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How To Wake Up Earlier: Science-Backed Tricks For Night Owls

How To Wake Up Earlier: Science-Backed Tricks For Night Owls

Our modern lives strongly encourage the development night owl sleeping habits. There’s 24-hours services, bustling nightlife, artificial lighting and the lure of the internet.

We’ve clearly become far less dependent on natural sunlight, but if we are not careful this habit will catch up with us. It can become increasingly difficult to wake up early in the mornings amongst other negative health implications.

Benefits of Becoming an Early Bird

As the expression goes, the early bird catches the worm! More specifically, here are a number of reasons change to sleep early and wake up early:

  • You will feel energized, refreshed and ready to tackle the day ahead
  • The peace of early morning and extra time will skyrocket your productivity
  • You will accomplish more with your day without working harder
  • Studies have shown you are likely to be happier and healthier overall!

Clever Tricks to Banish Your Night Owl Habits

Changing your sleeping habits will be challenging, but with the right strategies and a couple of tricks, you’ll be rising with the birds in no time!

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1. During the Day: Restore Natural Light Exposure

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    It’s strongly believed a significant contributor to unhealthy sleeping habits is a separation from natural sunlight. Many of us spend the majority of our day under artificial lighting, not to mention blue lighting from computer screens and mobile devices.

    Our modern lifestyles can utterly confuse our natural body clocks, even preventing the release of sleep-inducing melatonin.

    So, to help you sleep early and wake up early, you should first try to increase your natural exposure to sunlight:

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    • Open your curtains before you go to sleep, the flood of natural light entering your room in the morning will ensure you rise with the birds. This will certainly help kick start your natural circadian rhythm.

    Then you should decrease your exposure to unnatural sources later in the day. Here are a couple ways to follow the natural light as it fades, winding down your environment to mimic it:

    • Dim the lights as the evening progresses. Use shaded lights and lamps to create a more relaxed environment
    • An hour or so before bed, shut down all electronic devices without excuses. This includes the TV, laptop, and any mobile devices

    2. In the Evening: Have a Nighttime Routine

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      It’s easy to get wrapped up with work and other commitments. Before you know it, it’s already 10PM and you’re still wide-awake. To break this habit you need to set yourself a simple nighttime routine.

      1. Start off with a gentle alarm/reminder at least an hour before bedtime. This will signal the start of your evening wind down.
      2. Tie up loose ends, finish up what you’re doing and shut down your computer and electronic devices.
      3. When you are ready for bed, retire to a dimmed bedroom and perform a relaxing activity such as reading
      4. Finally before sleeping, remind yourself why it’s important to wake up early and visualize it happening.

      Building a simple bedtime ritual enables you to wind down gradually and get you off to sleep nice and early.

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      3. In the Morning: Wake Up Physically and Mentally

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        Eventually, you should be able to ditch your alarm clock altogether. However, during this transitional stage, having an alarm is going to be a dreaded essential. Use these tricks to help you wake up more naturally:

        • Don’t make the mistake of setting an obnoxious alarm, it will only serve to ramp up your stress. Instead, wake up gently to the sound of a radio talk show, podcast or similar. Hearing these conversations will also serve to awaken your mind.
        • Move your alarm as far away from your bed as possible. The mere act of standing up and going to switch off your alarm will wake up physically.
        • To ensure to your fully awake and reduce the chance of a retreat back to the bed, splash your face with cold water.

        4. Bonus: Take a Camping Trip

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          Separating yourself from all your distractions and artificial stimuli can be beneficial to your overall health. Also, there’s no more effective way to reset your body clock than returning to more natural roots.

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          Going out to rise and shine with the birds is a powerful indirect trick. You will be working physically during the day, basking in the natural sunlight and winding down over a campfire in the evening.

          If you fancy a weekend away, camping could help you slip back into a more harmonious sleeping pattern.

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          Last Updated on January 21, 2020

          The Best Way to Create a Vision for the Life You Want

          The Best Way to Create a Vision for the Life You Want

          Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

          your vision of where or who you want to be is the greatest asset you have

            Why You Need a Vision

            Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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            How to Create Your Life Vision

            Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

            What Do You Want?

            The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

            It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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            Some tips to guide you:

            • Remember to ask why you want certain things
            • Think about what you want, not on what you don’t want.
            • Give yourself permission to dream.
            • Be creative. Consider ideas that you never thought possible.
            • Focus on your wishes, not what others expect of you.

            Some questions to start your exploration:

            • What really matters to you in life? Not what should matter, what does matter.
            • What would you like to have more of in your life?
            • Set aside money for a moment; what do you want in your career?
            • What are your secret passions and dreams?
            • What would bring more joy and happiness into your life?
            • What do you want your relationships to be like?
            • What qualities would you like to develop?
            • What are your values? What issues do you care about?
            • What are your talents? What’s special about you?
            • What would you most like to accomplish?
            • What would legacy would you like to leave behind?

            It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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            What Would Your Best Life Look Like?

            Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

            A few prompts to get you started:

            • What will you have accomplished already?
            • How will you feel about yourself?
            • What kind of people are in your life? How do you feel about them?
            • What does your ideal day look like?
            • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
            • What would you be doing?
            • Are you with another person, a group of people, or are you by yourself?
            • How are you dressed?
            • What’s your state of mind? Happy or sad? Contented or frustrated?
            • What does your physical body look like? How do you feel about that?
            • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

            It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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            Plan Backwards

            It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

            • What’s the last thing that would’ve had to happen to achieve your best life?
            • What’s the most important choice you would’ve had to make?
            • What would you have needed to learn along the way?
            • What important actions would you have had to take?
            • What beliefs would you have needed to change?
            • What habits or behaviors would you have had to cultivate?
            • What type of support would you have had to enlist?
            • How long will it have taken you to realize your best life?
            • What steps or milestones would you have needed to reach along the way?

            Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

            It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

            Featured photo credit: Matt Noble via unsplash.com

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