wake up early in the morning

 

                                          Waking Up Earlier

scientific-benefits-of-waking-up-early

Setting your alarm with the best of intentions wake up at the crack of dawn tends to go straight out the window at the moment it actually goes off and that’s when the snooze button starts to look oh so appealing. 

to the pressing how to wake up early question isn’t a simple one, and it’s only gotten more complicated in. With many people now working from home during the pandemic, there hasn’t been much of a push to wake up early to hit the gym or fight traffic since your commute probably consists of walking to your home office or living room.

Rest assured, though, there are ways to wake up early in the morning—but as a caveat, it’s important to make sure you’re not sacrificing sleep in the name of being an early bird. So if you plan to wake up early, you’ll need to go to sleep earlier, too. Cinthya Pena Orbea, MD at the Cleveland Clinic, says many people simply can’t wake up early because they’re sleep-deprived.

“The body generally needs seven hours of sleep at night, so if you are sleep-deprived, you will wake up later the following  morning,” she says. “Your body will automatically  compensate for the lack of sleep. Also if there’s a circadian rhythm problem like delayed sleep phase, people will have difficulties waking up early. These people fall asleep between three and five a.

1. Put the phone down

Don’t reach for your phone the moment your eyes open, otherwise you may linger in bed scrolling through social media and emails as the clock ticks by. Douglas Kirsch, MD, Medical Director of Sleep Medicine at Atrium Health, suggests using the same method at night. “Using your phone for work or social media late at night makes it less likely for you to wind down to go to bed.” 

2. Refrain from taking electronics to bed

“Getting both bright light and mental activation close to bedtime makes it hard to go to bed,” say . It’s best to leave your phone on the other side of the room so you can go to sleep.  

3. Don’t hit snooze

 says to set the alarm and get up at that time. You don’t want to get in the habit of hitting snooze! 

4. Play music you love 

Whether it’s thumping bass music or watching the news that’s your morning jam, Dr. Kirsch says people should pick things that energize them to get up and get moving in the morning. 

5. Let the light in

“One of the most important things someone can do in the morning when the alarm goes off is [turn the light on or open the curtains explain. He says light helps set the body clock every morning, so increasing light in the morning is similar to sunrise. 

6. Diffuse certain scents

Any scent that energizes you will work. Dr. Orbea suggests trying lavender, and using calming essential oils before bed will help you get the rest you need to get up earlier. 

7. Stretching

Whether it’s light stretching, yoga, or even a walk, Dr. Kirsch says exercise in the morning can help teach the body to wake up earlier. 

8. Make the bed

Early-morning-sips

In order to make up your bed, you have to get out of it. Dr. Kirsch says this is a good psychological tool to help with avoiding climbing back in the bed. 

9. Set daily goals

Trying a new routine will take some getting used tosuggests setting small daily goals, like going to bed 30 minutes earlier and waking up 30 minutes earlier. 

10. Reward yourself

 it’s important to reward yourself after achieving small goals like getting up early and going to bed on time. After all, you are setting a new habit! 

11. Change out of your pajamas

says this is another psychological trick to ensure that you feel like you’re kick-starting your day. If you put your clothes on, then you’ll be less likely to return to bed. 

Related: Why Can’t I Sleep

12. Splash cold water on your face

This will wake you up, but, Dr. Kirsch says it will only be a brief alerting effect—so make sure you have other mechanisms in place, too!

13.  Create a morning routine

Get in the habit of creating a consistent morning routine, whether it’s exercising, or even having your morning coffee outside. “Bright light and movement, or whatever feels good to the person. The key is that routine occurs at the same time daily

14. Be consistent with your bedtime

Try to keep the same bedtime every day, but allow for at least seven hours of sleep,” says  Keeping what time you wake up consistent is also important. 

15. Give up the afternoon coffee or soda

Skip that afternoon caffeine boost and go with decaf. Stop caffeinated beverages at least six to eight  hours before bedtime,” says Orbea.

16. Prep your morning coffee

caffeine-half-life

Getting up to brew your java may help get you moving in the morning.  says this activity could also be helpful in getting you out If you wake up late in the morning, you will never wake up late after watching this video! Everyone should get in the habit of going to bed early in the morning. It keeps a person healthy and has many benefits for the body. A person who stays up late at night and wakes up late in the morning is irritable. If we get up early in the morning, we have a lot of time left

And this time can be used properly. In this quiet environment a person can do things that cannot be done in the noise of the day. Getting up early in the morning shows many changes in the body. Friends, we do everything according to our routine, such as getting up in the morning, cleaning, eating and going to work.

This is how getting up late has become a habit. It is very important to change this. To do this you should try to get up early for 66 days. This will make it a habit for you to get up early. Go to bed early at night. It is very important

Because when there is no sunlight, many hormones are active. This helps the body to grow and the body to be healthy. So friends, get in the habit of waking up and keeping the body healthy. Make it.

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