Why is it worth waking up earlier?
If you’re interested in the lives of successful people, you probably know that many of them start their day early. If you do sports, you need enough sleep to regenerate your body. In the evening, we usually lack the energy for productive activities – instead, we watch TV or waste time aimlessly. Don’t waste your time – go to bed earlier and wake up earlier to use the morning for valuable things. An early start reduces stress and ensures you don’t forget to eat breakfast, go to school or work, or make important calls. You have time to plan your tasks or eat something healthy. Our adrenal glands regenerate primarily between 9:00 p.m. and 1:00 a.m. If you go to bed later, you may still feel tired in the morning even after getting enough sleep.
How much sleep do we need?
Considering sleep cycles, we should sleep in several 90-minute blocks. Between these phases, sleep is lighter and waking up is easier. If you feel sleepier than usual when you open your eyes, you’ve probably interrupted the deep sleep phase. The ideal sleep duration is 7.5 hours. Six hours is not enough for most people, and hardly anyone needs 9 hours (unless you’re training heavily). For example, Cristiano Ronaldo sleeps 7.5 hours a day. If you’re still growing, don’t neglect your sleep. Remember the 90-minute rule when optimizing your sleep rhythm.
How do I wake up refreshed?
The way you wake up is just as important as sleep itself. Scientists have found that naps after waking up impair brain function and productivity. We sleep in cycles (90–110 minutes). When we wake up, our body is in “wake-up” mode, finishing the cycle. If we fall back asleep, the brain starts a new cycle of 90–110 minutes. If you wake up 15 minutes later, your cerebral cortex is still in the middle of a cycle – which makes it hard to wake up. You’ll feel paralyzed and unmotivated to take action. It is a poor start to the day.
That wretched alarm clock!
Place your alarm clock far from your bed – that way, you have to get up to turn it off. If you’re using your phone as an alarm, it also helps you avoid checking emails or scrolling through social media right after waking up. Always remember why you’re waking up: you’re waking up to make your dreams come true!
The alarm rings. No more snoozing. 5… 4… 3… 2… 1 – GET UP AND SHINE!
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