Tips for the Night Before
1. To get quality sleep, avoid drinking caffeinated or alcoholic beverages before you go to bed.
There are numerous studies that show how caffeine (in chocolate, coffee, and tea) and alcohol (wine, beer, brandy, etc.) can affect the quality of sleep that you get because these substances cause a lot of disruption to your sleep cycle.
Drinking caffeine can be very helpful in the mornings, but it is one of the worst things you can do at night. If you like to drink coffee or soda after work, you should switch to a different drink because drinking caffeine late in the day can prevent you from falling asleep in the evening, and keep you from staying asleep throughout the night.
Drinking alcohol before bed will also prevent you from getting the rest that you need. While some believe alcohol improves sleep, it actually disrupts your REM stage of sleep, which is when your body is restoring itself. When your REM stage of sleep is disturbed, it has a negative impact on your overall quality of sleep. Drinking alcohol before bed also tends to cause you to wake up throughout the night.
2. Engage in relaxing activities at night.
You could spend the few hours before going to bed reading a book, listening to soothing music or your favorite sleep podcast, or taking a bath to encourage your body and mind to relax. Decelerating your mind prepares you to have a deeper sleep. The key is that this time is quiet and enjoyable for you, so your routine may differ from someone else's—and you might want to try more than one activity to calm you down.
Put away any screens like your phone or television, and do a more mindful activity. You may want to do some light yoga or meditation, or even write in your journal to recount the day.
3. Prepare for the morning.
The night before, choose the clothes you’re going to wear the next day, assemble the ingredients for tomorrow’s breakfast, and place the things you’ll need for work or school inside your bag. Not only will this help you save time in the morning, it will also take some things off your mind at night while you're trying to go to sleep.
As soon as you wake up, you will be all prepared to get up and start your day. One of the most important things here is to prepare your breakfast the night before so you don't get rushed and end up skipping it. Eating breakfast is a huge factor in giving your body the energy it needs to get through the day. Eating a healthy breakfast has also been linked to better brain function.
Gathering everything you will need for the next day the night before will also prevent you from forgetting something in the rush of the morning. At night, you can take your time to think through what you will need for the following day.
Prepare the night before so that as soon as you wake up, you will be all prepared to get up and start your day.
4. Use sleeping tools to ensure that you get some shuteye.
Many people are sensitive to noise or light, and this sensitivity can deter them from getting a good night’s sleep. One way to ensure that you get to sleep at the time you want is to use sleep tools. These are designed to encourage the body to fall into a peaceful slumber anytime.
For example, blackout shades help block any light from coming into your room from outside. If you live near street lights or if you have to sleep during odd hours during the day due to a night shift work schedule, having blackout curtains will make your room more conducive to sleeping. You may also want to use a sleep mask to ensure any extra light is eliminated.
Earplugs can also help you sleep, as they will block out background noise. A sound machine is sometimes preferred because it can be relaxing for some people. You may have to try a few things to see what works best for you.
5. Sleep before midnight.
Sleeping before midnight ensures that you get a sufficient amount of sleep, much closer to the recommended number of hours of slumber to completely refresh you the next day. You can employ the tried-and-true strategies found in this post to help get you to sleep. But do these before midnight.
As mentioned before, you will want to avoid caffeine and alcohol, but you also want to avoid having screen time during the hours before you go to bed. Also avoid having a large meal or exercising right before bed, and create a comfortable sleep environment.
Make sure your room is slightly cool and completely dark. Create a haven for sleep by ensuring your bed is comfortable and your room is calming. Remove any possible distractions, such as your smartphone or laptop.
In the Morning
6. Set the alarm for an early start.
To be considered an early bird, your wake-up time should be between 5:00 and 5:45 AM. When you start doing this, you will realize that mornings can be the most productive part of your day. When you wake up with a clear mind and a well-rested body, you can focus on important tasks and set your goals for the day while everyone else is still asleep.
This gives you extra time to start your work and get other things on your to-do list crossed off. This means that by the time the evening comes around, you will not have any work left to do. You can spend your time relaxing or having quality time with your family. Switching from being a night owl to an early bird can significantly increase your productivity in both your professional and personal life.
7. Avoid the snooze button.
Hitting the snooze button actually contributes to your feeling of tiredness because it disorients your brain and body. Furthermore, it has a negative effect on your well-being if you make it a habit.
During your sleep cycle, your body changes back and forth between light and deep sleep. About an hour before you wake up in the morning, your brain starts to reboot by sending out signals to release hormones such as cortisol and adrenaline. Additionally, your body temperature rises, and your sleep becomes lighter as your body is preparing to wake up.
When you wake up with a clear mind and a well-rested body, you can focus on important tasks and set your goals for the day.
The truth is, hitting your snooze button can actually make you more tired—especially if you didn't get enough sleep to begin with.
The five extra minutes of sleep you get by hitting snooze are less restful than five additional minutes of deep sleep because you don't fall back into a deep sleep. If you know you can sleep an extra five or ten minutes in the morning, set your alarm for a later time and just get up the first time it goes off.
8. Consistently wake up at the same time each morning.
Wake up at the same time every day, even on the weekends. This routine will help train your brain and body. When it becomes a habit, you will discover that you can wake up minutes ahead of the alarm.
Part of setting this routine will likely require you to go to sleep at the same time every night as well. Once your body is used to this, you will have an easier time falling asleep due to the routine that your body has been trained to be in.
9. Ease into the morning.
Stretch. Savor the moment you wake up. We often feel tired throughout the day because of the notion that everything is urgent and we must address things quickly. Rushing is the fastest way to become stressed and disheveled even before the day has begun. Give yourself enough time in the morning to be at ease and relaxed.
10. Get properly hydrated.
Here is a way to ensure that you are properly hydrated during the day: Make it a habit to drink up to 16 oz. of water upon waking up. When you wake up, you're dehydrated because you haven't had anything to drink in several hours. Once you get some water in your body, your circulation will increase and you will feel less lethargic.
Benefits include lowering the risk of certain diseases, many of which can also be lowered by increasing your quality of sleep.
11. Do some exercise.
Many successful people use the early hours of the morning to work on their health and well-being before they tackle their work for the day. Exercise is a natural energy booster because it allows your oxygen-rich blood to circulate through your body to your heart, organs, muscles, and brain.
Regularly exercising in the morning will help keep your energy levels high all day. Take every chance you can in the morning to move around. Even if you are just walking around the room while talking on the phone.
12. Eat breakfast.
We are big advocates of people starting their days with breakfast for the benefits it has for your health. Your brain needs proper fuel to function optimally. If your blood sugar is low, your brain will begin to slow down and you will feel fuzzy as a result.
Healthy breakfasts that combine protein with slow-burning carbs (such as a banana with peanut butter or granola with yogurt and berries). These are best for maintaining your blood sugar levels throughout the day. This post contains suggestions for quick, healthy breakfasts that help jumpstart this healthy habit.
13. Practice mindfulness.
To feel more energized after having woken up early, it is a good idea to engage in some inner work. This time is also good for journal writing or some mindfulness exercises.
Starting your morning by practicing mindfulness promotes healing, increases your awareness and energy, and sets you up for success. Take five minutes to practice mindfulness as soon as you wake up. This will improve your focus and energize your body before you start your day.
Conclusion: Wake up early for more success and happiness.
In this article, we have talked about how waking up early increases your success. And we provided tips for getting into the habit of rising earlier than usual.
See what difference waking up early can make in your life by trying out the processes mentioned here for at least a week.
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I have a problem waking up, looks like I'll try to do what you wrote and hope it will work for me: D