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 REM & NREM

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
 
earlyrise

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
 
292728-close-up-van-een-persoon-duwen-de-snooze-knop-op-er-wekker-400x240

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

 

 

 

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
 

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 MyWakeUpCalls.net.  Robin, the Stage is you

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

Nov 052011
 


Timex Wake-up Shake and Wake Alarm Clock ReviewNothing can beat the morning rush… But how can it beat me if I’m still in bed? Getting up early has never been easier for a late sleeper like me. All the difficulties of waking up and getting up, fixing breakfast for my kids, preparing them for school and even making a little effort of fixing myself before heading for work is a big buts and no in my everyday morning routine. Imagine dragging yourself off from bed while your body really loves to do is stay? Closing your eyes and well go back to deep slumber… At first I’m so skeptic that all alarm clocks are equal. Meaning, they always give me the morning headache. But Timex Wake-up Shake and Wake Alarm Clock gives me the feeling of awakened in and out. My body and my mind they’re completely in sync! Unlike the traditional alarm clock this will gives you varying tones and pitches that you’ll find yourself alert for once. You can even get a screeching and loud tone that is, yes, not good for a morning wake-up call but beneficial for some mornings when you need to get up at dawn. Understanding yourself and your body needs can be beneficial at all times. This device saves me time in getting up early, feeling good about myself every single day, removes my morning headache and most of all it gives me more time to fix myself more before heading for work. The screw on the battery box is favorable for me because with my kids around having toys that need batteries, this helps me secure my batteries. Securing my time is a good habit to teach kids at an early age to be punctual all the time. You can’t be mistaken with this alarm clock!

Rating: ★★★★★ on HowToGetUpEarly.com scale

Timex Wake-up Shake and Wake Alarm Clock Review

 

 

Nov 042011
 

Sunrise System Dawn Dusk Sun Alarm Clock SRS100US
When I first saw the specifications of this strange alarm clock, it makes me wonder how it will help me. Most of the alarm clocks in the market are screeching high-pitched tones that will make you get-up just to shut the thing off. But what I liked most with this alarm clock is that it can simulate sunrise. It gives off energy that radiated through the body that helps pumping more blood through the heart.  For heavy sleeper like me, the most effective way to get up is when you actually flash the lights in my face. Yes, that’s right! The moment I feel the sun rising and the heat coming off the window, it never failed to wake me up. I can shut my mind for high-pitched sounds and mind-boggling tones that usually featured an alarm clock but never the lights. And what I love most is the way that it can relax my whole system. Simple, compact, multi-functional and exceptional! That is what I can say for the Dawn Simulator Alarm Clock. I like the small display in front because once you take a quick look at it you’ll get all the information you need. There’s the date, there’s the time and there’s the day. There are two things I like about this thing when I’m having trouble sleeping. First is that it also serves as my night light in helping me finish my books before going to bed. Second is that when I’m tired of reading, the sleep sounds function comes in. This also helps in putting my kids to sleep at night especially if they had a little too much sugar for desserts before going to bed. At first listening to the sleep sounds makes them bored and then since they are bored eventually their eyes become heavy and slowly they are fast asleep. I find it surprising to have an alarm clock, lamp and a radio in one! And getting up early, sleeping early is not a problem anymore.

Natural Dawn Simulator Alarm Clock

Rating: ★★★★★ on HowToGetUpEarly.com scale

Oh, and  by the way, This Natural Dawn Simulator Alarm Clock can be a perfect gift for Christmas for your heavy sleeper partner.

My Favorite Natural Dawn Simulator Alarm Clock

Oct 222011
 

If you want to learn how to get up early in the morning every day, you should stop considering yourself being a heavy sleeper. The thing is that people usually use it as a very convenient excuse for not being able to wake up early. Unless you suffer from some sleep disorder or insomnia and your health issue can be treated with medication under the doctor’s care as prescribed, you are able to get up as early as you want. The most reliable way to wake up early is to make it a habit. 

Turning your waking up routine into a habit means that you will be doing it automatically, without rationalizing, just like brushing your teeth. This will make it easy for you; you just need to make a commitment for 30 days. Normally it takes 3-4 weeks to build a new habit. So, one month of hard work can make your life easier and give you all the benefits of waking up early in the morning every day.

It is hard to make drastic changes in your lifestyle at once, so you need to go step by step, changing your sleeping schedule, using tips and products to help your body wake up early and improving your health. Remind yourself of your goal every day. It is hard to remember everything you wanted to do in order to get up early first thing in the morning, since your brain needs some time for fully awakening, so placing stickers around the house as reminders can be a great idea. Believe me, after few weeks you will do all your morning routine automatically. Besides, making a promise not only to yourself that you will keep the commitment, but also to someone you don’t want to disappoint, like your partner or parent, or your best friend can be very helpful and motivating.

Oct 212011
 

Acupressure is one of the Eastern techniques that have been helping people on how to get up early for a long time. The fact is that acupressure is a modification of acupuncture that helps people to improve their health issues by affecting the specific points located on the human body, but unlike acupuncture you don’t use needles for that. You don’t have to be a certified specialist to practice acupressure, and you can do it yourself at home.

You affect the specific points on your body using finger pressure. Acupressure technique is known as a good remedy from sleep disorders and even insomnia. It allows you fall asleep faster and sleep deeper and without interruptions. Practicing acupressure is safe and easy, and has an immediate affect on your body helping you go to sleep easily.

If you want to improve your awakening and show your body how to get up early every morning feeling great, you should consider trying acupressure techniques. All you need is to press the right spot on your body with your fingertips for a few minutes. If you are new to acupressure, the pressing time shouldn’t exceed 5 minutes. Use your fingertips to press the points, you can press them steadily, or in a massaging manner, whichever feels better for you.

Find the spot above the nose, the depression right between your eyebrows, and gently press it with your fingertips for a minute or so. Then repeat for a better effect. After you are done with this point, continue with massage of the back of your head. Concentrate on the base of your skull working with both of your hands in a circular motion until you feel the relief. Finish with massaging both of your ears. This procedure takes no more than 10 minutes but can improve significantly the quality of your sleep helping you on how to get up early.