How to Get Up Early Feeling Energized

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Read on for simple tips on how to wake up early feeling energized  


Subrat Das

Photo by Ekaterina Kasimova on Unsplash


Do you want to improve your wake-up routine? Do you want some quiet time for meditation, do you want a morning workout, go for an early morning walk or just have a few moments of reflection to be better prepared for your day?

“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.” – Marcus Aurelius

If you love the idea of getting up early but find it difficult to getting out of bed here are simple tips that help you to sleep better and wake up early:

1. Gradually change your wake-up time: Normally if you get up at 7.00 a.m., then aim to get up at 6.45 a.m., for a few days. Once you get used to your new time again aim to get up at 6.30 a.m. Do not suddenly change your wake-up time from 7.00 a.m. to 5.00 a.m. Trying to completely change your wake-up time can make it difficult for you to stick to the new routine.

National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. Decide how much sleep you need as per the requirement of your body considering your overall health, daily activities, and typical sleep patterns.


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2. Plan your dinner time: To get up early in the morning do not eat your dinner too late. Eating a big meal just before bed could disrupt your sleep cycle. If you eat a heavy meal and go to sleep immediately it can cause heartburn, indigestion and will keep you awake at night.

"Eating a heavier meal and then getting straight to bed is a major reflux culprit, so allow a minimum of 30 minutes between bedtime and your last meal,” says Jaclyn London, M.S., R.D., C.D.N., Nutrition Director at the Good Housekeeping Institute.  

"The goal is to finish eating dinner, and any dessert, at least 2-3 hours before bed," says Sydney Greene, MS, RD, at Middleberg Nutrition. With your hectic work schedule if 2-3 hours is not realistic for you, make sure to finish your dinner at least 1 hour before you go to sleep. Research has shown that those who go 2-3 hours without eating before bed have a decreased cancer risk, insulin resistance, and inflammation.

You should plan your dinner time which is realistic and practical for you to have a good sleep at night to get up energetic early in the morning.


Photo by Pablo Merchan Montes on Unsplash


3. Stop using Electronic devices before going to sleep: Quality sleep is essential to feel energetic to wake up early in the morning. Watching Television, using tablets, smartphones, laptops, and other electronic devices before bed delays your body's internal clock, suppresses the release of the sleep-inducing hormone, and makes it more difficult to fall asleep. Electronics delays or prevents the production of melatonin a hormone required in your body to feel sleepy and stay asleep.

The more electronic devices that a person uses in the evening, the harder to fall asleep says the National Sleep Foundation. Impose a digital curfew two hours before bed, one hour before bed or even 30 minutes before bed earlier the better says the National Sleep Foundation.


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So, plan a time you feel realistic for you to put down your phone and switch off your television and instead make it a habit to read some printed books.

You can read some positive or motivational books of your choice before you go to sleep at night. Microsoft co-founder Bill Gates reads an hour every night mainly biographies, historical books, and intellectual periodicals to help him fall asleep easier.

4. Keep a consistent sleep time: For getting up early in the morning you should make it a habit to go to sleep and wake up relatively at the same time every day even during weekends. You may like to sleep more on Saturdays and Sundays, but this will actually disrupt your body’s natural rhythms.

For best results keep the same schedule every day including weekends. “This will help our brain to understand when to go to sleep and when to wake up," says Dr.Pradeep Bollu, M.D., a board-certified sleep specialist and neurologist with MU Health Care. The gains you made from Monday to Friday may disappear when you sleep until 11 a.m. on Saturday and Sunday. You have to be very disciplined in your schedule.


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5. Limit the Alcoholic drink: Dr. Bollu says "Alcohol disrupts the sleep significantly, resulting in a state of sleep fragmentation and deprivation,”. You will not feel refreshed when you wake up. Limit the booze in the night to wake up refreshed early in the morning.

“Lose an hour in the morning, and you will spend all day looking for it.” – Richard Whately

6. Avoid caffeine before sleep: Stimulants like tea, coffee, and chocolate may disturb your sleep schedule, so it is better to avoid caffeine products at least one hour before bed.

7.Exercise: Exercise or walking helps a lot. It gets your body tired so you can sleep better. Do not exercise an hour or less before going to sleep as you may be pumped up.


Photo by Jonathan Borba on Unsplash


8. Drink a glass of water: A glass of water will freshen up your entire body before you get moving. Drink a glass of water after you get up in the morning.

9. Do the things you enjoy: 

“I get up every morning and it’s going to be a great day. You never know when it’s going to be over, so I refuse to have a bad day.” – Paul Henderson

 

Photo by Yayan Sopian on Unsplash

 

Make your morning routine filled with activities you like. My early morning activities include meditation, chanting of mantras, writing my gratitude journal, listen to Vedic mantras, do some stretching, and a short morning walk. If you feel sleepy you can go out for a walk immediately after getting up.

“An early-morning walk is a blessing for the whole day.” – Henry David Thoreau

 

Photo by Neal E Johnson on Unsplash

 

10. Keep your phone away from your bed: Many people grab their phones to go to social media or emails and start scrolling immediately after getting up. Keep your phone somewhere away from your bed because scrolling your phone in the morning may send your brain into a stressful state. Your endless scrolling in the bed will make it harder to get up and you may stay in bed for an extra hour.

“The breeze at dawn has secrets to tell you. Don’t go back to sleep.” – Rumi

 

Photo by Roman Synkevych on Unsplash

 

I shared these tips and strategies that work for me. If you really want to get up early you can adopt some of these methods and see if it works for you or you can devise your own methods which may be a more practical for you.


You might be interested to read:

How To Practice Gratitude and Increase Your Happiness


 About the Author

Subrat Das, B.com (Honours), MBA(Finance), is an experienced Finance and General Management Professional who worked in Managerial positions in reputed media houses and other industries. Inspired to write on Life, Hope, Self-help, Education, Mind, Spirituality that may be helpful to people of all ages to live a better life.


References:

https://www.sleepfoundation.org/articles/why-electronics-may-stimulate-you-bed

https://www.eatthis.com/best-dinner-time/

https://www.goodhousekeeping.com/health/wellness/a44714/acid-reflux-symptoms/

https://www.goodhousekeeping.com/health/g26326568/how-to-wake-up-early/

https://www.entrepreneur.com/article/300788

https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need

https://parade.com/936820/parade/good-morning-quotes/

https://everydaypower.com/morning-quotes/



 


 

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