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Tired in the morning and awake at night? Here is a REAL solution.

Tired in the morning and awake at night?  Here is a REAL solution.

Ever since high school, I’ve had a peculiar problem.

No matter how little sleep I get the entire week, no matter how much I avoid caffeine, no matter how much exercise I do…I am wide awake in the middle of the night doing my best work!

Often my most productive hours are between midnight and 2 or 3AM, even if I’ve gotten only a few hours sleep the night before and been up for 18 hours.

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It’s truly a bizarre pattern of dead tired mornings, walking around like a jet-lagged zombie, followed by a tortuous afternoon in desperate need of a nap, and finally an evening where I start to wake up.

“What could be wrong with me?” I wondered for years. Surely this was not a normal way to live!

As it turns out, I’m not alone with this small problem. Like others, I eventually managed to deal with it (taking only afternoon classes while in college, and starting my own business to set my own hours). But it always bothered me because everyone I met didn’t seem to understand my problem.

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I tried every piece of advice that I heard: “Read before bed”, “Drink a glass of warm milk”, “No caffeine after noon”, but it didn’t seem to work. I even spoke to several doctors about it who didn’t have any good answers. Even if I forced myself to get in bed at a reasonable hour, sure enough, I would toss and turn until 3AM before finally falling asleep.

If this sounds like a problem you have, then I’m here to help, because you may have something called “Delayed Sleep Phase Syndrome”.

It’s a well documented sleep disorder that goes undiagnosed (or misdiagnosed) by the vast majority of doctors today. You can read more about it in this excellent article

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As you may recall, everyone has a biological clock, known as a circadian rhythm, that regulates when we are awake and when we feel tired. People with delayed sleep phase syndrome (DSPS for short) tend to have:

  • A shifted circadian rhythm
  • A longer than normal circadian rhythm

The second one in particular is difficult to live with because it causes you to operate on a 25 (or more) hour day. Each morning you want to sleep in a bit later, and each night you want to stay up a bit later. The world is moving too fast for your biological clock, so you are always a bit behind!

After trying everything under the sun to correct this efficiency problem in my life (since it was certainly affecting my productivity), I finally stumbled upon light therapy. It sounds bizarre, but you can actually use light to reset your biological clock. In particular, certain wave lengths of light seem to work better than others.

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Thinking back to the caveman days, life was very simple getting plenty of sunlight during the day and it being pitch black at night. Our brains evolved to operated on this schedule over millions of years, but with today’s society full of artificial lights and plenty of activities to stay up for, some of our brains (mine included) have gotten confused.

Simply getting some sunlight early in the morning can help reset your biological clock, but for those who are in an office building, there are some simple light therapy devices that can help reset your biological clock. One that I’ve used and would recommend is the Apollo GoLite.

I use this for about 30 minutes each morning, shining some blue wavelength light on myself, and after about the first week of using it my entire sleep cycle had been reset. Getting up a regular hour no longer felt like I had just been awoken in the middle of the night! It was truly remarkable because after years of struggling with this problem, I finally found something that worked.

So stop trying to drink ten cups of coffee each morning, setting two alarms, and sneaking off to your car during your lunch hour to catch a nap! You might just have delayed sleep phase syndrome, and you can do something about it with light therapy!

Brian Armstrong is an authority on time management and how to quit your job to work for yourself! You can download three FREE chapters of his book and sign up for his free online course, “Successful Entrepreneurship”, by clicking here now: Start Your Own Business

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Last Updated on November 18, 2020

15 Tips to Restart the Exercise Habit (and How to Keep It)

15 Tips to Restart the Exercise Habit (and How to Keep It)

It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

  1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
  2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
  3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
  4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
  5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
  6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
  7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
  8. Enjoyment Before Effort – After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
  9. Create a Ritual – Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
  10. Stress Relief – What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
  11. Measure Fitness – Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
  12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
  13. Isolate Your Weakness – If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
  14. Start Small – Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
  15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

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