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10 Mistakes You’re Probably Making That Makes Waking Up Early Difficult

10 Mistakes You’re Probably Making That Makes Waking Up Early Difficult

Have you decided that you want to become an early bird but are finding it really difficult to drag yourself out of bed in the morning? Here are some of the most common things that you could be doing wrong.

1. Not Having a Consistent Sleep Schedule

Going to bed at different times every night is one of the worst things you can do to your sleeping body. It’ll also subsequently make waking up early difficult. This is because you’re not letting yourself get into a good routine and you’re probably not getting the correct amount of sleep. Often people will try and make up for a late night with little sleep by going to bed earlier the next night, but this attempt at playing catch up won’t work. The answer? Simply try going to sleep at the same time, it’ll make your sleep better and getting up easier.

2. Sleeping Late on the Weekend

Sleeping in on the weekends is perhaps one of life’s greatest pleasures. However, this little indulgence is just as damaging to your biological clock as a long flight. It’s a form of social jet lag that resets your internal rhythm, thus making your productivity decrease significantly, as well as making it near impossible to get up early during the rest of the week. In addition, it can cause health concerns, such as being overweight.

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The solution is to try and stick to your regular routine on the weekends, even if you stay up later than usual.

3. Having a Drink Before You Sleep

Despite the fact that this is considered to be one of the best sleep aids, it’s actually terrible for a restful nights slumber. This is because it will increase your deep sleep cycle. Although this sounds like a positive thing, it does so by robbing you of REM sleep, which is imperative for learning and memory. Alcohol can delay your first phase of REM sleep, which will leave your feeling less rested in the morning and therefore make it harder to get up early in the morning. So yes, a bit of booze before bed may help you fall asleep faster, but the quality you get won’t be so great.

4. Drinking Coffee Late in the Day

This is probably an obvious but often ignored answer to many potential sleeping problems. You feel sleepy in the afternoon so you have a caffeinated solution. Unfortunately, the half life of coffee and other similar beverages is longer than you might think and will thus prevent you from falling asleep at a timely hour.

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A better solution to the mid-afternoon sleepy blues is a energizing snack or even a bit of outside exercise. An afternoon nap can also be a good solution, so long as you don’t go overboard, because…

5. Taking Naps Can be Bad Too

Taking long naps after 4:00 p.m. will damage your chances at falling asleep at a decent hour later in the evening. If you absolutely have to take a nap, make sure it’s only one a day, under thirty minutes and earlier in the afternoon.

6. Letting Your Pet Share Your Bed

I know I’m definitely guilty of this one. As nice as it can be to cuddle with a furry friend during the night, they can be seriously disruptive to your sleep. Not only are they likely to be up and down during the night, close proximity to their dander can also impend on your sleep, therefore making you feel less rested early in the morning.

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7. Eating Late at Night

There’s a reason that your parents always said not to go to bed on a full stomach. Not only will you feel full and gross, but it will seriously impair a good nights sleep and make waking up early difficult. This is because your body isn’t supposed to be digesting food when you sleep, it takes too much energy and can make falling asleep difficult. If you do happen to drift off, your body will be working so hard that you won’t be properly rested in the morning. It will be even worse if you have a protein heavy dinner, as it’s harder for the body to process.

8. Watching TV in Bed

For a good sleeping environment you should have a a cool and calm room with a distinct absence of light. Unfortunately this also means that your TV should be omitted from your sleepy sanctuary. This is because darkness triggers your built in sleep mechanism and exposing yourself to too much light later in the evening can confuse the process.

9. Hitting Snooze

This one goes without saying, but not only because you’re literally getting up later with every hit of the button. Those extra 5, 10, or 15 minutes of snooze time aren’t benefiting you at all, and they certainly aren’t providing you with extra quality sleep time. Studies show that sleep needs to be in at least 10 minute increments to be beneficial, so dozing off between alarms isn’t helping you rest . So your stolen moments in bed aren’t only preventing you from getting up early, they’re also leaving you all the more tired.

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10. Keeping Your Curtains Closed

One of the best ways to wake your body up in the morning is by exposing yourself to sunlight. Doing so triggers a chemical reaction in your brain which helps you to wake up. If you want to wake up even earlier than sunrise, it may be a good idea to purchase a wake up light or a blue therapy light which mimics the effects of sunlight.

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Tegan Jones

Commercial editor for global publications Gizmodo, Kotaku, Lifehacker & Business Insider.

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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