Posts Tagged ‘benefits of sleep’

6 Things You Can Do To Wake Up Early

We have heard this famous line often -“The Early Bird Catches the Worm“. Ever since our tender years, this line has been imprinted in our minds. Waking up early is the way to start the day right. They say the earlier you wake up, the more productive you can be as you get through the day.

But for some of our fast metabolism dieters, waking up early can be a challenge. How do we step up from this difficulty? How can we encourage ourselves to rise up earlier when we are so tempted to extend our shut eye?

motivation in waking up early

We recommend these 6 tips to help give extra boost to waking up early. Try applying them in your routine and see which one works for you best.

1. Place Your Phone or Alarm Clock Away From Your Bed

Do you ever wonder why even though you’ve set three alarms already, you still find yourself sleeping more? The culprit behind it is the location of our alarm clock. Most of us place our alarm clocks (or smartphones nowadays) on our bed. Making it incredibly easy for us to grab it and hit “snooze”.

And since we’re still lying in the four corners of our comfortable bed, it is easy to doze off again. These recurring actions resulted to us getting late at work and ruining our schedule for the rest of the day. How do we fix this detrimental habit?

The solution to that is by simply putting your alarm clock away from your bed! You can put your alarm clock on your study table, cabinet, or near the door. The farther it is, the better. The goal  is to force you to exert more effort in standing up and getting away from your bed. This movement will help the transition from being asleep to being awake immediately.

2. Have Something to Look Forward To

Before you go to sleep the night before, list down all your goals for the next day. Whether you want to go out for a run, read a new novel, or cook a healthy meal for the family, whatever that is, list it down.

These goals will inspire you to wake up early and keep moving! Because, if you don’t have any goals set for the day, sleeping (or doing nothing) will always be a better option for you.

3. Set a Bedtime Alarm

Did you know that you can also use your alarm clock as a bedtime alarm? Yes, you read it right! This is really helpful especially if you have trouble sleeping. Set the time when you need to sleep. The moment it alarms, it will remind you to sleep now and halt every activity you’re doing at the moment.

4. Establish a Relaxing Nighttime Routine

We recommend to only do light things before your bedtime. It is important to relax your brain and lull it to sleep. You can listen to a mellow music or meditate. Not soon after you’ll find yourself sleepy. Conditioning yourself to sleep before your bedtime will help you establish a consistent sleeping pattern.

5. Have an Accountability Buddy

Tell your best friend or your family about your plans of waking up early and let them join your quest. You can invite them to take a morning run with you. The words you left to them will hold you accountable for it. Surely, you wouldn’t want to break your promises to them, right?

6. Cut Your Screen time Before Going to Bed

The blue light emitted from electronic devices prevents your brain from releasing melatonin, a hormone responsible for making you sleep. It is highly suggested to cut off your browsing time 30 minutes before bedtime to relax your brain after a tiresome day. When you’re relaxed, your brain will be able to release the hormones you needed to have profound and relaxing sleep.

Try these tips tonight, and if they work for you, then make these things a habit. Waking up early will do wonders in your waking life.

7 Tips for Getting A Good Night’s Sleep

We all know that getting an adequate sleep is an essential key to having a healthy lifestyle. As much as we need to exercise to get rid of our extra fats and keep our metabolism on fire, our body also needs sufficient rest through sleeping. Having a good night sleep is the perfect opportunity to repair our overall health.
7 Tips on Getting A Good Night Sleep

However, most of our fast metabolism dieters are taking this rule for granted. With a hectic kind of schedule from attending to appointments, business meetings, tending the family, and other lifestyle affairs, it seems impossible to give room for an adequate sleep. How do we motivate ourselves in committing a good night sleep? Here are the tips you can apply in getting an adequate sleep.

1. Establish a consistent sleeping schedule.

Establishing a consistent sleeping schedule helps in setting your body clock. Your ideal sleeping time naturally starts when your body feel tired and sluggish, so you won’t toss and turn the moment you rest on the bed. When you start feeling like one, record the time and start establishing the routine of sleeping on the same time every night. If you’re getting an adequate sleep, your body will wake up voluntarily, eliminating the need for turning on the annoying alarm clock.

 

2. Go to Bed at earlier timebenefits of sleep
Once you establish your sleeping schedule, it is important to follow it religiously. One way of following it is to get on the bed earlier. Example, if your sleeping time is at 11 p.m., make it a habit of getting into bed 30 minutes earlier.

3. Control your Nap time

Napping is a great way to recharge your energy and recover from your lost sleep hours. However, napping at a longer period of time will tend to worsen your sleeping routine. You will find it hard to sleep in your bedtime schedule later on. The ideal nap time to take is 15 minutes.

4. Avoid using electronic devices

Use of electronic devices such as computers, smartphones, and TV will disrupt your bedtime sleep. The blue light emitted from electronic devices prevents the production of melatonin hormones, the one responsible in making you sleepy. Aside from that, your attention will be diverted as you force your brain to focus on absorbing the information you’re reading or watching.

5. Make sure your room is dark.

dark bedroom

All nighttime lights disrupt you from sleeping, so make sure that by the time you go to your bed, the room is completely dark. The darker your room will be, the better you’ll sleep. Shut your curtains and block the lights emitting from the windows, moving your electronic devices (even the alarm clock) out from your vicinity. If not, you can wear a special mask to cover your eyes.

6. Cut Down Caffeine  Intake

This shouldn’t be too hard for our fast metabolism dieters, granted our program is designed to keep us from drinking this metabolism-killer beverage. As you know, caffeine makes us jittery and alert, resisting our urge to sleep. Instead of drinking caffeine, switch to drinking water or herbal teas.

7. Relax Yourself

Last but definitely not the least, let your mind and body feel relaxed as you snuggle on your bed. It is important to wind down, and calm your mind as you prepare or sleep. Don’t think of anything that might trigger your stress hormones and disrupts your sleep. Instead, close your eyes and take a deep slow breath to relax your body. Imagine a peaceful and calming scenery to calm your raging nerves.

When you sleep better, your body undergoes repair as it optimizes and replenish your energy to become healthier and more productive in life plus it is one proven way to maintain a healthy weight. So get a good sleep! Turn off the computer and let go of your worries for tonight.