May 172013

One easily overlooked way to improve your chances of waking up early and avoiding the snooze button is to make sure you’re getting high quality sleep. But in order to get great sleep, you have to know what you’re aiming for. What is high quality sleep and how can you get more of it?

High Quality Sleep Defined

According to a study in the journal Sleep, individuals “…defined sleep quality by tiredness on waking and throughout the day, feeling rested and restored on waking, and the number of awakenings they experienced in the night.” Sleep. 2008 March 1; 31(3): 383–393. It’s easy to see that if you have no trouble waking up, and you’re not feeling sleepy throughout the day, you’re probably getting good quality sleep. So how can you maximize these subjective feelings in a way that helps you wake up earlier?

The Ingredients of a Great Night’s Sleep

There’s isn’t one surefire way to get a good night’s sleep. It’s a combination of environmental factors and body chemistry. We have control over many environmental factors and these are very important. Ambient noise, amount of time dedicated to sleep, diet before bed, and alcohol consumption are all things that can and should be controlled to enhance sleep. Body chemistry can be more difficult to regulate. For example, melatonin is a natural hormone synthesized in our brains that controls our sleep wake cycle. Its production is inhibited by exposure to light, and the amount we make is gradually reduced as we age. Supplementing your body with melatonin can help reestablish your body’s natural sleep patterns, thus ensuring high quality sleep. However, melatonin is only one of many ingredients that contribute to a great night’s sleep.

Wake Up Early With a Natural Sleep Supplement

There are many natural sleep supplements on the market today and choosing one can be daunting. Some are single-ingredient products like 5-HTP and melatonin, while others can contain a blend of various sleep inducing compounds. One product that has had been very successful is Zeez Sleep. Zeez is a special blend of 14 herbs, vitamins, and minerals that work with your body to provide restful, productive sleep. Zeez includes ingredients like calcium, magnesium, and B vitamins that help establish proper sleep cycles and improve sleep quality. It’s safe for everyday use and non-addictive. The Zeez formula has been precisely tailored to provide you with a full night of uninterrupted high quality sleep so you can wake up when you want to. So if you can gain a little control over your environment and combine that with Zeez to gain a little control of your body chemistry, you’ll be waking earlier, refreshed, and with more energy than you thought possible. Reader’s of this blog can use promo code “wakeupearly” to receive a 10% discount on Zeez at

click here to learn more about Zeez Sleep

Dec 222012

You’ve had a busy weekend and didn’t realize what time it is on Sunday night before going to bed and suddenly remember that you’re due in work in 6 hours. How do you recover from the late night in the morning whether you’re at home or in the office?

Set various alarms in different places and at different times

alarm clock will help you wake up earlyIf you have a few alarm clocks, relocate them around the room and at different times. Personally through experience I’ve learnt that 15 minute intervals work well for me. You should locate one near your bed, across the room from your bed, in the bathroom or surrounding rooms outside of your bedroom but make sure you can still hear it. This will get you out of bed in order to turn them off, essentially dragging yourself out of bed but in a nicer way.


Eat Breakfast

You should eat breakfast – whether it’s toast, a full English or cereal. Far too many people leave the house on a morning and drop by a coffee shop to pick up a variety of sweet things because they don’t think they have time or patience to cook breakfast in the morning. Doing the regular coffee shop run in the morning is the least cost effective option you could take. You might want to opt for toast as you can eat it on your way to work – in the car or while walking to the train or bus.


Drink Coffee

If breakfast hasn’t given you an energy boost yet, you may want to aid it with some coffee. You could make this at home and take it in a flask or purchase it from a coffee vending machine, which most offices have available to their employees and costs next to nothing for them.


Coffee not working for you? Try Water.

If you don’t like coffee, try drinking water. It’s free and quite refreshing…


Go outside for fresh air

If you are able to, go outside the office and get some fresh air. Sitting in front of a computer all day does no one any good and if you’re working on something which is difficult or you’re running out of ideas, sometime outside may work for you.

May 302012
Sleep Cycle

If you’re confounded by the puzzle of how to wake up early, understanding sleep cycles can help you solve the conundrum. Although sleeping seems like a straightforward and simple routine, there’s actually a complex biological process occurring while your body is at rest. A progression of sleep stages occurs as your body shifts from lighter into deeper sleep and back again. If you want to know how to wake up early, understanding these phases of sleep is very helpful.



The sleep cycle can be broken down into two basic stages: rapid eye movement (REM) and non-rapid eye movement (NREM). NREM is the first stage and it includes four phases itself before REM is achieved. The first phase of NREM is a period of very light sleep from which one can easily be awakened. The second phase begins when the body starts to rest, meaning that the heart rate slows, body temperature lowers and muscle movement becomes more intermittent. The third and fourth phases of NREM represent the body in deep sleep, with the fourth phase being a deeper sleep than the third. One will feel groggy and disoriented if awoken during either of these phases.

So, How Does it work…

After the fourth phase of NREM, one cycles into REM sleep. On average, this happens after 90 minutes of NREM. The first REM cycle is very short, usually only lasting about 10 with the REM period extending with each successive cycle and lasting up to an hour on the final cycle. The body actually becomes livelier in REM, with heart rate increasing and breathing becoming heavier. The brain also becomes more active and intense dreams occur. The REM stage, along with the third and fourth phases of NREM, allows the body to recuperate, thus making them the most important parts of the sleep cycle.

Sleep Cycle Alarm Clock

If you want to know how to wake up early, the keys therefore lie in maximizing the amount of time you spend in the deep sleep phases of the sleep cycle and waking up at the beginning or end of the cycle. Training your body to do both of these things is tricky, but fortunately there is a device to help. The Zeo Personal Sleep Manager is an alarm clock that analyzes your sleep cycle to ensure that you wake up at the time that suits your body best. Best of all, it also offers a personalized online coaching program to help you maximize your time spent in deep sleep, so you’ll wake up feeling refreshed, revitalized and ready to face the day.

May 092012

I perceive waking up early as the habit of champions and difference makers.
I believe those who rise early are the world’s movers and shakers. There is something magical about the early morning that improves your mode, balances your day and sets you up for a fresh start.
Recently, I followed some effective tips that helped me join the tribe that rise at 4:00 am!

Here are 7 tips that worked for me:

  1. Put the alarm clock far from bed.
  2. Go to bed early. I usually go to bed around 10:30 pm
  3. Understanding the sleep cycle is important if you want to get up earlyUnderstanding the ‘sleeping cycle’. We sleep in 90-minute cycles. The best time to wake up is at the beginning or end of each cycle. When you adjust your sleeping period and your alarm to ring at the right time, you’ll find it easier to wake up fresh. For example, if I go to bed at 10:30 pm, then it is easier to wake up at 4:30 am (i.e. 6 hours = completing 4 x 90-minute sleeping cycles)
  4. Advertise my early wake up habit. Since, I wrote a blog post about waking up early, so I had to walk my talk first. Also, I advertised the habit among my friends and associates.
  5. Find something important to wake up for. I wake up at 4:30 am to pray. This spiritual activity provides me with a compelling reason to get out of bed everyday at such an early time.
  6. Have a pleasurable morning ritual. My morning ritual can include praying, reading, meditating, taking a hot shower, and writing.
  7. use your mental alarm to get up early The Mental Alarm. This tip is based on my personal experience and it usually works like a magic. The trick is to give your mind an order to wake you up at a certain time. Then, visualize the alarm clock ringing at the desired time and see yourself getting up out of bed fresh and happy. I am not sure if there is a scientific explanation of why this works. You can just give it a try today and let me know the result.

This is a guest post of very good friend of mine. Mohamed Tohami  is Bestselling Author & Motivational Speaker who wanted to share his experience with you on how to get up early. In his blog, Midway Simplicity, Mohamed Tohami shares simple living ideas that fall midway between extreme frugality & radical minimalism and the hoarder’s extreme fear of deprivation. If you’re looking for more mainstream simple living ideas that are not too harsh for your lifestyle, then give a visit to Tohami’s Midway Simplicity blog and start enjoying more with less.

Apr 202012

I’ve always been a heavy sleeper and as such, the dilemma of how to get up early always confounded me. I have no problems falling asleep at night; in fact, I have the ability to practically fall asleep on command. The problem for me is that I sleep like a hibernating bear, only I can’t afford to stay asleep for months at a time. I have to wake for, you know, my job, so I can earn money and enjoy my lifestyle. I used to set my alarm for the last possible moment that I could wake up and still get to work on time, but I’d always end up arriving to work groggy and my first hour or so would be unproductive as my body was still waking up. My Eureka! moment finally came when I developed a good snooze button strategy.

When I first decided to start using my snooze button to give me a little cushion of awake-time before getting out of bed, the alarm clock I was using automatically set the snooze interval to nine minutes, with no possibility to adjust it. It really provided very little help waking up. I felt just as tired when my alarm went off a few minutes later and my desire to stay in bed was just as strong as if I hadn’t used the snooze button at all. I tried to double up on my snooze periods, setting the first alarm to go off 18 minutes before my true wake-up time, but the nine-minute intervals were just too short to get any further meaningful rest. It was like I was just getting less sleep at night.

So, I made the executive decision to find a new alarm clock that would offer me more flexibility to design my own snooze button strategy. I picked one up that let me personalize my snooze interval to better fit my sleep patterns and, after a bit of tinkering, settled on a snooze button strategy of a single snooze period of 22 minutes. My body starts waking up early enough to be fully adjusted by the time I get to the office, but it also has enough time to rest and relax during that interval without any disruptions. Since finding the right snooze button strategy, I’ve been more productiveat work and an all-around more content person.

American Innovative Neverlate Executive Alarm Clock Product fearutes:

American Innovative Neverlate Executive Alarm Clock

  • No other clock radio in the world has this capability; nearly every feature can be adjusted to suit personal preference
  • Two 7-day banks provide 2 completely independent 7-day wake schedules, his and hers, for example
  • Wake to NPR at 7 am weekdays, a morning talk show on a different station on Saturday, and the buzzer on Sunday
  • Other features include descending snooze time, up to 7 daily reminder alarms, calendar display, and flexible inputs and outputs
  • Easy to set, a simple twist of the patent-pending rotary dial makes complicated push-buttons a thing of the past; ac powered with battery backup




Mar 052012

Sleep Awareness Week pays tribute to one of the best things people love to do–sleep. In recent years, more and more people are having trouble sleeping at night causing major problems on their waking hours. The National Sleep Awareness is a campaign geared towards the different importance of sleep to our lives. With different community activities to promote the importance of sleeping, Sleep Awareness Week gives people the chance to experience a pleasant night time slumber to have a healthier body.


One of the most important physiologic functions of the body is to sleep. Let’s have to admit that it is not easy to go to bed early and rise up energetic just in time when our alarm clock hits the tune. If you will look at the statistics, more and more people are trying to find ways on how to get up early (and fully awake). Now that it is the sleep awareness week, it is necessary for all of us to reevaluate our sleeping patterns in order to function more at work or at school.


Before anything else, you need to answer why sleep is important. Sleep enables your red blood cells to reproduce at night and it replenishes the energy that you have used throughout the day. If you will look at the statistics, more professionals are hitting the workplaces sleepy and groggy. Not only does this increase your chances for an accident but it could also get you fired.


If you want to know the secret on how to get up early and be able to sleep well the night before, you have to try the most natural means first. One of the things that sleeping pills’ manufacturers don’t tell you is the fact that they have products that are carcinogenic. Though the methodology for this study is still somewhat debatable, this simply tells you to stick with the most natural treatments.


One of the most natural treatments for the sleep awareness week is to drink milk one hour before hitting the bed. In fact, this could really be one of the best things that you could do in order to relax your body. If you are lactose intolerant, try not eating anything heavy for dinner since this could disrupt the way that you sleep at night. Aside from milk, you could also try out the use of white noise when you are trying to sleep. White noise for people differs. One of the most common white noise for people is the television. In fact, the television radiates a blue color that stimulates the brain to shut off. Therefore when it comes to the color of your room it would also be suggested that you use dark blue. This color will give you a good night sleep.

These simple things can really be followed easily and you don’t get to have a stash full of sleeping pills. If you are thinking of drinking alcohol before going to sleep, this is also not a good thing for you. Alcohol not only gives you a beer belly in the long run but it could really grow on you. You could grow dependence on alcohol and this is not a good scenario. According to research, alcohol could even increase waking up in the middle of the night than those non-alcohol drinkers. This just goes to show that our body has a natural circadian cycle in charge of our sleep-wake pattern. Now that it is the sleep awareness week, let’s revamp the way we sleep and have a good morning.

Dec 102011
best radio alarm clock

Are you tired from your old and annoying alarm clock? Do you want to be woken up by something that doesn’t bore you completely?  Do you like to be tuned in and know what’s going on first thing in the morning?  Then choosing the best radio alarm clock is a great option for you! You can go to sleep and wake up listening to your favorite radio station. The best radio alarm clock has an advantage over your old alarm clock. It is the built-in radio that makes it more fun to get up early. Few easy steps to set it up and it is ready to bring on all the positive emotions and energy boost early in the morning. I’ve tried a few of them from Amazon to choose the best radio alarm clocks for you and here is what I found. Continue reading “Best Radio Alarm Clock” »

Nov 102011
Wake Up Christmas gifts for kids

“Sleigh bells ring, are you listening…” Can you feel the spirit of Christmas? It’s just around the corner – every house, restaurant, store, everywhere! The spirit of Christmas is everywhere… And while we’re on the subject, I’m wondering if you now have your Christmas Shopping List? What to look for when choosing the perfect Christmas present? The quality, durability, uniqueness and most of all the value for your money! Read on how you can save and play the perfect Santa Claus role this Christmas with these great gift ideas! Continue reading “The Perfect Christmas Gifts For Littel Heavy Sleepers” »

Nov 102011

How To Get Up Early | My Wake Up CallHi all , today I wanted you to hear about a revolutionary service of a very good friend of mine, this amazing service will help you get up early in no time, fully motivated and happy . this is a Guest Post from Robin Palmer President of  Robin, the Stage is you

Continue reading “The Secret For Easy Wake Up: Motivational Alarm Clock” »