It’s a wise old saying: “Early to bed and early to rise makes a man healthy, wealthy, and wise.” Since the time immemorial successful people have advocated waking up early as a success mantra. Famous personalities such as Tim Cook, Howard Schultz and Michelle Obama finish up their tasks before the world has risen. Not only it helps in enhancing productivity but also has health and psychological benefits.
Here are some advantages of being an early riser
Enough time to snap out of sleep inertia
It would be superhuman to start working the moment you open your eyes. The scientific term for the grogginess one feels upon waking up is called Sleep Inertia. Sleep Inertia is a transition period from the state of sleepiness to wakefulness. It can last from 30 minutes to 4 hours in some people. Sleep Inertia impairs the alertness, attention, and memory of a person. Sleep inertia has several dangers such as lack of alertness because of drowsiness and stress. Waking up early gives you enough time to snap out of sleep inertia and be fully awake for work.
Plenty time for important projects and leisure activities
You can actually balance all aspects of your life by waking up early. Early risers don’t have to cancel out on their leisure activities in order to get their work done. They have enough time for themselves, their friends and families and their work.
Early risers sleep better and are more motivated
Studies have shown that people who wake up earlier sleep better. They get to bed earlier and receive the seven to nine hours of deep quality sleep recommended for a healthy adult. Morning types are also more motivated and focused towards their goals as compared to the night owls. A good night’s rest improves your problem solving skills whereas sleep disruption can lead to pessimistic thoughts.
Improves your physical as well as mental health
Doctors have emphasized the tremendous importance of breakfast as the most important meal of the day. Waking up late means skipping breakfast and hence low energy for the rest of the day. On what note you begin your day sets the tone for the rest of the day. People who wake up late are usually panicky and stressed whereas early risers lead a tranquil life.
Early Risers are more successful
Morning is the perfect time to meditate and visualise your goals. It is also the time where you can plan your day and cross one thing or two off your list.
Here are some tips on waking up early:
Don’t make it an obligation, make it a habit
You simply can’t wake up earlier if you treat it as a burden. Waking up early is a lifestyle choice and you can only bring it to happen if you want to make a fundamental change in your life. So many people give up on being a morning person because they think it requires willpower but you don’t need to exert your willpower if you make it a habit. Habits don’t require self-control. Also, don’t cut yourself slack on weekends as waking up late on the weekends will signal your body to shift back to the old patterns.
Avoid the snooze button
The snooze button can hamper your transformation into a morning person. Snooze button allows you to sleep five extra minutes without reentering into a deep sleep. But by doing so you are actually delaying your learning and disrupting with your internal clock. Use a smart alarm instead which asks you to solve a math problem before hitting the snooze button. This will alert your brain.
As tempting it is to shut off your alarm and drift back into the coziness of your sheets, one should get moving as soon as you wake up. Put your alarm far away from your bed so that you have to move to turn it off. Drink water and wash your face so that you don’t feel lethargic.
Let in the light
Natural or artificial lights tell signals our brain that the day has begun and commands our body to stop producing melatonin, a hormone which helps in sleeping.
Exercise and have protein enriched diet
Morning exercise will help you sleep better at night. It will also enhance your metabolism and your physical and mental energy. Have a protein-rich diet as proteins facilitate in keeping you awake and energetic whereas carbohydrates will make you sleepy.
Don’t use electronics at night
Turn off your gadgets one hour before dozing off as electronics will lead to further distraction. Instead, read a little before sleeping or have chamomile tea or massage yourself with essential oils to induce sleep.
Start your day by doing something you love
Start your day by listening to an inspirational podcast or a Ted talk or anything that interests you and makes you look forward to the next morning instead of treating it like a burden.
Wake up at the same time and create a nighttime routine
Try waking up at the same time in order to trick your internal clock to wake up at the same time. The environment you sleep in also determines the quality of your sleep if your bed is uncluttered and clean, you’ll sleep better.