When you wake up before 6 am, you may hardly have the energy to hold a conversation, let alone go exercise, schedule your day, and get a head start on your daily to-do list. Though, it enticing to hit the snooze button, waking up as the sun is coming out has its advantages. Take a look at these small and easy tips to help you become an early riser.
1. Wake Up Early On The Weekends
It confuses your system, quotes Frank Scheer, Ph.D., a neuroscientist at Harvard Medical School in Boston. Scheer notes adjusting your wake-up time from 6 a.m. to 9 a.m. on Saturday has the same effect as going from Eastern Standard Time (EST) to Pacific Standard Time, then trying to wake up on EST again on Monday.
2. Don’t Jump Head First, Start Slow
The portion of your brain that controls your internal clock is connected to shift your wake-up time moderately with changing seasons. Scheer suggests going to sleep 30 to 60 minutes earlier and setting your alarm back the same amount each day until you hit your goal. It will take roughly minimum one week for your body to adjust.
3. Terminate Making Decisions
As humans we are disposed to “decision fatigue”, meaning we have a limited amount of willpower and choosing to get up early tests that willpower muscle. Humans are prone to “decision fatigue”—we have a finite amount of willpower, and deciding to get up early flexes that willpower muscle hard. Rid away with as many decisions as you can, adds Stephen Graef, Ph.D., a sports psychologist at Ohio University Sports Medicine Center.
4. Set a Date
A recent study that was published in Group Dynamics: Theory, Research, and Practice discovered that exercisers who felt like part of a group had a higher chance to show up on a regular basis, irrespective of the hour. It’s much easier to tell yourself no than a friend.
5. Practice Sleeping In Cycles
Currently, your body cycles between light to deep sleep and back in roughly 90 minutes, Shawn Stevenson, author of Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success states. Being stirred mid-cycle leads to that groggy feeling. Rather, Stevenson notes, try to get five or six full cycles (seven-and-a-half or nine hours of sleep) before your alarm goes off.
6. Try a Light-Emitting Alarm Clock
A study in the European Journal of Applied Physiology shoed that when people were steadily exposed to light 30 minutes before they woke up, they felt more alert and had more efficient and productive workouts. You should give a light- emitting alarm clock a shot, to ease into exposing yourself to light in the morning.