You've probably heard a lot of stories about how people relate to their success. But how do we get up early? How to make waking up early a habit? In this article, you will learn from BingMag to change your lifestyle forever with 10 simple steps.
Those who have found the way to dawn are more successful, more active and happier in their lives and can Control stress better. In fact, waking up can be one of the most important success factors in people's work and life. But while many people try to maintain this habit, others find it very difficult and unattainable.
It is natural that making any change in life, even a small one, may seem a little difficult at first. Reach. But if we know how much this change will affect the quality of life, then we have to reconsider and endure hardships. Isn't that so?
Before we get to the ways of dawn, we must first know what are the advantages and disadvantages of this work. So stay tuned to see if dawn is worth becoming a daily habit.
Benefits of dawn
No need to rush
When you wake up early in the morning, you have enough time to do all your work, you will not be stressed and you can control everything easily.>
The quality of your sleep increases
People wake up earlier in the night. This will allow them to have a more regular sleep-wake cycle and increase their sleep quality.
Your energy and ability will increase
Do not forget the calm of the morning
The peace you will have early in the morning cannot be found at other times of the day. Especially if you live with others or have children. Awakening allows you to relax for a few hours.
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Disadvantages of Awakening
Feeling tired during the day
If you wake up early in the morning, it is not at all unlikely that you will feel tired during the day./p>
Solution: You can easily solve this problem with short afternoon breaks.
Socializing with friends, family parties and your hobbies You lose
You have to give up some of the things you used to do to get up early. If your friends invite you to dinner, you will have to say goodbye to them sooner and get ready for bed.
Solution: There are always good alternatives to nightlife. With a little flexibility, you can push your party and schedule hours a little further. Rest assured that others will appreciate your efforts to lead a better lifestyle.
In the end, it is up to you to decide whether to pay attention to the pros and cons of dawn. Of course, it is still a little early to decide. Here's how you can change day by day with 10 simple exercises.
1. Go to bed earlier
You may have decided many times to get up early in the morning and Get energy into your daily tasks; Many times you set your clock for 6 in the morning, but you wake up a few hours later. Maybe you have been on schedule for a few days and now you feel tired, you no longer have the longing for the first few days, and you find yourself saying things like, "I'm not a morning person at all!" "If I wake up early in the morning, I get very tired during the day," you explain.
But why does waking up seem like the hardest thing in the world?
Let's face it Let's root together:
Do you usually sleep after midnight? So you can not expect to wake up easily because bedtime has a direct effect on waking up. Most people who decide to wake up early in the morning feel tired at first because they have not slept enough.
But if you have really decided to have dawn as a new habit in your life, the first thing to do All you have to do is go to bed earlier. When you get enough sleep, it will be much easier for you to wake up. Adjust your sleep time so that you can get enough 8 hours of sleep and take responsibility for achieving this plan.
2. Go slowly
Do you usually wake up at 10 am and now decide to start your day at 7 am? If you want to wake up a few hours earlier than usual, you probably can not easily accept this change! Big changes did not happen overnight; So you have to be rational and think of a better solution.
Imagine someone who is used to drinking coffee daily. Not only mentally, but also physically, he is accustomed to receiving a certain amount of caffeine and sugar every day. So it will be a little difficult to break this habit.
Some people may be able to break their previous habits very soon; If you are in this category, it will be easy for you to change the waking time. But it usually takes longer to break old habits.
But what is the solution to turning waking up into a new one?
Just be a little more flexible in your planning. Instead of expecting to wake up a few hours earlier, wake up just 15 to 30 minutes earlier than usual. If you can wake up half an hour earlier each week than the week before, at the end of the month you will be a dawn person.
You may feel that a month is a long time to accomplish your goal, but in reality, it is You will get used to this new habit sooner and easier than most people.
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3. Take the negative effect of light on the quality of your sleep seriously
Light is one of the most important factors Affects sleep quality. As you know, our body has evolved to prepare for sleep at night and to wake up in the light of day. "Circadian rhythm" or circadian rhythm can affect your performance in various daily activities, so it is very important that the order of this natural cycle of the body is not disturbed.
If the nights with You fall asleep to the light of a bedside lamp or even a small amount of light entering the room from the street. P>
Melatonin is a natural hormone that manages and regulates the sleep cycle. Sleeping in the dark allows the body to produce more of the hormone melatonin. The secretion of this hormone is maximized at night and minimized near noon; So having light in your bedroom suppresses melatonin secretion.
Research shows that using cell phones, tablets and laptops, watching TV and being exposed to their light before bed can fool your brain. will be. In this case, the brain thinks that it is not yet a good time to sleep. As a result, your body produces less melatonin.
So to be able to sleep better at night and stay up early, turn off the TV at least an hour before bed, do not use the phone, turn off the lights And prepare the environment for a restful, quality sleep.
A practical tip for waking up
As mentioned above, Exposure to natural or artificial light makes the brain think it is time to wake up. So you can use the same tip to get up early and wake up early in the morning. Looking at a monitor or phone light when you wake up can help you stay awake.
Many celebrities are up early and check their emails and messages before the start of the day, so it's not bad Try the method as well.
4. Build a strong motivation for yourself
Have you ever woken up early in the morning but fell asleep again because you had no reason to stay awake? In other words, have you ever preferred sleeping to waking up because you have no better job than sleeping?
You need to have a strong motivation to go to bed early and wake up early. To get started, grab a pen and paper and list the three things you want to do the next morning or write them down on your cell phone.
Mention that you want those things done. If you want to have a more effective list, then add the consequences of waking up late and delaying programs.
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5. Manage your bedtime activities
There is a big difference between "sleeping" and "sleeping well"! The better your sleep, the easier it will be to wake up in the morning and have more energy throughout the day. It breaks down in a week and reduces the production of the hormone melatonin in the body. Eating heavy foods has a similar effect, as the process of digesting heavy foods makes it difficult for you to sleep well.
If you plan to get up early but have poor eating habits, you need to better manage your meal time. It is generally recommended that you do not eat at least 2 hours before bedtime.
6. Be active
People who are accustomed to waking up, usually after waking up They become a little softer. Getting active after waking up helps you to get rid of drowsiness completely.
Get out of bed for the first step. Do you think it is difficult to get out of bed? So tune the clock and place it a few meters away from your bed so that you have to get up to turn off the alarm. Pause for a moment and do some stretching exercises before you subconsciously return to bed. You can try 10 swimming moves or 10 butterfly jumps. Consider that every exercise you do brings you one step closer to getting up early and reaching your goal.
Decide for yourself what you like most about yourself. Whether walking on the street, exercising in the club or simple exercises at home, it is better to include exercise in your plan for waking up.
7. Reward yourself
Morning practice is hard on its own, but if you wake up late all your life and now decide to change the habit, your job will be a little harder. But do not despair; Choosing an attractive prize that you like works wonders.
You do not need to consider a large or expensive prize; From buying a bouquet of flowers or watching the sunrise to watching your favorite movie with delicious food, all you need is motivation to wake up early.
Everyone needs a compelling reason to get up early. So motivate yourself by setting a reward. Rest assured that on the way to the award, waking up as a good habit will be part of your routine.
8. Consider a good time to eat breakfast
It is recommended that two hours After waking up, eat breakfast. But if you can't stand two hours because of illness, blood sugar problems, or any other reason, take at least an hour between waking up and eating breakfast.
But why is this helpful? Putting aside strange eating habits and having a regular schedule for the most important meal maintains normal levels of cortisol in the body and controls stress and blood sugar.
In addition, eating breakfast At regular intervals, it promotes a healthier eating habit, prevents overeating during the day, and thus makes it easier to sleep at night.
9. Get to bed early
If you go to bed at 3 in the morning, then don't expect to get up early! This point is very clear; The sooner you get ready for bed, the sooner you wake up in the morning.
Of course, there is no set rule that you have to go to bed, for example, at 10 o'clock at night and wake up at 6 in the morning. You need to see when it's best for you. You should not wake up early at any cost. If you sleep in the middle of the night, you should not force yourself to wake up after 3 or 4 hours of sleep.
Do not shorten your sleep by any means. This may be fun at first, but it will have a detrimental effect on the quality of your daily activities. So instead, make the sleeping process more enjoyable so that you can at least find a more balanced bedtime. You can take a warm bath, meditate or have a romantic conversation with your partner to create a relaxing feeling of sleep.
10. Imagine your future
One of the main reasons people are interested in waking up at dawn is their physical and mental health and increased energy for daily activities. So constantly remind yourself how useful it is for you to wake up early. After waking up, think of things you can do right away; Imagine for a second you were transposed into the karmic driven world of Earl. At the end of the day. You will wake up.
Do you really wake up with these 10 steps?
If you have decided to wake up early, take seriously what you have read in this BingMag article. With these 10 simple steps, you can regulate your sleep habits and waking hours in a short time. What other information do you need to do this? Does the unanswered question about morning practice still occupy your mind? So let's take a look at some of the most commonly asked questions that most people ask. Is it hard?
You are not the only one on earth who finds it difficult to wake up early. According to research conducted at the University of California, Berkeley, our brain cannot enter a state of complete awakening immediately after opening our eyes and requires a short period of time.
Rhythm What is Circadian?
"Circadian" or circadian rhythm is a 24-hour cycle that not only controls your sleep and wakefulness, but also affects your mental and physical health.
This rhythm is usually in harmony with nature's cycles such as day and night rotation or work activities, eating and sleeping, and so on. The human body has the ability to adapt to a slight mismatch (about 1 to 2 hours). Sleep and wakefulness, body temperature, metabolism and follow this rhythm.
How long does it take to get used to waking up?
The time it takes for a person to get used to waking up early varies. Generally, it takes between 30 and 60 days to get used to a new sleep schedule.
At what age should you practice waking up?
Why have a sleep routine?
There are no criteria for this. At any age, it is enough to decide to wake up earlier. By following the steps outlined in this article, you will undoubtedly succeed.
Sleep routine includes activities that you do about an hour before bedtime. Having a sleep routine is very important. but why? Humans have the ability to adapt to new situations and get used to new programs; When you repeat a consistent and relaxing routine every night before bed, you subconsciously record the habit that it is time to go to bed after doing them. So by following a regular routine, you are sending a message to your brain that it is ready for a good night's sleep.
No better guide than yourself can help you get into the habit of waking up early. So if you are looking for change, be sure to explain the importance of dawn to yourself in a completely personalized way. You need to convince yourself of the positive effects of waking up in your life.
Once you fully accept that you need to wake up early, follow these 10 simple steps to waking up early. Now the key to changing your lifestyle and the tips you need is in your hands; So get to work sooner.