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6 Ways To Wake Up Early Without Feeling Tired

6 Ways To Wake Up Early Without Feeling Tired

Whenever the concept of sleep is discussed, there is common perception that we should rest for between six and eight hours every single night. While this is a long-standing belief, however, more recent studies have suggested that this is a generic assertion that has little foundation in fact.

More specifically, the Surrey Sleep Research Centre in the UK are now claiming that it is the quality of sleep that important rather than the quantity. Moreover, the optimal amount of sleep will vary for each individual, with the average length of time between five and nine hours in total.

6 Ways to wake up early and not feel tired

While this insight reveals many things, it particularly highlights the fact that it is possible to be an early riser regardless of the amount of sleep that you had the night before. So long as you enjoy a deep and restful sleep, you should be able to rise in the morning without feeling excessively tired or overly lethargic.

There are also practical steps that you can take to wake up early and not feel tired, both in terms of your preparation for a good nights’ sleep and your morning routine. So without further ado, here are six of the most actionable:

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What preparations make for an prosperous nights’ sleep?

1. Avoid drinking coffee, red wine and consuming chocolate prior to sleep

If you are going to enjoy a deep and restful nights’ sleep, it is important that your cycle is left largely uninterrupted. It apparently takes up to four hours to fall into a really deep and energising sleep, for example, so constant interruptions during this period will detract from the quality of your rest and leave your feeling tired in the morning.

One of the most prominent causes of unrest are dietary, with some food items and beverages scientifically proven to disturb your digestive system and interrupt your sleep. Coffee, red wine and milk chocolate are all prime examples, so refraining from these items for as long as possible prior to sleep. Aim not to consume these products after lunchtime, but if this is not possible at least try to eliminate them from your diet after six o’clock.

2. Go to the toilet just before you aim to sleep

While most of us visit the toilet prior to climbing into bed, many of us will spend time reading, watching television or playing games before we drift into sleep. Our bladders can fill up slowly and largely unnoticed during this time, however, particularly because the kidneys continue to work throughout the night and while we sleep.

This means that rather than your bladder being full when you wake in the morning, you are more likely to be disturbed in the early hours of the morning to go to the toilet again. This will contribute towards a disrupted and fitful sleep, so it is crucial that you strive to visit the toilet right before you intend to sleep. Even if you are not desperate to go, it is important to make this effort for the quality of your sleep and impact that it will have on your outlook in the morning.

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3. Ensure that your room reflects the core principles of Feng Shui

While Feng Shui is not something that everyone has faith in, it is an ancient Chinese art which has a basis in Western values and logic. By following the basic principles of Feng Shui and organising the layout of your room accordingly, you can facilitate a more restful sleep that leaves you refreshed and energised for the morning.

This is why the layout of your bedroom is the most important from a Feng Shui perspective, and there are several steps that you can follow in terms of placing your furniture and positioning the bed. The latter point is most important, as the bed must be placed in a way so that you can see the door from your resting position without being in the direct path of the door when it opens. This delivers a strong sense of security when we sleep, while delivering a more comforting sleep.

On this note, the colours that you use in your bedroom will also have an impact on your mood when settling down to sleep. Nodding off with a positive outlook drastically improve the quality and the restfulness of your sleep, so it is important that you leverage colour psychology to create the ideal ambience within your bedroom. A combination of pastel blue and green shades are to be recommended, as they trigger feelings of serenity, calm and harmony without overwhelming the senses.

What can you do when you wake up?

4. Focus on something happy and exciting when you stir in the morning

Feelings of stress and anxiety always appear worse in the morning, thanks to a combination of our sub-concious thinking patterns that emerge during sleep and a rise in the level of cortisol in our bodies. This can leave us feeling tired and lethargic even after a good night’s sleep, so you will need to try to negate this by actively focusing on something positive relating to the day ahead.

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This will be easier on some days than others, so be proactive and try to plan for future days and make a note in your calendar. Birthdays and anniversaries offer obvious joy and excitement, while you could also identify national and global holidays before planning something special. The 20th June is referred to as Midsummer’s Eve and is the most romantic day of the year in Europe, for example, so it is the ideal time to plan an exciting trip away with a loved one.

Whatever you choose to focus on, starting the day with a burst of excitement will energise your senses and alleviate any sense of fatigue.

5. Create a manageable exercise regime for the morning

While it is possible to wake up early and not feel tired, this sense of alertness can quickly fade if it is not nurtured. This is where a relevant and manageable morning exercise regime can come into play, as this has the potential to instantly enhance your mood and drive higher levels of focus and concentration too.

This is because simple exercises such as jogging cause the brain to release numerous chemicals and endorphins into the bloodstream, which can alleviate the symptoms of stress, lethargy and even pain in some instances. Interestingly, it has also been proven that exercising in the morning also increases your energy levels for the following day too, so long as you focus on achievable disciplines that suit your existing fitness and daily schedule.

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6. Get your hydration right when you first stir

According to various studies, the way in which we hydrate our bodies when we first wake up in the morning is increasingly influential in terms of our mental outlook. Starting your day with a simple glass of water (before you eat breakfast) is known to kick-start your metabolism, for example, helping you to wake-up quickly and feel instantly more alert.

In terms of consuming a hot drink with your breakfast, try to avoid consuming coffee on a daily basis. While this has historically been considered as the ultimate way to stimulate the senses, science has proven that our body gradually becomes accustomed to the effects of caffeine over time meaning that it takes more to achieve the desired results. With this in mind, coffee should be used occasionally and in instances where you feel particularly tired, with alternatives such as fruit and regular tea consumed intermittently.

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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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