How to learn to get up early, to become an early riser Part 1

Well wake up before dawn, because a habit conducive to health, wealth and wisdom.

Aristotle.

Previously, lie down, get up earlier - will be healthy, beautiful and wise.
The early bird catches the worm feeds. Whether born early birdies or become?

In my case - certainly the second.

When I was 20-something years, I rarely went to bed before midnight, and almost always liked to sleep late. Usually my daily business does not start in the morning and noon. But after a while I noticed he could not ignore the strong link between achieving success and an early rise, even in their own lives.

On the rare occasions when I did get up early, I noticed that my productivity was almost always higher, not only in the morning and throughout the day. In addition, I felt much more cheerful. Therefore, being active in achieving their goals, I decided to necessarily be a lark. I quickly set the alarm for 5:00 ...

... And the next morning got up in time for the afternoon.

Hmm ... .. I tried again and again, many times, but I could not be any significant progress on this issue. I decided that maybe I was born without the required gene, responsible for the early rise. Once the alarm to sound, my first thought was always to stop that damn noise and go back to sleep.

I followed this habit a few years but then eventually came across an article about a sleep study, which showed me that I was approaching the problem from the wrong end. Apply their ideas into practice, I was finally able to become a serial lark.

It's hard to be an early riser using the wrong strategy. But with the right strategy, it is relatively simple. The most common wrong strategy is this: Are you suggesting that if you're going to get up early, you better go to bed early.

You estimate the average number of sleep now and then just shift the schedule for a few hours ago. If you currently sleep from midnight until 8 am, I believe that in order to get up at 6, it is necessary to lay down at 10pm.

It sounds reasonable, but to implement it is usually not possible. Apparently, there are two models of sleep.

The first is that you lie down and get up every day at the same time. It's like an alarm clock that rings twice a day, and he calls you're trying to sleep in the same hours. For life in the modern society, it seems logical to do this. We need a predictable schedule. All that we need - is to ensure the necessary rest.

The second model is a dream that you should listen to the demands of your body, that is, when to go to bed when you feel tired and get up when you wake up without any alarms.

This approach stems from biology. Our bodies know how much rest they need, and we should listen to them. Through trial and error I found that both of the above sleep patterns are not optimal.

Both of them are wrong, if you care about your performance and / or efficiency. Here's why: If you sleep at fixed hours, sometimes go when not want to sleep.

If every day to go to sleep, you need more than 5 minutes, you are just too cheerful. You waste time lying in bed awake instead of sleeping.

Another problem is the assumption that you need the same time to sleep every day, which is not true. The need for sleep varies from one day to another.

If you are going to sleep, listening to what your body says, it is likely that you will wake more than necessary - in many cases, much more, for 10-15 hours per week (the equivalent of a light day).

Most people are sleeping so sleep more than 8 hours per day, which is usually too much. In addition, your morning is becoming less predictable, if you get up at different times. And as our natural biorhythms often do not coincide with the 24-hour cycle, you may find that your sleep begins to shift.

The optimal solution for me was to combine these two models. This is a very simple solution and many larks follow it without thinking, but nevertheless, for me it was a revelation.

The solution lay in the fact that I went to bed when he felt sleepy (and only then), and the alarm clock to get up at a certain time (7 days a week). Thus, I always get up in the same time (in my case is 5 pm) but go to every day in many ways. I go to bed, when I can not stay awake.

My sleepiness test is that if I can not read one or two pages of a book, is not disabled, I am ready to sleep. In most cases, going to bed, I fall asleep in three minutes or less.

I lie down, sit back, and then turned off. Sometimes I go at half past nine, sometimes sit until midnight. In most cases, this occurs at 10-11 pm.

If I can not sleep, I continue to stay awake as long as I did not begin to droop eye. It is best at this time for something to read, as the upcoming sleepiness becomes apparent.

When my alarm goes off in the morning, I turn it off, sip a couple of seconds, and sit down. I do not think about it. I realized that the more I stretch the process of recovery, the more likely that I fall asleep again.

Therefore, I do not let a thought in my head about what benefits do I get to sleep late. Even if I really want to continue to sleep, I always get up immediately. A few days after the beginning of the use of such a scenario, I discovered that my dream came into a natural rhythm.

If the night I did not sleep well, it will automatically become sleepy earlier and that night I sleep longer. If I have a lot of

How to learn to get up early, to become an early riser Part 2

If you learn how to get up early you will have more time for things that are much more interesting than the dream.

And when enough time for everything that is important to you, it gives you a great sense of harmony, serenity and optimism.

Please return to the question of going to sleep, just in case the desire to sleep ...

To do it right, you need some knowledge and common sense. If you do vigorous activities before bedtime, it can ward off sleepiness at some time.

In college, I used to play poker until dawn, then we often went to lunch. I can not sleep longer than my usual schedule provided, if I work, relax with friends or do some other activity. But this is not what I had in mind when he talked about drowsiness.

I mentioned the test when you can not read more than a few pages without losing focus. This does not mean you have to wait until fall from exhaustion. The appearance of sleepiness, I'm talking about - it is the moment when the brain begins to produce hormones that you are euthanized.

Do not confuse it with the usual fatigue. You feel like you start to doze off. But for this to happen, you need to create the right conditions. Give yourself a little rest before going to bed. I am convinced that reading - is a great way to relax.

Some say that reading in bed - a bad idea that you need to sleep in a bed. I have never had a problem with it, because when I feel sleepy, I just save the book and fall asleep. But you can read in the chair, if you so prefer.

How to learn to get up early

Another example of dough. Ask yourself: "If I go to bed, how fast can I sleep? "If you think it will take more than 15 minutes, I would advise to wait a while and continue to watch.

When you set a fixed wake-up time, you may need a bit of practice to determine the correct bedtime. Initially, large fluctuations are possible if too late to go to bed one night and too early to another.

But over time, you will learn to feel the moment when you can go to bed at the same time instantly fall asleep and wake the next day well-rested. To protect itself from lack of sleep, set a deadline, after which went to sleep in spite of everything, even if is not desirable.

I clearly represents the minimum amount of sleep that I need. 6.5 hours - is perfectly acceptable to me, but I can sleep for 5 hours and feel normally, if it does not happen every night. Maximum time of my sleep - 7.5 hours.

Until I started to get up at the same time every morning, I often slept for 8-9 hours, sometimes even 10, if tired especially hard. If the day you consume caffeine, it can affect your sleep rhythms. The first article assumes that you are nothing of the sort used to waking. If you are addicted to caffeine, first get rid of this habit.

Do not expect that natural sleep will come at the right time, if you khimichit with his brain. The goal of the first article was to explain how to develop the habit of getting up early.

And tips are intended to develop the habit. When a habit is fixed, it begins to act instinctively. You can engage in vigorous activity, such as work or play computer games, and you're still going to know exactly when it's time to go to bed, even if it takes place at different times.

Test drowsiness important for the development of habits, but later it was replaced by the subtle signs of the organism. You can always sleep longer than usual when you need. If I do not go to bed until 3:00, then I will not get up at 5 in the morning.

But I will be back to its usual schedule the following day.

I recommend getting up at the same time, 30 days in a row to secure the habit, then you adapt to it so that it will be difficult to sleep more than usual.

I wanted to sleep late one Saturday morning and turned off the alarm clock, but wake up automatically at 4:58. I tried to sleep again, but could not. Like this.

When developed the habit, it is not difficult to get up if you fall asleep with the appearance of sleepiness.

If you have children, you adapt as much as possible. My kids are 5 years and 1 year respectively. Sometimes they wake me up in the middle of the night - my daughter used to suddenly appear in the bedroom to tell his wife about his dreams, or just chat.

And I understand what it's like when a small child wakes up every few hours. If you are in the same situation, there is one advice: go to sleep when you can. Children are not particularly adhere to schedules :-)

If you can not get out of bed when the alarm clock rang - it is likely to lack of discipline. If discipline you order, you get up no matter what. Motivation helps, but it is short-lived and may last only a few days.

Discipline is like a muscle. The more you develop it, the more you can rely on it. Each discipline has (quietly, right?), But not everyone develops it.

Basically, it comes down to, to take on simple tasks, execute them, and gradually move to more complex. This is similar to yoga exercises. With the strengthening of discipline tasks such as get out of bed at a certain time, will be a mere trifle. But undeveloped discipline it can seem an insurmountable obstacle.

Why do I get up early?

I would say the main reason is that you will have more time for things that are much more interesting than the dream.

Again, I have gained 10-15 hours a week doing this. Additional time is very noticeable. By 6:30 I did gymnastics, took a shower, ate breakfast and ready to go.

I can devote to productive work more hours per day and usually I finish work at 17:00 (this includes personal "work": reply to the letters, pay bills, pick up daughter from kindergarten, etc.).

It gives me 5-6 hours of free time every evening that I can devote to my family, as well as books, magazines, different hobbies, etc. And most importantly, I still have enough energy at this time.

When I have time for all that is important to me, it gives a sense of harmony, serenity and optimism. Think what you could do for that extra time. Even 30 minutes a day will be enough to do the exercises, read a couple of books a month, lead