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 learn to get up early

 learn to get up early and why it helps to become more successful

Without a doubt, the habit of waking up early has a huge impact on life, as it allows you to focus on important things. It is in the morning that you have time for yourself and for serious matters, because no one will bother you at 6:00. Next, you'll learn how to stop turning off the alarm and wake up when everyone else is sleeping.

Material content

How to learn to get up early: a guide through all the stages

Thinking and Goals

Evening routine

Rise and morning routine

Morning activity

Unusual tips to help you wake up early

What do you know if you wake up at 4:30 for 21 days

How to learn to get up early: a guide through all the stages

The importance of early awakening has been recognized by many successful people, such as:

• Indra Noui, CEO of PepsiCo - 4:30.

• Richard Branson, founder and chairman of the Virgin Group - 5:45.

• Tim Cook, Apple CEO - 4:30.

• Howard Schulz, CEO of Starbucks - until 5:00.

• Jack Dorsey, co-founder of Twitter - 5:30.

Getting up at 5 or 6 in the morning is extremely difficult if you work as a doctor on the night shift or if you are a student who often has to disappear at parties. But in most other cases, you can change your lifestyle. As you know, early awakening has nothing to do with an alarm clock, but it is related to the following elements, which we will examine in more detail in this paragraph.

Thinking and Goals

People are trying to find any possible reason for sleep. Especially in the first few days of habit. The most important thing you need to know is that you will have to sacrifice a lot, especially in the first month. And you must be prepared for this. You will experience a drop in energy, and your performance will suffer, at least in the beginning. And you will need to say goodbye to the idea that you are not a morning person - this is just a myth.

You must put yourself first. And you do this by setting goals. There are two reasons why goals are important. They motivate you and give you momentum when you want to give up. Goals dictate our activities. Each of your goals has a set of actions that must be completed in order to achieve your goal. Take a look at this example.

Purpose: I want to get rid of 5 extra pounds in two months.

Actions: eating less than 2000 healthy calories per day (without sweets, snacks and junk food) + physical activity: cardio 2 times a week (swimming or running) + weight lifting 2 times a week + yoga.

Set three main goals for next year and write down how you will achieve them.

Evening routine

To wake up early, you need to tune in to success in the evening. And there are several ways to do this.

Stop using gadgets before bedtime

Exposure to too much blue light (from your smartphone, tablet, or computer) before bed affects your sleep quality. That is why, 1-2 hours before you go to bed, turn off all appliances.

Get ready for the next day.

Instead of making decisions on important issues in the morning and losing your precious willpower and ability to make decisions, decide this in the evening. Here are three things you should think about:

• What are your top priorities for tomorrow?

• What clothes will you wear tomorrow?

• What will you eat tomorrow?

Time passes quickly, and if you do not stop and reflect on things that are important to you, you will miss many of them. That's why always ask yourself what worked today? What progress have you made? What are you thankful for? What made you happy? And then imagine your perfect morning. This will allow you to stay motivated.

Read

With busy schedules it’s hard to find enough time to read, but when you eliminate gadgets, you can easily find 30 minutes to read. Whether for personal or professional growth.

Sleep quality

Most of us do not know what affects our sleep and what we can do to make it better. To maximize the quality of your sleep, you should keep in mind the following:

Give up bad habits

At least six hours before you fall asleep, you should stop drinking coffee and alcohol because it will ruin your sleep. Give preference to green tea and water.

Avoid eating large portions of food.

Food aggravates the digestive system and reduces the quality of sleep. Instead, have a snack or a glass of milk. Sometimes you can afford a small slice of pizza, but not on an ongoing basis.

Drink one glass of water

Since you are going to sleep 6–8 hours, your body will need a lot of fluids. That is why you should drink at least one glass of water. Also do not forget about the liquid after waking up.

Avoid bedtime exercises

Classes less than 3 hours before bedtime may prevent you from falling asleep. Therefore, train after work or early in the morning. But you can do some soothing asanas.

Go to bed at one time

Going to bed at the same time at first will not be easy, because your body will work in the old rhythm, but over time you will get used to it. After a few days, you will begin to feel tired by the end of the day, and then you can go to bed on time.

Optimize Your Sleep

By “sleep optimization” we mean that you have to find the perfect time when you should go to bed and find the perfect time when you need to get up to maximize energy and health.

While you sleep, you go through cycles of sleep states. The first state in the sleep cycle is light sleep, followed by deep sleep and a state of sleep called REM sleep. A full sleep cycle lasts about 90 minutes (1.5 hours) and is repeated several times every night. It looks something like this: 1.5 hours> 3 hours> 4.5 hours> 6 hours and so on.

Rise and morning routine

At the moment, we have considered almost everything that is indirectly related to early awakening. Now you have to decide which of these two strategies you want to try:

Immersion Method

In this case, you instantly approach the desired result and immediately try to wake up at the right time. This strategy is possible, but you must remember that sudden changes will greatly affect your energy.

"Gradual" method

The most effective method of changing the time you wake up is to do it gradually - 10-15 minutes earlier for 1-3 days, until you feel that you are used to it. If you get up at 8 a.m., do not try to wake up at 6 a.m. Try it first at 7:45. Then go to 7:30.

It will take some time, but the impact on your energy will be minimal, plus you are unlikely to abandon this idea. Remember one thing: if you change your time zone frequently, it may be more difficult for you.

Once you decide which one is right for you, there are a few things to keep in mind.

Choose the right ringtone for your alarm

Your day should not begin with a melody that scares or annoys you; it exceeds the whole point of this habit. You should find a song with a slow transition that evokes a positive mood (note: it may happen that you don’t like the melody). For the first couple of weeks, set the alarm away from the bed.

Do something active

You need something that will wake you from sleep mode. Drink a glass of water first. Then wash your face and brush your teeth. Make a bed. Open the window and turn on the light: a little fresh air will benefit you).

Morning activity

What you will do in the morning depends on your goals and the actions that you must follow to achieve them. But the main rule: no matter what you do, focus on one hour of time for each time. Also do not forget about the breaks. Here's what you can do in the morning:

• goal setting and assessment;

• physical activity (training, running, swimming, yoga);

• meditation;

• reading (or viewing courses);

• Project work;

• hanging out with loved ones;

• cooking food.

Unusual tips to help you wake up early

If you are an owl and tried to wake up early, you know that this is one of the most difficult habits. Next you will learn how to deal with it.

• Do not jump out of bed immediately

The usual tip with an alarm is to keep it away and jump out of bed immediately when it works. This approach works well in the army, but what if you do not want to have such a busy schedule in your daily life? What if you want to enjoy the morning and spend some time in bed before you run to work?

If you want to create a long-term habit, then it must be positive. Therefore, set two alarms: one near the bed and the other a little further. This way you can give your body some time to wake up gently.

• Start your day with joy

Getting out of bed is much easier if you have what you look forward to. That which gives you joy and excites you. This may be a morning walk in the park, walking a dog or a cup of coffee.

Everyone has different things, but whatever it is, make sure that at least one event is held every morning that improves your mood. This will indirectly make you more productive for the rest of the day.

• Have a good reason for why?

Be extremely clear on what you want from extra morning time. Do you want to use it to work more? Or, to improve your fitness and health? To spend time with friends and loved ones? To devote more time to study and reading?

If you haven’t come up with a good way to spend the morning, it will automatically be allocated for sleeping. Planning is also very important. Before you even get up early, come up with a great plan on how you plan to use this extra morning time.

• Create an early weekend schedule

Since most of us use morning for work and productivity, we do not know what to do on a day off. So plan your leisure in the same way. Sign up for courses or enjoy your favorite hobby. Use the weekend morning for something you never had time for.

• Plan your morning as detailed as possible

The more specific you will do the morning routine, the better. We are now talking about really small details. Do you get dressed before going to the bathroom? Have breakfast or brush your teeth first? Do you take a shower in the morning or evening?

The better your routine is defined, the more effective it will be. Since you do the same thing every day, you will find many ways to optimize this.

• Watch after rising

Many manage to get out of bed early, but after an hour they still feel tired and go to bed again. It is difficult to change the time of awakening a few hours earlier. While your body will become accustomed to a new time, you will feel sleepy in the first few hours, and returning to sleep will be seductive. Especially if you are still at home.

Even coffee does not help in this case. So go out as soon as possible. Feeling the cool air on your skin, you will no longer want to sleep. This is also a great opportunity to do some exercises, which is one of the best ways to start your day.

• Get a pet

There is no better responsibility than a hungry cat in the morning. If you get a cat and show her that at 6 in the morning is breakfast time, she will make sure that you wake up at 5:55 every morning. With no exceptions. The disadvantage of this approach is that she can also decide that she wants to play a little late at night, but this is a completely different issue.

• Use sleep cycles

Have you had one of those days when you wake up early but don’t feel sleepy or unsteady? You can easily fall asleep, but you can also get up and start your day. Feeling great, right? Of course, you also know about other days: your mind is in a fog, and your body feels like a bus has crossed it.

The difference between the two cases is sleep cycles. Find out what time you sleep. If you can’t wake up at 7 a.m., set the alarm at 7:30 a.m. Keep experimenting to find your “time." Once you find it, you can begin to gradually move the alarm 10-15 minutes earlier and shift sleep cycles until you reach the target wake-up time.

This approach only works if you have a constant sleep time. If you change your sleep time by 1-2 hours every day, the sleep cycles will also change, and you will not be able to find such stability in the morning.

• Realistic expectations

To adapt to the new schedule, your body needs only 4-5 days. If you are used to watching Netflix before 2 a.m. and trying to set your sleep time to 10 p.m., this will be a big problem. In this case, you must change the additional habit of watching TV late. It takes extra time and discipline.

It is difficult to become an early bird because it is not just one habit, but a combination of many tiny ones. This allows you to gradually improve the quality of your life.

What do you know if you wake up at 4:30 for 21 days

• If you want to change something in your life, it is always better if you have support along the way

It is this support that will keep you on track when you are about to give up. Share this solution with your loved ones. So you definitely can’t give up, because you will know that your relatives believe in you. Perhaps you will inspire someone you know to wake up early with you.

• People like to watch unusual things.

If someone wakes up so early, this is definitely not a normal thing. Many people will be worried about this and will want to follow you on social networks. With some acquaintances and subscribers, you may start a dialogue that will make you think about many things. It can also positively affect your outcome.

• People do not wake up earlier because they think they need less sleep.

No matter how amazing it sounds - when you start to wake up earlier, you will sleep more. To get out of bed at 4:30 you will need to go to bed before 22:00. Thus, you will get about 6-7 hours of healthy sleep. Some people who wake up by 10:00 go to bed only in the morning, thereby worsening the quality of sleep.

• Remove obstacles in your path

People always say that it is impossible to do something like this for them. Yes, there are several situations that can complicate the situation. Society as a whole is lazy, and many people go with the flow.

Think about everything that confuses you and prevents you from reaching your goal. This applies to quitting smoking, going to the gym, or eating more fruits and vegetables. Getting rid of obstacles makes it easier to reach your ultimate goal.

• Forget about setting an alarm

If you want to wake up at a specific time, do it and don't put it off for 10 minutes. One simple reason will seriously affect your day - studies show that you will feel even more tired after 10 minutes of sleep, which will significantly affect the quality of your day.

• More working hours

With this climb, you will win 2 additional working hours. In the morning you will be much more productive than after 18:00. You can do important things without haste and in complete silence. Over time, you will become more in time and will be able to forget about the implementation of projects 5 minutes before their delivery.

• Zero mailbox

Usually during this time you can safely reply to emails and messages. Having a “zero mailbox” at 6:30 in the morning is wonderful, but the best thing is the lack of an instant response to letters. Especially on Facebook, because this is something that can ruin your productivity, since you can spend all day talking with people. And if you think twice, you will see that most people do not need an urgent answer, and nothing bad will happen if you answer a little later.

• More time at the gym

Early lifts allow you to pay more attention to sports. You can do this in the morning or after you have completed all work tasks. This method helps those people who believe that they do not have time to visit the gym.

• A new look at the world

Waking up so early, you can see around yourself the details that you have never seen before. Go jogging in the park or just enjoy the new day.

• The presence of willpower

Unless you have willpower, no one can make you wake up early. Only with an internal rod you can not break. Before you start waking up at 4:30, try to find your strengths and tap into them.

Now you know how to learn to get up early and change your life for the better.