The alarm sounds, turn it off and resumes. It is a relationship of love and hate that is repeated every day of the week, unless you belong to the small and 'lucky' group of people who get up early without intermediaries. The problem is not that we are lazy, scientists have already shown that the fault of our biological clock .
Beyond the explanations in defense of the slackers, the truth is that leverage the morning may be key to a successful and healthy life. Some research found that we are much more proactive and productive at this time of day, so get up early in the morning would be essential for best performance in academic and practice settings.
Other studies explain that people who take advantage of the morning are happier and healthier than nocturnal, which could be due to more effectively respond to their daily obligations as leverage so early in the day to do the activities they enjoy ( as training or relaxation exercises). The same research found that most elderly people consider morning, while only seven percent of young people feel the same way.
Some more curious investigations indicate that during these early people tend to be more honest compared to other times of day. For all this, as stated in his book Vanderkam Laura L or that the most successful people do before breakfast, getting up early is what can make the difference between success and failure "before the rest of the world are taking the Breakfast, the most successful people every day and managed to move toward the life they want wins, "she explains.
So how do you stop waking up with just minutes before leaving? Here are a few tips so you can start getting up over time and reap the many benefits of the morning.
1. Establish a new sleep schedule
Getting up early-around five in the morning does not have to mean less sleep time: ideally be changing habits to get seven to eight hours. Recall that a good rest generates benefits clear our brain and regulate body weight .
To achieve good results, you have to change the time gradually, going to bed at least 15 minutes earlier each week. In addition to bed earlier, for this first stage, a good technique is to leave the clock on the other side of the bed. Typically adapt after the first month.
Remember that these habits must also be purchased during the weekend, otherwise it would be disrupting the body clock again.
2. Resting well
To render up early, you have to sleep well. Therefore, we must ensure that our dream is as pleasant as possible. Having a cool, quiet room, avoiding alcohol and caffeine in the hours before bedtime and turn off electronics at least an hour before bed -because its light limits the production of melatonin, the sleep hormone, can be effective measures to rest better.
When you sleep well, it is more likely that the next day no alarms sounding every five minutes to wake needed.
3. Setting clear goals
Set goals and priorities for the early morning are a great motivator. Exercising , eating a full breakfast or take advantage of this quiet time for meditation is examples of why it can be important for us tomorrow.
Furthermore, once raised must project what we want our day: this can help avoid distractions and ignore important tasks for our purposes.
4. Letting in the sunlight
Unlike what happens overnight, get bright light during the first two hours of the morning can better tailor the biological clock. So ideally, open the curtains and windows, or take a walk around the neighborhood as soon as the sun comes up. If you have a dog, this will happily accompany you.
5. Exercise
Physical activity in the early hours of the morning helps us to be more energetic and satisfied throughout the day. Ideally, as soon as we wake up, do stretches smooth as offering yoga. Once you are ready to eat breakfast and leave the house, we can also ride a bike, walk or jog at a slow pace (see here what are the best sports activities by time of day).
6. Evaluate the results
At two weeks into the habit, it will be important to evaluate the results to determine to what extent earlier rise impacts our daily lives. Do I feel more energetic or tired, do I have better mood, do you really take this morning to do the things that I like:? Questions that can be used to analyze the process.
It may also be helpful to consult relatives about how we perceive this change since we started. If the results are negative, we must stop to determine what the obstacles are and what strategies can be implemented to overcome them.
What did you think these tips? Do you usually get up early in the morning? We invite you to share your experience below.
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