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 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.

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.

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” »

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.   

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.