Owl people and lark people try to interact with each other, but they don't always succeed because of the life tape at different times. But, as practice shows, "owls" want to learn how to wake up early, and "larks", on the contrary, force themselves to sleep for at least a minute in the morning, and not jump up at 5 o'clock.
How to learn to get up early if the habits of going to bed late and waking up for dinner do not give you rest? Consider some points that will help you deal with your habits and decide what you need to do in order to wake up early and forget about laziness and a bad mood.
4 steps to get up early
Remember, changing your habitual lifestyle – the matter is by no means easy and requires incredible concentration and a willingness to endure some of the discomfort that will accompany you in the first month. We suggest using step-by-step instructions on how to learn to get up early to increase your efficiency.
Read related: "How to start a healthy lifestyle in 30 days"
1. Decide on your life goals
Motivation, desire, life goals – it is essentially the same – set a goal for yourself to wake up early and stay on that path. Naturally, the body will resist changes in habits, productivity will begin to fall, because it will want to sleep, attention will be scattered, and eyes – stick together. This state usually lasts for several days, while the body gets used to it, and the biological clock resets.
Learn: "How to control your body clock"
So, let's see how a common goal in life can help solve the problem of how to learn to get up early:
- Properly set goals – effective motivation. If you want to increase your productivity, wake up in the morning without any problems and enjoy the very morning rise, it is the goal that will be the driving factor that helps you open your eyes and get out of bed.
- Goals determine the next steps. To achieve a certain goal, you need to build a funnel of actions that will lead to the top.
The simplest example of a goal and an action funnel:
Goal: Lose 10 kg in 2 months (exact dates are given).
Action funnel: reduce daily calorie intake to 2000 in 1 day; do one or two sports (morning jog, fitness, yoga, dancing, etc.) – in the gym or outdoors; home workouts: jump rope, hula hoop, fitball; anti-cellulite massage, body wraps.
For the question of how to learn to get up early: set clear goals with a due date and write out a funnel of actions to achieve the goal.
2. Choose your evening ritual and stick to it
Think about how to properly organize your going to bed so that you can wake up easily in the morning. Rituals help to psychologically cope with discomfort when moving to a new rise time. First, plan a time when it will be comfortable to fall asleep. Optimal time to start sleep – 22.00 or 23.00, but not later.
The later you go to sleep, the harder it will be to wake up in the morning. Consider a few tips on what evening rituals can be.
Read also: How to manage your biological clock
Evaluate the past day
Hurry and reduction of time to stay in silence and concentration threatens with missed moments that should be remembered, analyzed, corrected, and drawn conclusions. Look at your day from the outside: what you managed to do and what you didn’t manage to do, what was good and what was bad, what this day taught you.
Planning for the future
The past day has been assessed, you can proceed to planning the next one. Don't leave petty planning for the morning. Wake up in the morning with a clear plan of action for the day. Therefore, in the evening, think over your wardrobe and make-up, hairstyle, breakfast dishes (you should not skip it either), daily affairs have not been canceled either – sort them by relevance.
Limiting the use of smartphones and tablets before bedtime
As you know, the quality of sleep, as well as the process of falling asleep, will be better if you turn off gadgets before bedtime, or rather 2-3 hours before bedtime. The light from a smartphone irritates the nervous system, so the body does not understand whether it is day or still night and it's time to sleep. Choose other methods of calming and relaxing before bed to sleep quickly and sleep soundly. For some – it is a book or a cup of milk (kefir), for others – book, and for the third – yoga.
Read – cleansing the brain and calming the emotional sphere
How else can I leave all the problems or unresolved issues of the day aside and calm down? The book will help you switch your attention and adjust your breathing, clear your brain and curb your emotions. In addition, reading develops thinking and memory, which will be useful in solving the same problems at work.
3. Improve the quality of your sleep
Many people think that after falling asleep, the body rests and receives the necessary healing rest. In fact, not always sleep can heal. Have you noticed that there is a morning when even after 8 hours of sleep you wake up broken and gloomy? It's all about poor sleep quality. So, what affects our sleep:
- Food and drinks – Excessive consumption of food before bedtime burdens digestion. Works stomach and intestines – This means that the whole body works. Drinks also negatively affect the quality of sleep – try not to drink alcohol and coffee 3-4 hours before bedtime if you want to sleep.
- Engagement or lack of sports training also prevents sleep – it's like a double-edged sword: you can't actively engage in sports before going to bed, because you won't be able to fall asleep – optimal time for classes – 2-3 hours before bed. As well as training is indispensable, this is especially true for people leading a sedentary lifestyle. Thus, keep a balance between activities, eating and going to bed.
- Sleep conditions: comfortable pillow, mattress, darkened room. Create comfortable sleeping conditions.
See also: Can I drink coffee every day?
4. Choose your wakeup method
Use one of two effective wake up methods:
Immersion Method – you need to get up immediately after the alarm goes off and keep yourself from the temptation to fall asleep. This method is the most difficult, because after a sharp change in the regimen, the body will get tired faster and more until it gets used to it.
The habituation method – is to slowly get used to the new temporary regimen. Shift your wake up time 10-15 minutes earlier to delay irritation and fatigue. Take breaks between shifts: start with 10 minutes for 2-3 days, then break, fixing the new awakening time. After a break of a few days, start moving the time back 10 minutes earlier again. Thus, reach the desired wake-up time – 5 or 6 am.
To keep yourself from the temptation of morning sleep: put a pleasant melody on your alarm clock, immediately after waking up, start doing something pleasant (go for a run, take a shower, turn on the music).
Recommendations for what to do in the morning for the most effective day:
- meditation;
- sports;
- read;
- creativity;
- make plans for the future (far and near).
It's not always necessary to wake up early, listen to your body when you want to take a little nap on the weekend – don't give it up. A similar departure from the plan is also useful (but only sometimes).
When the distance of getting used to the morning rise has been passed, which after a month of torment and torment turns into a fruitful time for its development – it becomes easy and pleasant from the realization that your habits can be changed for the better. Creative beginnings to you in the morning!
Add a comment