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Imagine owning your mornings while the rest of the world sleeps… What could you achieve?
You might sleep at night thinking of waking up early but end up snoozing the alarm and regretting it later. It’s time to break the cycle.
These are the golden hours, so don’t let them slip away!
We all have heard from our ancestors that early to bed and early to rise make a man healthy and wealthy. During our childhood, many of us adhered to strict rules in our lives, but as we grew older and began to manage our own lives, we began to experience irregular sleep patterns.
If you think that waking up early in the morning is beneficial only for school kids, think again. Life is a never-ending school, and we have to continue learning and growing.
Imagine: When everyone is sleeping, you are working hard for your goals. This gives you a head start for the day, and you can accomplish more before others even wake up.
The podcasts and success stories of the most successful people all have one thing in common: they wake up early. But how can we stop feeling lazy in the morning and get out of bed immediately?
- Don’t Make Sudden Changes
Stop making sudden changes in your daily routine. For example, if you typically sleep at 1 am and wake up at 10 am, avoid abruptly trying to wake up by 4 am. You will end up snoozing your alarm every day and waking up at the usual time, which will cause more frustration.
So, try to focus on slow and steady rules. Try to wake up earlier by 10 to 15 minutes each day until you reach your desired wake-up time.
- Limit Screen Time at Night
Screens emit blue light, which can disrupt your circadian rhythm and make it harder for you to fall asleep. Therefore, if you plan to sleep at 10 pm, stop using your mobile or laptop at least 1 hour before your bedtime.
This will trigger your mind to start winding down and prepare for sleep. Consider activities such as reading a book or taking a cold bath, as this will relax your mind and body and help you sleep faster.
- Avoid Caffeine Consumption Post-lunch
The National Library of Medicine’s research concludes that consuming caffeine after lunch can disrupt your sleep patterns and make it harder for you to fall asleep at night. We recommend avoiding caffeine consumption post-lunch to ensure a restful night’s sleep.
Hence, stop consuming any caffeinated drinks post-lunch and keep your body hydrated throughout the day. To cut it down, try reducing your daily intake slowly and gradually. For instance, if you typically drink two cups of coffee a day, start by reducing the quantity in each cup, gradually reduce it to one, and eventually eliminate it entirely.
- Do Exercise Daily
One of the most natural ways to control your sleep pattern is to exercise. Regular exercise improves your sleep quality by reducing stress and increasing energy expenditure, leading to increased fatigue at the end of the day. Physical activity, whether it’s walking, yoga, or weight training, elevates mood and general health by increasing the secretion of feel-good endorphins. In the hours before bedtime, avoid strenuous exercise in order to rest.
Strive to exercise moderately for at least 30 minutes every day, ideally first thing in the morning or early afternoon. By maintaining this routine, you can enhance the quality of your sleep and find it much easier to rise early. Sunlight plays a crucial role in adjusting your internal clock, so it’s advisable to exercise outdoors to maximize the benefits of natural light. The greatest way to start the day off well is with a healthy body and a calm mind.
- Place Your Alarm Clock Across the Room
An effective strategy for getting up at a reasonable hour is to move your alarm clock to the other side of the room. In order to stop the habit of mindlessly clicking the snooze button, this simple approach requires you to get out of bed to turn off the alarm. When you get up and move about, you shake off your drowsiness and find it much simpler to maintain your alertness. Incorporate this practice into a stimulating morning routine to enhance its impact. For instance, after you turn off the alarm, you should immediately get into your gym clothes or go to the restroom to splash your face with cold water.
If you want to make it a habit, use an alarm tone that is just loud enough to wake you up without being annoying. If you feel the need to drink something quickly to stay awake, set a glass of water next to the alarm. You may train yourself to love mornings by creating obstacles that make staying in bed physically impossible.
- Avoid Heavy Meals Before Bed
Eating large or spicy meals close to bedtime can significantly disrupt your sleep quality. Such meals demand your body to focus on digestion rather than resting, potentially causing discomfort, indigestion, or acid reflux. This can lead to restless nights and difficulty waking up refreshed in the morning. Spicy foods, in particular, may trigger heartburn or increase body temperature, making it harder to fall asleep.
To promote restful sleep, aim for lighter dinners that are simple to digest, such as soups, salads, or lean proteins with vegetables. Finish your meal at least 2–3 hours before bedtime to give your body enough time to digest.
If you feel hungry later, opt for small, nutritious snacks like a banana, which contains sleep-friendly magnesium, or a handful of nuts that provide healthy fats and help stabilize blood sugar levels. By avoiding heavy meals at night, you set the stage for uninterrupted, rejuvenating sleep.
Find Your Way to Wake Up Early
A lifestyle that includes rising early is more than simply a habit; it can greatly enhance one’s health, mental health, and productivity. You can establish a foundation for better sleep and early mornings by adding progressive changes to your routine, such as gradually altering your wake-up time, minimizing screen time, and managing your caffeine intake. If you want to be an early riser, it can help to include exercise in your daily routine, set your alarm across the room, and avoid eating a large meal before bed.
It is essential to remain consistent. Make sure your sleep and wake times are in sync with your circadian rhythms, and establish a morning ritual that makes you want to jump out of bed. Once you become accustomed to rising early, you’ll discover more opportunities to work during others’ sleep. Get going now—even little actions will add up to big changes and a better, more fruitful future.
