How to become an early riser?
You want to be an early riser, but do not know how? Read on to find out ..
- Sleep earlyCommon sense. Yes, sleep early. Remember, the title of this post is “how to rise early”, not “how to sleep less”. To sleep the same number of hours that you are sleeping now, but still wake early, you will have to sleep early. No other way. Do not even think about reducing your sleeping hours. Everyone needs different amount of sleep. While toddlers and babies need 12-15 hours of sleep, teenagers need at least 9 hours, and adults can do with anywhere from 7-8 hours of sleep. Older people, with slower metabolisms, can do with even lesser sleep. Even among the same age group, some people sleep less, some more. There is no absolute number that you need to meet. Our bodies and minds all have different resting needs. If you try to starve your body of rest, it will be costly down the road — for your health, mind, and emotions. Listen to your body and plan your sleep and make time for it.
Now that you are really excited to start your early morning routine, do not expect to wake at 5 a.m. tomorrow, if you are a 9 a.m. person. Start slow. Each day (or week), wake 10-15 minutes earlier than your usual time. (sleep 10-15 minutes earlier too! Yes, I want to tattoo that on your brain). Very soon, in 2 weeks (or 2 months), you will be waking at 5 a.m. Not bad, for starting slow.
Do not snooze
Do not use the snooze button. No matter what. If you live by yourself, keep your alarm clock inside a locked suitcase, right next to you and keep the key in the furthest, most inaccessible place in your home. Make it harder to hit the snooze button.
Decide on a morning routine
Earlier I listed all the important things you could do when you get up. Assign a block of time to each of the important pieces and fix (as in written in stone) routine around each of those. Everyday you wake up, just do the first thing you are supposed to do at that time. Later in this article, we will give some examples of morning routines. Having a “purpose” to your morning will make sure you have to wake up.
If you are well rested, only then you will be be able to keep your promise. How do you sleep well? Keep the bedroom a bedroom. No electronics and computers permitted in the bedroom. Kindle, the one with the electronic ink, permitted. No snorers. If your partner snores, either use ear-plugs or get them to fix the snoring. No lights. Get the right kind of black-out curtains, and use only night lights if you need some light. No kids. Give them their own rooms to sleep in. No escaping this till they start sleeping independently. If yours still do not, then you have my full sympathy. Been there, done that. There’s light at the end of the tunnel. Comfortable Climate. Set the temperature, air, and humidity levels that you are most comfortable with. Comfortable mattress. Get the one that suits you, not the cheapest or the most expensive one. Do not skimp, invest wisely and you will reap the benefits for years to come.
If you read yourself to sleep, you will likely sleep a sound sleep, unless you are reading about scary zombies that might give you nightmares. Really, read yourself to sleep. Fiction, non-fiction, self-help, scientific, news. Whatever interests you.
Fix a sleep-time routine
Just like your early morning routine, hack your sleep routine. Do what you would like to do for a worry-free sleep. Brush your teeth, tidy-up the house after the kids are in their beds, cleanse, moisturize. Yes, do anything and everything that you will do consistently to tell your brain its time to sleep.
Do not work-out in the evening
Exercise energizes your body. You will have trouble sleeping well, or will wake up in the middle of the night if you have been exercising in the evening. Moreover, you will also end up eating a heavier than necessary dinner if you did workout later in the day.
No caffeine 5 hours before sleeptime
The sensation of sleepiness mostly comes from a brain chemical known as Adenosine. Caffeine blocks the effects of Adenosine on your brain. While the impact varies by person, the key effect is that caffeine makes you lose sleep or degrades sleep quality. Do not drink any caffeinated beverages at least 5 hours before sleep time.
No Vitamin D and B-complex at night
Vitamin D and B-complex especially should be taken in the morning. Vitamin D for the obvious reason that your body naturally associates it with the sun. B-complex, because it energizes you. Same goes for caffeine.
What is your opinion?
I have gathered most proven strategies for waking early. For me, the most effective one has been sleeping early. What has worked for you? Let me and others know through the comments system