You have probably heard of the saying ‘the early bird gets the worm’. This still rings true even though the majority of us work desk jobs nowadays. We have covered the importance of sleep many times on this website, so we figured it is about time that we tackle the waking up portion. This is because having the right start to your day can hugely influence how you feel and perform during the hours that follow. We discuss five ways in which you can benefit from an early start and also ways to create for yourself a simple sleep schedule.
*Note: You may not find the following information useful if you are a shift worker.
Five Benefits of Waking Up Early
1. Improves Productivity
Waking up early can give you a good start to your day. There is no doubt those who rise earlier feel less time-constrained and can therefore get more done throughout the day. This in turn makes it easier to finish whatever tasks that you have scheduled for the day e.g. getting in your daily meditation.
2. Better Mental Health
One huge benefit of getting up early everyday is the positive effect it can have on your mental well-being. The principal hours of your day and how you spend them regularly establishes the pace for the remainder of your day and your life. By getting up early, you begin to decrease the worry in your life by dispensing with the need to surge in the mornings. The morning person is also likely to feel more confident, more hopeful, and live a more fulfilled life.
3. Better Sleep Quality
Ambitious people often have very disciplined rest schedules. This is achieved by cultivating the habit of hitting the hay early and not hitting the snooze button on the alarm clock when it’s time to rise. Over time, your body will naturally attune to the sleeping pattern via your circadian rhythm, thus making the use of an alarm clock optional.
4. Have a More Organized Day
Waking up early in the morning allows you plenty of time to plan out your day without the stress of feeling like everything needs to be rushed. We have discussed the importance of dealing with mental overload in this article and why it is so important that you organize your day. Having plenty of time in the morning as a result of rising early definitely helps.
5. Chance to Enjoy the Morning’s Peace and Quiet
This is one of benefits that only those who wake up early has the chance to enjoy. The opportunity to breathe in the fresh air, hear the birds chirping, and see the sun rising are some things that do not happen after certain hours. There is also something magical about the serenity that the early morning brings.
One more thing (for those with family): you will have the chance to make breakfast for your loved one(s) everyday!
How to Set Up a Proper Sleep Schedule
1. Be Disciplined With Your Sleep Cycle
Nothing beats going to bed and waking up at around a similar time. Fighting the temptation to snooze on ends of the week is hard, however it becomes simpler once you train your body’s internal clock. Every bit counts. In the event that you wind up battling with sleep deprivation, read this article or consult your doctor for professional advice.
2. Avoid Evening Naps
Naps are an excellent method to rest your brain and body for a brief period. A 20 to 30 minutes nap can help to recharge yourself in getting through the day. The right timing for naps are between 1 to 3PM. Evening naps, however, can disrupt your ability to fall asleep at your regular hour and is therefore not recommended.
3. Stay Away From Caffeine and Nicotine
Do you know that ingested caffeine can take up to 8 hours to wear off? We therefore recommend that you stop consuming caffeine after 12PM and switch to non-caffeinated drinks like water. This doesn’t mean that you cannot drink coffee or tea, just that you should keep it to the first half of the day. Alternatively, you can take in various kinds of teas to help you sleep better.
Nicotine is another comparative energizer like caffeine except that smoking cigarette has also been proven to cause lung cancer. Additionally, nicotine will likewise make smokers wake up because of withdrawal, thus disrupting the person’s sleep pattern.
4. Turn off Your Gadgets
It is no surprise that scrolling through social media on your phone or binge-watching Netflix before bedtime has its disadvantages. The blue light discharged from the screens negatively impacts melatonin (the sleep hormone) production, thereby confusing your circadian rhythm. Furthermore, turning on night mode does not solve the issue. Try reading a book or practice a breathing exercise instead so that you can get in better quality sleep.