Oct 202011

how to get up early - meditating womanOur every day life is full of stress, and this fact leads to the most of health issues we are facing daily. Stress, anxiety and depression can worsen the quality of sleep, make it difficult to wake up early, and even cause more serious problems, like sleep disorders and insomnia. If you want to remind your body how to get up early in the morning feeling great, you should adjust your biorhythms and your internal clock.

When your biorhythms are out of tune, it is difficult for you not only to go to sleep and get up early, but you are also likely to have nightmares and wake up in the middle of the night anxious and unable to go back to sleep. This can significantly impact your health.

The best thing you can do to defeat stress and anxiety is meditate. Meditation is good for your mental and physical health in general. Besides, it can also help you implement positive thinking into your every day attitude towards the life, creating stress free environment around you.

If you are having troubles going to sleep and waking up early, you should consider meditating at bedtime. It will help you relax, unwind your mind, release the muscle tension, and fall asleep easily. Using aromatherapy products along with the meditation can create the right atmosphere and help you concentrate better. Meditation gives you a lot of benefits, like improving your abilities to work, to concentrate, to memorize things and increasing your self-control and self-esteem. Among the physical health benefits we can name pain relief, absence of headaches and normalization of blood pressure. So if you want to improve your health and need some help on how to get up early in the morning, meditate daily for 20-30 minutes before going to sleep.

Oct 192011

There are a lot of things you can do that can help you on how to get up early every day feeling great and without any problem, but sometimes you just need that little something that will give you extra motivation in the process of becoming an early riser. It is not difficult at all; everything you need is persistence in what you are doing.

Turning waking up early into a daily routine can be challenging sometimes. To avoid the monotony that can bore you to giving up you want to make sure you always do something different each day to make it easier and more fun. It is like eating fish every day, even if it is your favorite dish, sooner or later it will make you want some meat. Take care of variety not only when you cook your breakfast, but also when you choose what exercise you do in the morning. Diversity will teach you how to get up early every day and actually enjoy it!

To increase your motivation think of the things you can reward yourself with in order to maintain the interest in waking up early. Make mornings your favorite time of the day. It is extremely hard to sleep in when you are truly looking forward to waking up to do something that you enjoy the most. It can be practicing your favorite sport, or cooking if that’s what you love. You can go to work earlier and avoid morning traffic jams, if that’s what makes you angry every day. You can turn your mornings into a family time you would enjoy all together, or just spend it on yourself doing something your kids prevent you from. With open mind everything is possible, so wake up early to greet a new day.

Oct 182011

Vitamin deficiency turns out to be a major problem when it comes to how to get up early feeling great. Lack of vitamins affects the sleep patterns and causes different sleep disorders which result in insomnia. If you want to help your body on how to get up early every day, you should make sure you receive all the necessary vitamins.

First of all, B-group vitamins are extremely important for your body, they are needed to maintain mental and physical health. B-group vitamins are involved in the metabolism of serotonin that helps to regulate the sleep patterns. Besides, taking vitamins of B-group can help you prevent stress, anxiety and depression, main enemies of quality sleep.

Calcium is another element needed for a good health and quality sleep. It is not only a mineral that maintain strong bones and teeth, but it is also known for a sedative effect. Lack of calcium can cause anxiety and prevent you from falling asleep. Probably, that’s why a glass of warm milk, since it contains calcium, is considered to be the best bedtime snack that eases falling asleep.

Magnesium helps you go to sleep too. Magnesium deficiency leads to nervousness that can be a reason of insomnia and other sleep related issues. Magnesium along with the calcium deficiency can be the main cause of leg cramps.

The main source of vitamins is food, but you can also consider taking vitamin complexes in pills. Recommended daily dose of calcium is 1,000 – 2,000 mg. You should divide it in portions and take after every meal and before going to bed. The recommended dose of magnesium is 500 mg – 1,000 mg per day and it is also advised to be taken along with calcium after meals and at bedtime. The daily dose of B-group vitamin complex should be 100 mg.

Oct 152011

A lot of people suffer from inability to wake up early in the morning, but it can be really easy if you do it right. If you want to know how to get up early without difficulties, you should use light and get exposed to it, but at the right time. Nature designed special day cycle for us to follow, the sun goes up and we wake up along with it, when the sun goes down we are supposed to go to sleep. That’s how your body works better; when you violate natural course of the things, you face the problems with falling asleep and waking up.

So, what you need is to remind your body how to get up early. Light exposure stimulates your body to produce dopamine that gives you an energy boost to stay active for the rest of the day. That is exactly what your body needs to get up early feeling great. Open the windows as soon as you get out of bed and start enjoying your day right away. Spend few minutes in front of the window looking at the sun. Walk outside in the morning, combination of fresh air and morning sun will help you wake up, make you feel great and improve your health. It is perfect if you have a dog, you can walk you dog out every morning. Besides, walking outside is a good exercise for your body that will keep your cardiovascular system toned and healthy.

If for some reason you can’t get light exposure, you can use natural light alarm clock that will imitate the sunrise and the sunset, keeping your biorhythms normal. If you want to help your body on how to get up early, get light exposure. And in order to go to sleep easily just keep your bedroom dark.

Oct 142011

Stretching is a great way of exercising you should consider if you want to find out how to go to sleep easily and how to get up early without problems. A lot of people stretch instinctively and yawn as soon as they wake up. That is because your body knows better what it needs. Good stretching has a lot of benefits in the morning. It helps the blood circulate affecting all the muscles that are normally hard to reach. It prepares your body for the day providing full awakening after long inactivity during the sleep and shows your body how to get up early feeling good while yawning enriches the brain cells with oxygen.

It is not a secret that yoga exercises are based on stretching all the groups of muscles, but you don’t have to practice yoga in order to stretch, just concentrate on your basic groups of muscles. Start stretching the shoulders, then, continue with the neck, lower back, hips and finish stretching with your thighs. Your body is your best advisor, so stretch as long as it feels good and natural.

Besides, stretching is also good before going to bed. It helps your muscles to relax, releases the tension after a long working day and reduces the cramps or any other pain. Breathe deep along with the stretching and both your body and mind will be eventually prepared going to sleep. Using aromatherapy products can provide you the right mood for stretching and relaxation. You can finish the stretching session before bed with meditation. After this stress relieving bedtime routine you will never have troubles falling asleep. Teach your body how to go to sleep and how to get up early every day, and it will pay you back with strong health and high stress resistance.

Oct 122011

Facing troubles with waking up early every day is a common problem, but as every problem it has its own solutions. If you want to know how to get up early feeling great, you should think of a motivation that can help you. Try to develop a list with associations that will help you get motivated.

First of all, write down all the benefits you have when you get up early, even small ones. For example, “when I get up early, I get the work done faster and this leaves me more time to spend with my family in the evening.” For the best results you should note as many as you can.

Then, write down the list of all the negative things that happen when you sleep in. For instance, “When I sleep in, I am always late to work and my boss yells at me.” Your brain will remember these associations and will evoke positive feelings as soon as your alarm clock goes off early in the morning. If you want to know how to get up early every day and have no troubles with it, you need to train not only your body, but your mind too.

To get the most out of it, consider having a notepad you keep on your bedside table. Every night before you go to sleep write down all the things you were able to achieve during the day because you woke up early. This way you will discover all the benefits of being an early riser and it will be easy for you to succeed in it. You are always more motivated when you see the results, otherwise there is no point to try that hard. Brain can be your main weapon that will help you on how to get up early in the morning.

Oct 112011

How often are you tempted to sleep in instead of jumping out of bed as soon as your alarm clock rings? How often are you tempted to push the snooze button and sleep longer than you have planned the night before? Well, if you want to know how to get up early in the morning without any temptation or even thought of sleeping in, you should consider leaving no options to yourself. This is easy and very effective at the same time.

It can be difficult to make yourself get up early in the morning and having the right motivation just isn’t enough sometimes. Your alarm clock rings and here you are facing a dilemma to stay in warm bed and sleep for some more time, so you talk yourself into rescheduling the things you have planned to do in the morning for some other time. We are good in that, in convincing ourselves and winning more time for sleep. But how can we succeed in waking up early in the morning then? We know it’s all about the motivation, about sticking to the routine, going to bed and waking up at the same time even on the weekends. Do you keep wondering how to get up early every day when you alarm clock has snooze button?

Have no options and you will do great! Schedule important meetings and deadlines at work for early in the morning. This will leave you no choice rather than just jump out of bed and get ready for the day. When your alarm clock rings, it already will be too late to reschedule the meeting or simply cancel it. This works great for me and leaves more time for other things to be done during the day. If you sleep in, this will affect not only you but others too, that what helps me on how to get up early.

Oct 102011

If you want to improve your health and help your body on how to get up early in the morning feeling great, you should consider taking a nap at the noon. Nap can relieve stress and compensate the deficit of sleep. Not getting enough sleep every day accumulates and results in the deficit of sleep, which cause most of the health issues. Having 15-30 minutes nap at lunch can compensate this condition improving your health and making you feel full of energy for the rest of the day.

Taking a nap, also called a “power nap”, during the daytime have more benefits than few extra hours of sleep in the morning. The secret is that during a short nap you don’t go through the full sleep cycle, so you avoid the phase of deep sleep, you have just enough time to rest your mind and reduce the stress you experience during the day. Longer nap can make you feel sleepy, drowsy and unable to go to sleep in the evening, so make sure you don’t nap more than 30 minutes.

Set an alarm clock to limit the time you spend napping during the day to get the most out of it. If you aren’t able to dedicate 15-30 minutes to the nap during the lunch time, consider meditation as an alternative. It can be just as effective as napping letting you relax in the middle of the day and relieve accumulated stress.

If you want to know how to get up early rested every day after a quality sleep and improve your health, you should know that the benefits of power nap have been proved by scientists. The latest research shows that people who used to take a nap at noon live longer and have stronger health, what other reasons do you need to know to start napping today?

Oct 072011

Foods influence on the quality of our sleep significantly, that’s why it is very important to choose the products we eat in the evening carefully. The previous post was about foods that facilitate falling asleep and help us on how to get up early every day. And today let’s figure out what products we should clearly avoid in order to have a quality sleep.

First of all, we already know that all the caffeine products help us to wake up and give us an immediate energy boost, but they should be consumed before noon, because they not only wake you up but keep you awake long after their consumption. Keep in mind that various sodas, green tea, chocolate, chocolate cookies and chocolate ice-cream contain caffeine too.

Alcohol is another product to avoid, because it leads to sleep pattern disorder and makes you unable to have quality sleep. Also you should remember that consuming too much liquid will make you wake up in the middle of the night, so it is advised to drink no more than one glass of liquids before going to bed.

Also, it is recommended to avoid heavy meal after 6 p.m. Light snack with a glass of warm tea or milk will be enough to avoid feeling hungry, which can prevent you from falling asleep too. Spicy food should be also excluded from your diet before the bedtime. Spicy foods are good for speeding up metabolism, but it should be consumed in the first half of the day, and it can easily cause heartburn that will keep you awake.

When it comes to how to get up early every day after a good night rest, remember that your body needs your help. Choose carefully what you eat before the bedtime and your body will reward you with easy awakening.

Oct 062011

A good idea for those, who want to learn how to get up early easily, is watching carefully what they eat before going to bed. “We are what we eat,” and it’s hard to disagree with this expression. There are some products that can help you fall asleep faster and sleep better.

One of them is herbal tea. Warm tea with milk or honey can be a great helper. You can choose a chamomile tea or a mix of herbs created to improve the quality of your sleep and help you relax. But make sure your tea doesn’t have caffeine in it as it will lead to an opposite effect.

Tryptophan is an amino acid that provokes the secretion of serotonin, hormone of happiness. You can find it in dairy products, apples and bananas. That’s why a glass of warm milk before the bedtime is so popular, it really does the magic helping you fall asleep. Apples and bananas are also known for helping our muscles to relax. This way you are able to fall asleep quicker not only because of the tryptophan, but also because your body is relaxed and ready for sleep.

Foods that contain carbohydrates help tryptophan react faster. So, if you want to help your body on how to get up early after a good night sleep, you should consider fruits, vegetables, whole wheat, and oatmeal as a perfect snack. Include these products in your every day diet because they are both healthy and can help your body sleep better and get up early.

This is only a general list of products that will help your body fall asleep and make it easier for you to get up early in the morning every day, but you can create your own detailed list with such products for the best effect.