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Take These 10 Simple Steps To Make You A Morning Person

Take These 10 Simple Steps To Make You A Morning Person

Wouldn’t it be an amazing feeling if you could stroll into work comfortably in the morning after a three-mile jog, twenty-minute workout, fifteen-minute ashtanga yoga session, or whatever your ideal morning routine would be?

In an interview with Harvard Business Review, Christoph Randler, a biology professor at the University of Education in Heidelberg, Germany, explains that, “When it comes to business success, morning people hold the important cards. They tend to get better grades in school, which gets them into better colleges, which then leads to better job opportunities.”

But we all knew this, or at least suspected it, right? There’s even a saying about it: “The early birds catches the worm.”

Early in the morning is when your mind and body are most rested. Your motivation is at its highest then, and there are less things to distract you from writing or thinking deeply and creatively about projects. You are most productive at first light, which explains why so many successful people wake up before the sun rises, including Richard Branson (Virgin Group founder), Tim Cook (Apple CEO), and Indra Nooyi (CEO of PepsiCo).

If you love the idea of creating a success-boosting morning routine that gives you a headstart on others, and also affords you time for exercise and family, but struggle to get up when the alarm clock sounds, don’t worry. There are simple steps you can take to make climbing out from under the covers and starting your morning earlier much easier, and maybe even fun. Here’re ten of them:

1. Define your motive beforehand.

As with any change, it’s important to have a solid reason for waking up early. Define a meaningful reason for why you want to get up early and write it down if necessary. For example, you might want to wake up early to fit in a morning cardio workout, squeeze in a morning run, or have some extra time to cook a healthy breakfast for your family. Whatever the reason, being clear on it from the start will motivate you and set you up for success.

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2. Get enough sleep — 7 to 9 hours.

Waking up early and well-rested starts with getting enough sleep. Unfortunately, due to our busy lifestyles, many of us don’t get enough sleep. But, just like you need to make time for exercise, you need to make time for quality sleep. Admittedly, balancing our own wellbeing against other personal and professional responsibilities is tough, but do not compromise on your health for success.

Schedule 7 to 9 hours of sleep (the average amount adults needs in a night, although some naturally need more) into your day. What you get from a good night’s rest cannot be supplemented elsewhere. Your body and mind are more apt to change other habits (like wake time) if they’re well-rested.

3. Stick to a consistent sleep schedule.

Don’t just get enough sleep once in a while. Get enough sleep every day.

“Many people think they’re getting more or less than they actually are,” says Colette Haward, MD, a psychiatrist in New York City. Watch out for that. An inconsistent sleep schedule means that, “Your sleep cycle is pushed back a few hours. It’s delayed at night, which causes excessive sleepiness in the morning and during the day,” Dr. Haward says.

Sleeping two hours later on Saturday and Sunday also throws off your internal clock during the week. “We all have a 24-hour clock that regulates our sleep-wake cycle,” Dr. Haward explains. That is why it’s so important to keep a consistent sleep schedule and get the recommended hours of shuteye.

Nathaniel Watson, MD and president-elect of the American Academy of Sleep Medicine, agrees.

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“Keeping a consistent sleep schedule,” he says “is one of the best ways to ensure you’re getting quality, restful sleep.” It will reflect on your wake time, as well.

4. Adjust your sleep schedule gradually.

Just because you should get enough sleep and keep a consistent sleep schedule doesn’t mean you should shift your schedule suddenly. Drastic adjustment will keep you rebounding between early and late times, rather than helping you create lasting change.

Start adjusting your bedtime gradually by just 15 minutes at a time, advices Dr. Haward. And, if you have a sleep debt to repay, it’s better to nap during the day than to mess up your nightly sleep schedule. That said, don’t take extended daytime naps, because they can keep you up at night.

5. Establish a relaxing evening routine.

A relaxing evening routine can help to clue your body into what is to come. It will chill you out and let your mind know that it is nearly time to fall asleep. For example, Dr. Haward recommends taking 30 minutes to prepare yourself for sleep with a three-step plan:

Firstly, take a hot bath or shower (when you step out, your body temperature drops, which encourages sleep); secondly, jot down a list of things you’re worried about to clear your mind; and thirdly, dim the lights and meditate, do some deep breathing or practice progressive relaxation, in which you slowly tense and then relax all your muscles from scalp to toes.

Drinking a cup of (decaffeinated) tea and reading for 20 minutes or so each night before bed is also a good and relaxing routine you can establish. A relaxing routine will help you sleep better and wake up fresh.

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6. Create a sleep sanctuary.

Once you know when to sleep and what to do right before bedtime, it’s important to make your bedroom conducive for sound sleeping. A snooze-friendly bedroom is clean, quiet, comfortable, and dark (light suppresses secretions of sleep-inducing melatonin).

Your bedroom also needs to be cool to allow you to sleep comfortably and wake up rejuvenated.

“The magic number for a sleep-friendly room is around 69 degrees Fahrenheit,” says Dr. Haward. A wool blanket can also go a long way in keeping you cool throughout the night.

“Wool is a fantastic insulator but also good for wicking away moisture and keeping you cool,” Michael Breus, PhD, author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep, says. And if your mattress leaves you achy, now is a good time to upgrade.

7. Power down and unplug from technology.

Any kind of bright light emitted by electronic devices in the bedroom can shift your circadian rhythms, making it harder to get a good night’s sleep. So, no late-night TV shows and no checking e-mail in bed. Dr. Haward notes that televisions, cell phones, and computer screens all emit blue light, which suppresses melatonin production. Turn off those electronic screens at least an hour before bed to make dozing easier.

8. Hop into bed and get some sleep.

If you can’t fall asleep: “After 30 minutes, get up and engage in a quiet activity. Don’t flip on bright overhead lights; use a soft table lamp instead,” says Dr. Haward. Twenty minutes into a favorite book or crossword puzzle in a dimly lit room and you should notice your eyelids dropping. Time to hit the sack.

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9. Break up with the snooze button.

When the alarm goes off and your immediate temptation is to hit snooze, go ahead and do it. Hit the snooze button, but get out of bed. Wait for those next few minutes before the alarm goes off again to pass while you are out of bed. The idea is known as “inverted snooze.” It helps ease the pain of waking up by telling yourself you only have those few minutes to stick it out.

Stretch, move around, start brewing coffee, make an entry in your diary – do something, anything to keep yourself awake. By the time the alarm goes off again you should be fully awake and alert, rather than dull and still grumpy in bed, likely to hit snooze again.

10. Seize the day and make things happen.

Starting the day in grouch mode, thinking about all the things you don’t want to do today is a terrible way to start your day. It might even de-motivate you from the wonderful habit of waking up early you’ve started. Instead, remind yourself of your motive for waking up early and think ahead to the best things you’ll do all day. It will stir your energy and fuel your desires to seize the day and make things happen.

Eat a healthy breakfast. Exercise. Be your best self. Your willpower is at its peak in the morning. Make the most of it!

Featured photo credit: lzf via shutterstock.com

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David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on May 21, 2020

The Top Fad Diets That Are Actually Worth the Hype

The Top Fad Diets That Are Actually Worth the Hype

You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

1. The Paleo Diet

The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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How Your Health Can Change With Paleo

The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

2. Whole30

The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

During the month you are eliminating:

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  • sugar
  • alcohol
  • legumes
  • grains
  • dairy
  • soy

Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

Finding Out How Food Impacts You

Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

This diet will help you regain your love of food… in a healthy way!

3. The Mediterranean Diet

The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

  • Fruits & vegetables
  • Whole grains
  • Legumes & nuts
  • Replacing butter with olive oil
  • Using herbs and spices instead of salt
  • Eating fish and poultry at least twice a week
  • Moderate amounts of red wine

Help Your Heart & Overall Health With A Mediterranean Diet

Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

With all these benefits, this is definitely a “fad diet” that’s worth the hype.

4. The Alkaline Diet

The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

Pros & Cons With The Alkaline Diet

The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

Follow These Fads for Better Health and Wellness

There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

The Big Takeaway:

Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

Featured photo credit: Dan Gold via unsplash.com

Reference

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