Rising early can be challenging for many people, but the benefits are numerous. Early risers are often more productive, have more energy, and can even live longer.
If you want to switch to an early bird lifestyle, here are some tips to help you rise early consistently.
Set a consistent bedtime
One of the most critical factors in rising early is having a consistent bedtime schedule and sticking to it.
Try to go to bed at the same time every night, even on weekends. A good night’s sleep is essential for waking up feeling refreshed and ready to tackle the day.
Create a relaxing routine
Develop a relaxing routine time to help you wind down at bedtime and get the right mindset for sleep.
This could include reading, taking a warm bath, or meditating. Doing this every night will help your body associate bedtime with relaxation and sleep. To get the ball rolling, identify things you can do to relax your mind before bedtime and list them on Routine Pages.
Get exposure to sunlight in the morning.
Exposing yourself to sunlight in the morning will help regulate your (circadian) rhythm, making it easier to rise.
Try to spend some time outside or in a bright room as soon as you wake up. This will help signal your body that it’s time to be awake and alert.
Avoid screens before bedtime.
The blue light of screens interferes with the production of melatonin (a.k.a the sleep hormone).
Avoid screens, including televisions, phones, and computers, for at least an hour before bedtime.
Use an alarm clock.
An alarm clock can help you get into the habit of rising early. Place the alarm clock across the room from your bed so you have to get up to turn it off.
This will help you avoid hitting snooze and make it easier to start the day without overthinking the decision.
Have a reason to get up.
Finally, having a reason to get up can motivate you to rise early, so find what motivates you and make it part of your morning routine.
This could be something as simple as starting the day with a healthy breakfast or having time for a workout before work.
Conclusion
Research has shown that early risers are often more productive, have better mental health, and are less likely to develop diabetes and heart disease.
A study by the University of Toronto found that early risers were better able to stick to their goals and had higher levels of willpower.
In conclusion, rising early can bring many benefits to your life. By setting a consistent bedtime, creating a relaxing bedtime routine, and having a reason to get up, you can transition to an early bird lifestyle.
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