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Want To Be An Early Riser? Science Says This Leisure Activity Can Help You

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Want To Be An Early Riser? Science Says This Leisure Activity Can Help You

Are you a morning person? If not, I’m sure you know someone who is. Often times you end up wondering how on earth do they get up so early. Some people cannot be bothered to wake up early, no matter what. Often the excuse is: I’m just not a morning person. Have you ever wondered how you can be an early riser? There is a leisure activity that can help you rise earlier in the morning.

Camping to reset your circadian rhythm

I’m sure you can recall a time when you went camping, perhaps you went after a long time of being absent from the woods. The first morning you wake in your tent, you usually rise when the sun does. It pierces through your tent urging you to get out of bed. In the evening after the sunsets, you naturally have no problem falling asleep earlier than you usually do.

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This is because camping can actually help you reset your circadian rhythm. According to the National Institute of General Medical Studies, circadian rhythms, “are physical, mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light and darkness in an organism’s environment.”

Exposure to natural light actually resets our natural circadian rhythms. Your circadian rhythm will naturally synchronize to solar time, Our biological night occurs at sunset and our biological night ends at sunrise. Exposure to natural light allows the body to naturally align itself with “light-dark” cycle.

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This might sound something natural and easy. However, since the invention of electrical light our circadian rhythms have suffered dramatically. Not only are we able to rise before the sun and stay up when the moon fills our sky, but we are able to fully function because of electrical light.

Electrical light has impacted how we live. We can do more before the sun rises and sets every day. However, a study suggests that because our environments are bursting with electrical light we have decreased our exposure to sunlight during the day and have in turn increased our exposure to light after sunset. This in turn, delays our circadian rhythm.

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Take a moment to plan a camping trip

Not too long ago we used to go to bed shortly after the sun went down and woke up around sunrise. Our circadian rhythms were aligned when the sun rose and when the sun set for the evening. By exposing yourself to a few days or even a week of only natural light (put those electronic devices away!), you will be more likely to go to bed earlier and wake up a bit earlier.

From my experience when I go camping, I tend to wake up earlier, go to bed earlier and get more sleep than I usually do most nights. I would suggest you take a moment to plan a camping trip for purposes of resetting your circadian rhythm.

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More by this author

Tara Massan

Founder of Be Moved, Life Coach and Writer.

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Last Updated on October 21, 2021

How to Create Your Own Ritual to Conquer Time Wasters and Laziness

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How to Create Your Own Ritual to Conquer Time Wasters and Laziness

Life is wasted in the in-between times. The time between when your alarm first rings and when you finally decide to get out of bed. The time between when you sit at your desk and when productive work begins. The time between making a decision and doing something about it.

Slowly, your day is whittled away from all the unused in-between moments. Eventually, time wasters, laziness, and procrastination get the better of you.

The solution to reclaim these lost middle moments is by creating rituals. Every culture on earth uses rituals to transfer information and encode behaviors that are deemed important. Personal rituals can help you build a better pattern for handling everything from how you wake up to how you work.

Unfortunately, when most people see rituals, they see pointless superstitions. Indeed, many rituals are based on a primitive understanding of the world. But by building personal rituals, you get to encode the behaviors you feel are important and cut out the wasted middle moments.

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Program Your Own Algorithms

Another way of viewing rituals is by seeing them as computer algorithms. An algorithm is a set of instructions that is repeated to get a result.

Some algorithms are highly efficient, sorting or searching millions of pieces of data in a few seconds. Other algorithms are bulky and awkward, taking hours to do the same task.

By forming rituals, you are building algorithms for your behavior. Take the delayed and painful pattern of waking up, debating whether to sleep in for another two minutes, hitting the snooze button, repeat until almost late for work. This could be reprogrammed to get out of bed immediately, without debating your decision.

How to Form a Ritual

I’ve set up personal rituals for myself for handling e-mail, waking up each morning, writing articles, and reading books. Far from making me inflexible, these rituals give me a useful default pattern that works best 99% of the time. Whenever my current ritual won’t work, I’m always free to stop using it.

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Forming a ritual isn’t too difficult, and the same principles for changing habits apply:

  1. Write out your sequence of behavior. I suggest starting with a simple ritual of only 3-4 steps maximum. Wait until you’ve established a ritual before you try to add new steps.
  2. Commit to following your ritual for thirty days. This step will take the idea and condition it into your nervous system as a habit.
  3. Define a clear trigger. When does your ritual start? A ritual to wake up is easy—the sound of your alarm clock will work. As for what triggers you to go to the gym, read a book or answer e-mail—you’ll have to decide.
  4. Tweak the Pattern. Your algorithm probably won’t be perfectly efficient the first time. Making a few tweaks after the first 30-day trial can make your ritual more useful.

Ways to Use a Ritual

Based on the above ideas, here are some ways you could implement your own rituals:

1. Waking Up

Set up a morning ritual for when you wake up and the next few things you do immediately afterward. To combat the grogginess after immediately waking up, my solution is to do a few pushups right after getting out of bed. After that, I sneak in ninety minutes of reading before getting ready for morning classes.

2. Web Usage

How often do you answer e-mail, look at Google Reader, or check Facebook each day? I found by taking all my daily internet needs and compressing them into one, highly-efficient ritual, I was able to cut off 75% of my web time without losing any communication.

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3. Reading

How much time do you get to read books? If your library isn’t as large as you’d like, you might want to consider the rituals you use for reading. Programming a few steps to trigger yourself to read instead of watching television or during a break in your day can chew through dozens of books each year.

4. Friendliness

Rituals can also help with communication. Set up a ritual of starting a conversation when you have opportunities to meet people.

5. Working

One of the hardest barriers when overcoming procrastination is building up a concentrated flow. Building those steps into a ritual can allow you to quickly start working or continue working after an interruption.

6. Going to the gym

If exercising is a struggle, encoding a ritual can remove a lot of the difficulty. Set up a quick ritual for going to exercise right after work or when you wake up.

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7. Exercise

Even within your workouts, you can have rituals. Spacing the time between runs or reps with a certain number of breaths can remove the guesswork. Forming a ritual of doing certain exercises in a particular order can save time.

8. Sleeping

Form a calming ritual in the last 30-60 minutes of your day before you go to bed. This will help slow yourself down and make falling asleep much easier. Especially if you plan to get up full of energy in the morning, it will help if you remove insomnia.

8. Weekly Reviews

The weekly review is a big part of the GTD system. By making a simple ritual checklist for my weekly review, I can get the most out of this exercise in less time. Originally, I did holistic reviews where I wrote my thoughts on the week and progress as a whole. Now, I narrow my focus toward specific plans, ideas, and measurements.

Final Thoughts

We all want to be productive. But time wasters, procrastination, and laziness sometimes get the better of us. If you’re facing such difficulties, don’t be afraid to make use of these rituals to help you conquer them.

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More Tips to Conquer Time Wasters and Procrastination

 

Featured photo credit: RODOLFO BARRETO via unsplash.com

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