How to get used to getting up early: 10 practical tips

A series of tips and recommendations on how to get used to getting up early.

Sleeping is one of the greatest pleasures in life and, for this reason, it is often difficult to get up in the morning, especially when we have to get up early for work or study.

Waking up has become a real nightmare for many people who say that they are more nocturnal than diurnal, but that the world forces them to get up early.

If you are one of those people who are stuck to the sheets in the morning and find yourself drowsy throughout the day, this article may be of interest to you. In it you will find several strategies to change all this and how to get used to getting up early. how to get used to getting up earlyso that you can make the most of the day from very early in the morning.

How to get used to getting up early?

Waking up is a very difficult task for many people, especially those who like to enjoy the night. Here are some good habits to get your sleep cycles right, which will help you wake up early and enjoy the day.

1. Understand why you need to get up early.

Before you start implementing habits that contribute to good sleep hygiene, you need to understand what it is that makes you want to get up early, it is necessary to understand what makes it difficult for us to get up early..

It is important to see what habits in our lives have contributed to us going to bed late or to the fact that the sheets exert a powerful morning magnetism on us.

It is also interesting to understand why we want to wake up early in the morning, that is, what is the reason that forces us to get up early.

It may be that our work requires us to be awake early in the morning, but it is also possible that we want to make the most of the day.

Whatever the reason we have set out to get up earlier, we must be consistent and keep it in mind at all times to help us stay focused on our task. to help us stay focused on our task to make getting up early a habit.

2. Earlier bedtime

As we have already been saying, it is possible that one of the reasons why we find it difficult to get up the next day is that we have gone to bed late. This fact is quite common and, nevertheless, many people find it difficult to go to bed at an appropriate time despite having responsibilities to attend to the following day at an early hour.

The human body needs between 6 and 9 hours of sleep, with 8 hours being recommended.If you are one of those who go to sleep at 2 a.m. every day, don't expect to be sleepy at 10 p.m. The body has become accustomed to that time. The body has become accustomed to that time.

For this reason, and to avoid spending hours lying in bed without being sleepy, a good way to accustom the body to go to sleep early is to advance the bedtime. For example, returning to the case of people who go to bed at 2 o'clock, a good idea is to go to bed half an hour earlier the next day, and so on until a suitable time is reached.

3. Get up at the same time

In the same way in which it is due to go to bed at a good hour, if we want to get up early it is necessary that we leave the bed at the same time every day..

If we get used to getting up at the same time every day, the time will come when we will not be able to stay asleep for much longer than the usual time. That is to say, if we have been getting up at 6 o'clock in the morning for two weeks, it will be rare the day we wake up at 8 o'clock, since our body will have already taken care of waking up earlier by simple routine.

Maintaining a routine in terms of the time you wake up helps your biorhythms to organize helps the biorhythms to organize themselves in a natural way..

If you are one of those who go to bed early but still wake up late, a good idea is to advance the alarm clock time every day. It is recommended to advance it about 15 minutes and, when you are used to that time, advance it another 15 minutes until you reach the desired time.

4. Relax in the evening

It is very difficult to go to bed and sleep peacefully if you are not calm.. To avoid having too much activation, it is advisable to start relaxing in the afternoon.

Practices such as yoga, reading a book or taking a bath can help to get rid of the nervousness that the professional day or our own way of being can generate.

It is also advisable to turn off the intense lights.This type of lighting affects the production of melatonin, a hormone that is behind the circadian cycles and whose production contributes to falling asleep.

5. Plan your day the night before

In the morning it is difficult to think clearly, even if you have slept all the necessary hours. For this reason, the best thing to do before going to sleep is to decide what we will do the next day..

This not only prevents us from making bad decisions in the morning because we are not fully awake, but also, having in mind everything that has to be done the next day can be an incentive for us to get out of bed once we have woken up.

6. In the morning, let the light in!

In the same way that strong lights are harmful if what we want is to get to sleep, the next day they become our friends, since they help us to wake up. they help us to wake up.

As mentioned above, light inhibits melatonin inhibits the production of melatonina substance that helps us sleep. If there is light, we are less sleepy.

If you live in a home automation system, program the blinds to let light in early in the morning, or buy an intelligent lamp that activates at the desired time. In the market you can find devices that simulate sunrises that can transform having to get up early into something pleasant and enjoyable.

7. Get active when you wake up

Exercises that require a lot of energy, such as strength training or cycling, are ideal activities to do in the morning.are ideal activities to do in the morning. They help to get active, help to wake us up and help to maintain high levels of attention and concentration during the morning and afternoon.

Another reason why these types of activities are more advisable to do in the morning is that in the evening can make us too active and delay bedtime, negatively affecting our sleep hygiene.negatively affecting our sleep hygiene.

8. A good awakening, a good breakfast

A varied and balanced breakfast can give us all the energy we need to start the day in a good way. to start the day in a good way.

If we have also planned the day before what we are going to have for breakfast in the morning, this can be reason enough for us to get up eagerly.

But beware of caffeine! Contrary to what many people think, drinking tea or coffee just after waking up is not recommended. It is preferable to drink a glass of water or even a juice.. Caffeinated beverages are best drunk two to three hours after waking up. The reason for this is that when we wake up, we naturally generate cortisol.

This hormone contributes to our activation, so if we add caffeine to this, we can become overexcited too soon and then generate a very high level of tiredness as a rebound effect.

9. Holidays are no excuse

On weekends and holidays it is not recommended to sleep more, even if you have no obligations.even if you have no obligations.

However few days they may turn out to be, the fact of sleeping in excess one or two days a week can jeopardize the so difficult sleep routine that we are trying to achieve.

The weekend is a very good time to focus on our hobbies.. Read a book, take a walk, or try to organize the house.

10. Stay consistent

Obviously, to achieve our goals we need to make sacrifices. Going to bed early and getting up early the next day can become difficult in the long run.

For this reason, we have to stay consistent, avoid going back to old habits. If you know someone who is also interested in getting up earlier, you can make a commitment to each other to achieve this together.

Bibliographical references:

• Boutin, J.; Audinot, V.; Ferry, G. and Delagrange, P. (2005). Molecular tools to study melatonin pathways and actions. Trends Pharmacol Sci. 26(8): pp. 412-9.
• Martinez, B.; Sanchez, Y.; Urra, K.; Thomas, Y.D. & Burgos, J.L.(2012). Dark hormone. Rev Latinoamer Patol Clin, Vol. 59(4): pp 222-232.