For some of us, getting up early means falling out of bed, walking to and fro like a zombie and finishing up three cups of coffee, and then taking a nap so that we feel a little better. Not anymore! In order to get up early effectively, you'll need to reset your sleep schedule, form an early riser habit, and become an early riser.
Step
Method 1 of 3: Retrain Your Sleep Needs
Step 1. Set your goal of getting up early
If you want to be ready and feel good about getting up at 6am, great! That's your goal. This will be a goal that you will work towards every day of the week. But, you will do it gradually so that your system is not shocked.
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Exactly, every day of the week, including weekends. There won't be time to sleep any longer until you're completely reprogrammed. However, once the new habit is formed, you don't have to work on it anymore!
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Step 2. Set the alarm clock 15 minutes earlier than usual
If you usually sleep until 9 am, then the intention to immediately stop the habit and wake up at 6:30 am will never materialize. You may manage to get up every now and then, but you'll spend the whole morning drinking coffee and regretting the decision. For the next day, set an alarm clock at 8.45am. How about the next day again? Set an alarm clock at 8.30am. Even when you're facing a Silent Saturday (according to Christian belief), relax for 15 minutes so that your morning goal is achieved.
If getting up early is a serious problem for you, try getting up at the same time for two days. Monday and Tuesday you can wake up at 8:00 am and then on Wednesday you can wake up at 7.45 am
Step 3. Give yourself a chance to get enough sleep at night
If you are used to sleeping from 12 pm to 9 am, of course it is difficult if you still go to bed in the middle of the night and expect the sound of the alarm clock at 6 am to sound loud and pleasant. When you want to get up early, go to bed earlier. The goal is not to get less sleep (after all, sleep is pleasure). The goal is simply to get up early in the morning more easily. It has been scientifically proven, if you sleep at night for as long as recommended, waking up in the morning will be easier.
You can also try to prepare your body to need a little sleep if falling asleep at night is difficult. The idea is the same, but with a regular bedtime
Step 4. Be happy
To make waking up in the morning feel good, you may need something that motivates you to get up early. So find something that makes you happy! If nothing else comes to mind, use this experience as something to try your best. However, the struggle to achieve new, more productive habits is certainly something to be proud of.
What are you going to do the next day that you can't wait to wake up in the morning? The size of it is not related to the impact. Little things can work well too. Even a cup of coffee in the morning can make you happy! Hmm, delicious. You can imagine it, right?
Step 5. Get ready for the benefits
Waking up early is associated with a variety of positive things. Research shows that early risers get better grades, are more proactive, anticipate problems, and plan better than late risers. Hope you can handle amazing things in the future.
It's like arguing the egg first or the chicken first. Early risers have more time to exercise, spend time with family, and quiet time at work (and commute from home to work easier). Does sleep make people's lives better? Or, do people sleep better because they have a good life? Try to find the answer yourself
Method 2 of 3: Sleeping Better and Waking Up Easier
Step 1. Start a night routine
Our bodies in some ways need to be programmed. The busyness of everyday life turns us into human-sized Energizer battery bunnies, and we can't suddenly stop busy activities to go straight to sleep. An evening routine can be anything fun, but you should do it every day (as a cue to the body) and last at least 15 minutes.
The routine can be in the form of taking a bath, drinking warm milk, listening to classical music, or doing relaxing exercises, such as yoga or Pilates. If you like reading, do so without bright light (this will be explained in more detail later). Make sure the bedroom is only for sleeping. Before going to bed, stop strenuous activities, which interfere with the comfort of sleep
Step 2. Dim the light-emitting device about an hour before bedtime
Dimming the light an hour before bed will help suppress the production of the hormone melatonin, thereby triggering a better night's sleep. Try turning off TV screens, laptop monitors, and the like an hour before bed.
The scientific reason for this is that all bright light blends into our body's internal clock. When you sit in front of your computer, TV and phone until 2am, your body doesn't know what's going on. The body can only guess whether it was 2 am or 2 pm. Turning off the light will let the body realize, “Ah, time to sleep. Time to stop working!”
Step 3. Get enough sleep
This is a simple truth, but by no means unimportant. Getting enough sleep will help you wake up earlier. How much sleep do you need?
- It's easier to get up early if you sleep at night for the recommended amount. Plan for your sleep duration to reach:
- 7-9 hours for Men
- 7-9 hours for woman
- 9-10 hours for pregnant women
- 10-12 hours for children and elderly.
Step 4. Sleep with the curtains half open
Sleeping with the curtains half open can help the body stop producing the hormone melatonin and simultaneously increase adrenaline production. This can help the body to be ready for the day when the alarm clock rings.
- You already know how light can wake you up. If you are sleeping, the light will wake you up. Amazing, right? Natural sunlight will be felt by the body, even when you are sleeping.
- Sunlight can also warm the bed so that the room temperature wakes you up. If possible, consider placing the bed in an appropriate position to take advantage of this effect.
Step 5. Try to sleep again if you wake up in the middle of the night
Stay in bed so you don't wake up if you move. However, if you're restless and fidgeting in bed for more than 20 minutes, get up. Do a relaxing activity (such as reading or stretching) until you feel like you can sleep again.
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Waking up in the middle of the night may be a symptom of a bigger problem. Evaluate your habits and environment. If you did everything right (you'll find out at the end of this page), consider consulting a doctor. Your doctor can help with any sleep conditions you may be experiencing.
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Step 6. Adjust the room temperature
Your doctor will advise you to set the room temperature between 18°C-22°C. However, what makes one person comfortable may not apply to another. If you're having trouble sleeping, consider adjusting the room temperature. Your sleep problems can go away in an instant.
If you don't sleep alone, you can use a blanket or not. Try to find an agreement while the two of you are negotiating. If something untoward happens, there is always a heating blanket
Step 7. Place the alarm clock in a position far from the bed
If the alarm clock is out of reach, you will be forced to get out of bed. Keeping your alarm clock close to your bed will make it tempting to hit the snooze button and go back to sleep for at least 9 minutes. This action does not help at all.
If the sound of the alarm clock is very annoying (does the loud sound like vibrating a vein?), try buying a new one. Many alarm clocks are of better quality. There are alarm clocks that fly, give off the smell of grilled meat (this one is still a work in progress), and others that can slap you in the face. If your alarm clock in a few days causes you to speed up the car, consider buying a better alarm clock
Step 8. Avoid pressing the snooze button on the alarm clock
As soon as the alarm clock rings, get out of bed to start your morning. You'll wake up feeling better because you've defended yourself against morning drowsiness. Get out of bed (as much as you can) and think about what must be a fun day.
Going back to sleep after waking up won't make you any more restful. Scientists say you won't be able to get a quieter Rapid Eye Movement (REM) sleep cycle when you fall back asleep, and that this fun but wrong thing to do is wasted when you wake up. In fact, you will only become more uncomfortable
Step 9. Awaken your senses
When you're out of bed, give yourself a chance to get something you deserve and lift your spirits up. It could be a cup of coffee or tea (the aroma will excite you), a glass of cold water, or a shower. Either way, make sure it awakens one (or more) of your senses. When your body and mind are stimulated, you will automatically wake up to receive it.
In addition to taste, smell, and touch, light and sound can also wake you up. Open the curtains, turn on some music, and start the day in a meaningful way. The better your morning mood, the better your afternoon and evening will be
Method 3 of 3: Ensuring Quality Sleep
Step 1. Do exercise as early as possible
Many doctors believe that engaging in proper exercise to increase heart rate in the afternoon can help people get enough sleep. So hit the gym, join a basketball team, or get out that dusty treadmill you've been wanting to use for so long. This method will help you fall asleep faster.
Try not to exercise at night. Exercising late at night will raise your core temperature. Since sleep is thought to be caused by a drop in body temperature, exercise at night can interfere with an earlier night's sleep
Step 2. Avoid caffeinated drinks at night
This drink will make the body awake and eventually cause insomnia. Limit daily caffeine consumption to less than 500 mg per day.
For the record, the large bottled coffee available at Starbucks contains 330 mg of caffeine. The Red Bull energy drink contains 80 mg of caffeine
Step 3. Get more sleep on the days after your sleep deprivation
People need more sleep the next day after less sleep the previous day. So, if you only get 5 or 6 hours of sleep on Monday (shouldn't be), take the smart move of getting 10-11 hours of sleep on Tuesday to make up for the shortfall. Otherwise, you might end up having to face an endless cycle of sleepiness every morning.
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Don't take too long a nap to make up for the lack of sleep. The closer to bedtime it should be, napping is even more detrimental. If you need to take a nap, do it before 3pm and limit it to about 45 minutes. This will give you more rest as well as a good chance to sleep fast at night.
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Step 4. Avoid eating large meals before bed
Not only does the rush of food taste keep you awake, but when you go to bed, you may find it difficult to close your eyes. Not only bad for your waist size, but also bad for energy the next day.
Your digestion will work more slowly when you sleep. Eating large portions before bed will make you susceptible to a burning sensation in the chest aka heartburn (and will often go to the bathroom). Going to bed when you start to feel weak after eating will also make it difficult for you to fall asleep. So, it's best to avoid it
Tips
- As soon as the alarm rings, get out of bed and start your day. It is helpful to have constant discussions with yourself throughout the day. It can make your mind concentrated on things that will happen later. By reassuring yourself that you are not tired, the time that made you sleepy will soon pass.
- Read a book! Not a boring book, but your favorite book. The brain will automatically stop when tired of reading. This method will help you fall asleep faster.
- If you are sleepy in the morning, take a cold shower. This will increase blood pressure and really help wake the body up.
- Find the sleep duration that's right for you. Some people only need seven hours to sleep and feel energized in the morning. Find a time of the week or weekend where you can go to bed at different times and wake up at the same time. See how energized you are when you wake up in the morning.
- Stick to a consistent sleep schedule. Go to bed and wake up at the same time every day.
- Do physical exercise that stimulates the body. Push-ups, jumping jacks (jump with feet closed and open), and lunges (one leg forward and knee bent while the other leg is behind) are good exercises to get rid of fatigue in the morning.
- If you use a cell phone or electronic device instead of an alarm clock, set an odd, audible, and flashy tone to wake you up. Also make sure to change your alarm often so your body doesn't learn to sleep even if the alarm rings or regrets waking up at the sound of the alarm.
- When you wake up, go to the bathroom and wash your face and eyes with cold water. The sudden cold of the water will help reduce drowsiness a little faster and make the nerves and senses of the body work again.
- Before going to bed, intend to get up early. This method often helps and, you will see for yourself, you can wake up earlier than usual.
- If you have trouble getting up in the morning, wash your face with cold water. Or, before going to bed, put two spoons in the refrigerator, and when you wake up in the morning, place the spoons on your eyelids for about 1 minute. This will help open your eyes and wake you up.
- As soon as you wake up, wash your face.
- Try taking a Morning Matches supplement to wake you up for the first time trying to become a more early riser. This supplement will help you physically to get out of bed. This product can be purchased on Amazon.
