Benjamin Franklin said, “Early to bed and early to rise makes a men healthy, wealthy, and wise”. Becoming an early riser from a sleepy head can be difficult, if you are used to getting up late and then rushing to work. But a little planning, motivation, and understanding of the health benefits of early rising can do wonders for you. This might require practice but the following steps can help you to wake up early and start your day effectively.
Steps to Be Followed to Rise Early
1. Unplug and go to sleep early
Shut down all electrical gadgets 30-40 minutes before you go to sleep and avoid reading in bed late at night. This will accustom your body to realize that the bed is for sleeping purposes only. This will lull you into deep sleep as soon as you go to bed.
2. Sleep adequately and punctually
You need to discover your optimal sleep time. Sleep for 6-7 hours daily. But sleeping punctually is also important. For this you need to sleep and wake up at the same time. After a few days of practice this will become a habit and you’ll no longer require an alarm.
3. Use a soft tone as alarm sound
Change your alarm sound from a blaring tone to a gentle one. This will make you feel happy and stabilize your mood. Waking up to one of your favorite soft music numbers can also be a good option. Jarring alarm sounds also increase the risk of a heart attack.
4. Practise deep breathing and a few stretches
As soon as you get up in the morning, practise deep breathing a few times. This calms your body and mind. A few slow stretches or simple yoga exercises can energize your body. This will eliminate the constant urge for sleeping again.
5. Drink enough water
Whilst sleeping, the body uses all its stored water. So re-hydrate yourself with a few glasses of water after waking up. This will stimulate your digestive tract and reduce stress from the body.
6. Exercise
Exercising can be a good way to warm up your body for the day ahead. You can do anything that suits your interest. Walking, jogging, push-ups, tread mill or aerobics are few of the options.This stimulates your blood circulation and re-energizes the whole body.
7. Take a shower
You should take an early shower as this stimulates the body and refreshes your mind. Early shower also helps you to avoid the 10 minute snoozes and the saved time can be used for productive work.
8. Eat a healthy breakfast
Never skip a breakfast meal as your body needs energy to work. You should have a healthy breakfast which includes cereals, milk, toast, fruits, oats, eggs or juice. Breakfast boosts your energy level and makes you feel satiated.
9. Avoid caffeine
Caffeine is regarded as a stimulating agent and an energizer. But you should not drink more than one cup of a caffeinated drink early in the morning. This is because excess caffeine will boost your energy at that instant but later can make you feel lethargic.
10. Use your leisure time productively
Use wisely the free time you have gained from getting up early. If you have nothing to do, then spend some time talking to your family. This can make you feel happy for the rest of the day.
Quick Tips
1. Do not eat just before going to bed.
2. Avoid drinking alcohol.
3. Eliminate stress.
4. Wake up with a smile.
5. Progress in your plan slowly but start now.
6. Avoid the urge of sleeping in for a few more minutes.