark the days you got up early with a cross. In a few days, you will have a chain of such crosses before your eyes, which will only grow over time, and you will not want to interrupt it. This trick will help keep you motivated.
- Do something immediately after waking up. This will wake you up from sleepiness. Even simple actions like drinking a glass of water, washing your face, and making your bed will work. Open a window and ventilate the room. Do not read the news, go to social networks, or check your email. You will have time to do this later and devote the morning only to yourself.
- Do something nice in the morning. Make your favorite coffee, sit with a book, or have a quiet breakfast.
What else needs to be done in the morning
Of course, this is individual, but here are some suggestions
- Consider your goals and measure progress.
- Go in for sports.
- Meditate.
- Read on.
- Get creative.
- Spend time with loved ones.
Sometimes you may not wake up early, but don't be discouraged by it. Be glad to have slept a little longer, and then go about your usual activities. And the next day, put in more effort.
Frequently asked Questions
What about the weekend?
It all depends on you. But when you are just trying to instill in yourself the habit of getting up earlier, it is better not to get out of the new routine on weekends. When you are certain of your abilities, you can also pamper yourself by getting some sleep.
How many days in a row can I get up later?
When you are just beginning to accustom yourself to a new routine, do not skip more than 1-2 days; otherwise, you will be tough to return to early waking up. If you have been getting up early for more than a month, it will not be scary to miss 2-3 days.
Also read: How to Stop Being Shy: 10 Effective Tips
How to be on travel?
Don't be too hard on yourself. Try to stick to the regimen. If you can't, do your thing as planned.
What if my friends call me at a party?
Perfectly. Have fun, and don't try to wake up at the same time as usual. Get some sleep, and tomorrow return to your routine.
Adapted and translated by The Cop Cart Staff
Sources: Life hacker
