Benefits of rising early and how to do it
Our Grandmother used to advised us to get up before sunrise. However, nowadays, children have a bad habit of getting up late in the morning because they are awake till late at night due to studies or some other reasons. Staying awake till late at night is bad for health. On the contrary, it is said that ‘early to bed and early to rise makes a man healthy wealthy and wise’. It means that one who sleeps early and wakes up early is blessed with long life, good health and becomes wealthy. Rising early has multiple benefits as follows.
Better Quality Sleep – Rising early at the same time everyday your body will adjust and not only will it be easier for you to rise in the morning, you will also feel tired at night and fall asleep faster.
This means going to bed early, and most likely at the same time every day. This makes it easier to establish a habit of waking up earlier, and at the same time every morning. To wake up earlier, you must of course go to bed earlier.
According to many sleep experts, it’s important to establish a proper sleep routine to improve the quality of your sleep as this helps to set your body’s “internal clock” to establish a routine – making it easier for you to sleep and wake naturally.
So while you may think sleeping in on the weekends to catch up on your sleep is helping you, you’re actually doing more harm to your body in the long run.
Gain More Time – More time awake equals more time to get things done. Everyone is different, but most people need about eight hours of sleep to be properly rested. It is possible to over sleep and when you are doing this you are wasting time. This can also be said for the flip side, if you spend an hour in bed tossing and turning at night you are losing time. If the quality of your sleep improves and you are spending 30 minutes less in bed this can add up to huge amounts of time.
Some of the most successful people in the world are early risers. It’s simple, if you wake up early, you get more done. As there are less distractions in the early hours of the day so you can achieve more with minimal interruptions.
After a good night’s sleep, your brain is charged and ready to work hard. You are at your efficient best and will get things done quicker and better. Early risers are also better at making decisions, planning and setting goals. Waking up early may find you grumpy in the beginning but once you get used to it, you will have more energy to take on the day.
Helps You To Sustain a Healthier Diet – Often late snoozers tend to skip breakfast because they try to get in every last wink of sleep and skip breakfast. Skipping breakfast is a bad idea because your body needs those nutrients in the morning for energy and focus.
Your body has been on a “fast” all night (6 to 8 hours) and you need to “break the fast” with some healthy food. When you decide to skip your early morning meal, your body goes into starvation mode so the next time you actually eat something, you are more likely to overeat and crave unhealthy foods.
Eating breakfast is also a foundation for building healthy eating habits and makes you less likely to eat junk the rest of the day.
Gives You a Better Mental Health – Often one of the least spoken about (yet most important) benefits of waking up early is the impact it can have on your mental health. The first hour of your day and how you spend it often sets the tone for the rest of your day and your life.
By Rising early, you start to reduce the stress in your life by eliminating the need to rush in the mornings. This will add an incredible amount of positivity to your life and you will start to notice a change in your attitude.
Studies have shown “morning people” are often more positive, more optimistic and more likely to experience satisfaction in their lives. While several night owls are known for their creativity, they can also pay the price by becoming more likely to succumb to depression and other psychological problems.
More Time To Exercise – Rising early has been known to reduce the chances of missed workouts. Of course there is nothing wrong with exercising after work. However, by exercising first thing in the morning, you are not going to let a tiring work day or social plans after work get in the way of your workout.
So if you’re trying to commit to a regular exercise routine – make morning time your exercise time. Also, if you’re really struggling to wake up and snap out of the sleepiness in the morning, exercise is a good way to fix it. By exercising, you are energizing your body and getting it ready to take on the day.
Make waking up early a reward. Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to waking up early. A good reward is to make a hot cup of coffee or tea and read a book. Other rewards might be a tasty treat for breakfast or watching the sunrise, or meditating. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.
All of these benefits of waking up early fuse together into one great benefit – the benefit is possibly living a longer, healthier life – free of hypertension, cancer, heart disease, diabetes, and most any other deadly ailments that you can think of. Because a healthy diet that contains the nutrients we need being received in the morning until the time we go to sleep help keep us in shape and slim. Exercise helps with exercising your heart and burning fat calories.
A constant barrage of mental stress on the body has often been attributed to a possible cause for cancer. And if not cancer there is depression, anxiety, ADD, and plenty of other problems you just want to keep away from your body by relieving your stress levels. High blood pressure is actually a result of stress as well!
There are other times to exercise besides the early morning, of course, it’s also liable to be canceled because of other things that come up. Morning exercise is virtually never canceled.
Exercise and waking up early are a great way to combat lethargy.
Helps You Enjoying Quiet Time – There is a lot of power in “quiet time” and early risers often talk about enjoying the quiet time of earlier starts. By waking up early than the rest of the family, you probably have more quiet time to yourself at home. But this quiet time isn’t limited to home alone.
If you commute to work, early starts will see you avoiding the peak hour congestion and enjoying a quiet(er), more peaceful commute to work. Also, speaking from personal experience.
Once your body starts feeling better, your mind will follow suit. Your mind starts to feel better and react differently to various things such as academics and work related problem-solving issues. You end up feeling like a better, healthier person.
So, waking up early may be hard but with baby steps, even if it’s just waking up 15 minutes earlier to start with – you can start improving your quality of life.
There’s no better time to review Goals for the day and plan for them and do your goal tasks than first thing. You should have one goal that you want to accomplish this week. And every morning, you should decide what one thing you can do today to move yourself further towards that goal. And then, if possible, do that first thing in the morning.
How to Become an Early Riser
Don’t make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes. Do this gradually until you get to your goal time.
Avoid consuming caffeine four to six hours before your bedtime. About half the caffeine you consume at 7 pm is still in your body at 11 pm. A known stimulant, caffeine can be found in coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Limit how many cups of coffee you have several hours before bed, or try to eliminate caffeine in your diet all together
Allow yourself to sleep earlier. You might be used to staying up late, perhaps watching TV or surfing the Internet. But if you continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over.
Put your alarm clock far from you bed. If it’s right next to your bed, you’ll shut it off or hit snooze. Never hit snooze. If it’s far from your bed, you have to get up out of bed to shut it off. By then, you’re up. Now you just have to stay up.
Turn off all electronics and distractions a few hours before bed. Switch off your television, smartphone, iPad, and computer or keep all electronics out of your bedroom completely. The type of light these screens emit can stimulate your brain, suppress the production of melatonin, and interfere with your body’s internal clock
Go out of the bedroom as soon as you shut off the alarm. Don’t allow yourself to rationalize going back to bed. Just force yourself to go out of the room.
A cold shower will do the trick if feeling groggy and can’t get the sleep out of your eyes. There are so many benefits to a cold shower it is worth its own challenge.
Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option.
Early birds are more likely to be successful, healthy and happy compared to their night-owl friends. If you want a boost in productivity, health or well being, try waking up early; it may give you the extra edge you need to reach your goals.