I am only a morning person when it's a work day or a morning appointment. Honestly, if the body decides to sleep in and rest more, shouldn't I be obligated to let it wake up whenever, instead of a fixed timing?
I have heard one too many testimonials and self help blogs and books that tells me going to bed and rising early is good. Researchers also say it's good, so it should be good, right? I have tried going to bed early before, and most of the time, it's either I was working, coming home late, catching up on TV shows or suddenly there's just too many things I should check on the Internet. Sometimes I'd go to bed early and for an hour I twist and turn to try to doze off and lo and behold, it's 12am already. Dang.
And in the morning I stumble my way to the bathroom and the first thing I see in the mirror are my eye bags. And I swore to myself I'd do myself a favor to sleep early, and the same cycle repeats.
So, since it's a new month, I thought I'd look into this matter seriously. Sleep early and rise early. It's not rocket science or algebra, right?
How to be an early riser:
#1. Convince yourself the benefits when you're an early riser.
There has to be something you would want to achieve if you wake up early the next morning - maybe arriving at work earlier, or checking the news or putting more time to prep yourself for work.
#2. Easy does it.
Train yourself to go to bed a little earlier than usual (15 mins, maybe) and wake up 15 mins earlier. The body will adjust to it as opposed to drastic changes.
#3. Avoid TV and Internet close to bedtime.
An important thing you should know is a naturally occurring hormone called melatonin. The production of melatonin is controlled by light exposure that regulates your sleep wake cycle. In layman terms, the more light you're exposed to before bedtime, the harder it is to fall asleep.
Another term you should know about is blue lights. Lights emitting from your TV and computer screen or tablets and smartphones are called blue lights. This also contributes to the disruption of melatonin production.
#4. Relax yourself.
There are many things to unwind yourself after a day of hard work. Read a book, write in a journal, think peaceful thoughts. Make sure your bedroom is as cozy as it can be and your bed as comfortable. Soothing classical music or white noise can also do the trick. The white noise apps I use can be found here and here.
#5. Avoid a heavy dinner.
Avoid a hearty meal 2-3 hours before bedtime. Your stomach will take time to digest the food, when all you want is to relax and doze off. But if you really must snack, try a banana, sugarless cereal or a small glass of milk (I don't like waking up in the middle of the night to use the toilet).
#6. Don't hit the snooze button.
Guilty on so many levels. Hitting the snooze button contradicts this whole early riser plan in the first place. Keeping your alarm clock as far away from you also forces you leave the comfort of your bed to switch it off.
Keep in mind these are some easy ways that everyone can follow, or if you're just starting this regime. There are a lot of ways more you can try - via Googling or seeking advice from your doctor.
Now that you're pumped to get started, here's some benefits of being an early riser:
Rewards for an early riser:
#1. Gain more time.
When you're up early, you'll automatically feel there's so many possibilities for you in the morning. You get to take your time doing things you normally wouldn't do - like fix a healthy, nutritious breakfast, drink coffee while catching up on news, inhale the fresh air or if you like, do a little exercise, meditate or yoga. Or anything else you can find to do.
#2. Quiet time.
If you have kids, use the early hours in the morning to have some quiet time for yourself.
#3. Arrive early at work.
You can choose to have your breakfast in the pantry, or get a head start at work. This is the time when the office is most quiet and it'll give you time to focus and plan the rest of your workday.
#4. Enjoy the sunrise.
It's the start of a new day! Visualize peaceful scenes and pictures and take deep breaths. Tell yourself today is going to be a good day!
#5. Get better sleep.
Experts say when you go to bed early and rise early, your body will be more in tune with the circadian biological clock and it will create a sleep and wakefulness balance.
#6. Family time.
Depending on your job scope, the earlier you get a head start, the earlier you can get work done. So you can come home and spend quality time with your loved ones as you didn't bring work home. This is easier said than done of course, but remember, one step at a time =)
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