5 Tips That Really Work To Wake Up Early
5 Tips That Really Work To Wake Up Early
5 Tips That Really Work To Wake Up Early
Hizo Team
Hizo Team
Hizo Team
Waking up early is a goal many of us share. It can help us have more productive mornings, enjoy quiet time, or simply accommodate a busy schedule. However, you may find it challenging to transition to an earlier wake-up time. We all know how tough it can be to tell yourself to go to bed early, especially when you are still awake and want to watch another Youtube video. It's not easy to become an early riser.
Challenge: Why It’s Hard To Be An Early Bird
The concept of rising early to enhance productivity and discipline is widely regarded as beneficial. However, many people find it challenging to rise before dawn. Consider our grandparents, who routinely woke up at 5 a.m. without any issues. They didn't complain or share their early morning struggles on social media. They also did not rely on a morning cup of coffee to kickstart their day. Instead, they simply started their daily routines — whether that involved heading to work, cooking, or tending to the garden. Because for them, early rising was not just a preference but a crucial aspect of success. As my grandmother often said, "God helps those who rise early."
But today, our lives are different. Our work is less physically demanding, and we no longer rely solely on manual labor. We have immediate access to vast amounts of information and videos directly from our devices at any time. This has replaced traditional, simpler methods like a newspaper, a week's worth of cinema trips, and the crowing of roosters as alarm clocks. Consequently, we often fail to control our habits and grossly underestimate their consequences.
Prime Time: Why It's Not About Stretching The Day
A 5 a.m. wake-up call won't magically stretch the day. There are still only 24 hours in a day. But what it can offer is a precious chunk of prime time for yourself, before the daily work schedule begins.
Consider the typical evening routine. After a long day, it is natural to feel tired and to seek relaxation. This can lead to a tendency to spend more time on the couch than is beneficial. However, early mornings offer a window of freshness and focus. You'll be more likely to tackle that overlooked project or indulge in a restorative activity when your mind and body are at their best.
It is beneficial to begin the day with a period of personal time, as this sets a positive tone for the remainder of the day. You will not only feel more accomplished, but you may also find yourself with renewed energy to handle whatever the day throws your way. Plus, procrastinated tasks seem less daunting when you approach them feeling energized and proactive.
So, while waking up early might not add hours to your day, it can really make your time feel more valuable and help you get more done.
Benefits: Why It’s A Good Habit
Mornings often can be hectic, but they can actually be your secret weapon? Here's why:
Self-care: Get fit, meditate, or just relax - mornings offer quiet "me time" before the day explodes.
New Habit: Want to eat healthier or learn a language? Mornings are distraction-free zones to kickstart those good habits.
Promise Keeper: No more "I'll do it tomorrow!" Early mornings give you focused time to tackle those personal goals.
Reduced Stress: Skip the morning rush! Waking up early means a peaceful start, no stress, just you and your coffee (or tea!).
Better Sleep: Weird but true, waking up early helps you fall asleep easier at night.
Starting early is hard at first, but it's worth it in the long run. Prioritizing your well-being and taking time for yourself in the quiet mornings will lead to greater feelings of accomplishment and inner peace. Here are 5 tips to help you wake up early in the morning without feeling tired for the rest of the day.
How to wake up early without feeling tired
1. Wake-up Time
The first step to becoming an early riser is to determine your desired wake-up time. Whether it's 6 a.m. or 7 a.m., choose a time that aligns with your daily goals and responsibilities. Consider factors such as work hours, exercise routines, or personal hobbies that you want to prioritize in the morning.
Additionally, it is important to consider seasonal changes. In the winter, the early morning hours may be less conducive to rising at a reasonable hour. Conversely, in the summer, the early sunrise may provide an opportunity to start the day at 5 a.m. This is why, for example, an optimal wake-up time for you might be 6 a.m., allowing for a full night's rest by going to bed at 10:30 p.m. The Hizo app helps you create a new schedule. By configuring morning and evening notifications, you can seamlessly integrate motivational phrases to kickstart your day and receive updates on your progress each evening:
The Notification Settings screen within the Hizo app interface.
A new schedule allows for enough time in the morning for personal activities such as exercise, walking, and dressing, ensuring a productive start to the day.
Make A Plan For The Morning
We've all been there: falling prey to the idea that success demands a 5 a.m. wake-up call with a strict routine of journaling and goal-setting. However, what works for one person might not work for another.
Before starting a new day ask yourself:
What do I genuinely enjoy doing in the mornings?
Why do I want to wake up earlier?
Instead of blindly following trends, prioritize activities that energize and inspire you. Do you want to start your day with yoga or a walk?
Plan, but keep it simple. Your morning routine doesn't need to be an hour-long marathon. Aim for short, intentional activities aligned with your goals. Maybe you want to learn a new language – spend 20 focused minutes practicing before work. Or, perhaps you're working on a side hustle – dedicate a brief burst of energy to get a head start.
Using the Hizo app you can set your morning routine easily. Start your day by taking a moment to review and confirm your priorities. This will ensure maximum productivity:
A morning routine you can set and track in the Hizo app.
The point is, have a purposeful plan for that first hour. When your morning routine aligns with your desires and goals, you'll find yourself looking forward to those early hours and reaping the rewards of a more energized and productive you.
Relative topic: 5 Habits of Successful People with Hizo
2. A Bedtime Routine
Before you go to sleep, plan your sleep cycle. Look at the clock and set your alarm to ring in 7 to 8 hours. When the alarm sounds, resist the temptation to hit the Snooze button. Regardless of how sleepy you may be feeling, this is crucial to ensure you are fully awake and ready for the workday ahead. Why? Because interrupting your sleep cycle can leave you feeling even more tired than before.
The average sleep cycle lasts approximately 90 minutes. Most adults require about 7.5 hours of sleep each night, which equates to 5 full cycles. It is important to ensure that each cycle is completed for optimal rest. Therefore, if your alarm disrupts your sleep cycle, it is necessary to begin anew to feel refreshed and alert.
Hitting the Snooze button is like starting a new cycle without finishing the previous one. Not only does it waste time, but it also leaves you feeling more tired.
While 7,5 hours of sleep is the ideal amount for most people, sometimes life demands a compromise. If you want to wake up earlier or adapt to a new schedule, you need to get by on 6 hours of sleep temporarily. It ensures you won't be left feeling excessively tired while you adjust to your new routine.
If you are uncertain about your sleep monitoring abilities, you can track your sleep progress through the Hizo app by simply setting a "Sleep cycle" habit with a daily count of 8 (how many hours you plan to sleep). As part of the morning routine, record the duration of your sleep each day. This allows you to visually monitor your sleep consistency and identify patterns in your habit formation:
The detail information about “Sleep cycle” habit in the Hizo app (Dark theme).
Quality sleep is essential for your overall well-being and productivity. Understand and respect your body's natural sleep cycles. This is the key to making the most of your bedtime routine and waking up feeling refreshed and ready to tackle the day ahead.
3. Every single day
One of the most important factors for achieving optimal sleep health is establishing and maintaining a consistent sleep routine. Regular waking up and going to bed at the same time each day helps to strengthen the 24-hour cycle of the body's internal clock, which controls sleep-wake cycles.
Following a consistent wake-up time, even on weekends, will help you anticipate a natural shift in your sleepiness levels. As the body adjusts to the predictable wake-up schedule, it will signal fatigue earlier in the evening. This will make you go to sleep at a good time. Consequently, falling asleep becomes easier, and sleep quality improves.
The benefits go beyond feeling rested in the morning. A consistent sleep routine can enhance cognitive function, mood regulation, and overall physical health. Conversely, chronic sleep disruption has been linked to a multitude of health concerns.
In summary, consistency is the key to achieving optimal sleep and overall well-being. Select a wake-up time that aligns with your individual needs and adhere to it consistently. By allowing your body to establish a predictable sleep-wake cycle, you will feel better and have more energy.
4. Immediate action
Identifying activities that help us stay alert and improve the day can make waking up early easier:
drinking a glass of water;
taking a shower;
doing a 10-15 minute workout;
going out for a 20-minute walk.
Even opening the curtains to let in natural light, can make signals to the body that it's time to wake up. Or spending time outdoors in the morning provides a healthy dose of vitamin D, which can boost your mood and energy levels throughout the day. These activities will help you overcome sleepiness and kickstart your body's natural wakefulness mechanisms.
Conversely, activities that require a lot of mental focus in the morning make you feel tired instead of energized. Reading or writing, for example, can be overwhelming for a tired mind. Allocating time for such tasks later in the day allows for a more focused and productive approach.
The Hizo app lets you personalize your morning rituals to suit your preferences. Each morning, you can review and strengthen these routines, which help you wake up early, easily, and without feeling tired:
Personalized morning rituals in the Hizo app.
The key to awakening is identifying personalized rituals that resonate with individual preferences and lifestyle.Whether it be by drinking a glass of lemon water, meditating, or taking a shower, the key is taking immediate action. By embracing proactive habits, you can elevate your energy levels, cultivate a sense of achievement, and embark on each day with a positive attitude.
5. Small Reward
It is crucial to find that initial motivation in the morning, as it can set the tone for the entire day. This motivation can be in the form of a small reward. Whether it's enjoying a freshly brewed cappuccino, a walk, or a sunrise at the beach can lift your spirits and give you energy.
For some, it's finishing a project, going to the early gym class, seeing empty streets, or the simple joy of feeding ducks in the park. There's nothing quite like the beauty of mornings! They offer a world of possibilities, tailored to your desires.
The key to success is to identify what motivates you and incorporate more of it into your morning routine. By taking this approach, you cultivate a sense of anticipation and fulfillment that propels you forward with enthusiasm and purpose. So, seize the morning and embark on activities that ignite your passion!
Bonus Tips
Here are some more tips for waking up early without feeling tired. They will help you achieve your goals:
Don’t eat late or overeat.
Eat healthier and lighter meals.
Don’t drink caffeine in the afternoon.
Avoid alcohol and cigarettes.
Use the bathroom before you go to bed.
Remember, becoming an early riser is a journey, not a destination. Be patient with yourself, celebrate your progress, and before long, you'll be reaping the rewards of focused mornings and a more energized you. And the Hizo app can be a valuable tool in achieving this goal 😉
Waking up early is a goal many of us share. It can help us have more productive mornings, enjoy quiet time, or simply accommodate a busy schedule. However, you may find it challenging to transition to an earlier wake-up time. We all know how tough it can be to tell yourself to go to bed early, especially when you are still awake and want to watch another Youtube video. It's not easy to become an early riser.
Challenge: Why It’s Hard To Be An Early Bird
The concept of rising early to enhance productivity and discipline is widely regarded as beneficial. However, many people find it challenging to rise before dawn. Consider our grandparents, who routinely woke up at 5 a.m. without any issues. They didn't complain or share their early morning struggles on social media. They also did not rely on a morning cup of coffee to kickstart their day. Instead, they simply started their daily routines — whether that involved heading to work, cooking, or tending to the garden. Because for them, early rising was not just a preference but a crucial aspect of success. As my grandmother often said, "God helps those who rise early."
But today, our lives are different. Our work is less physically demanding, and we no longer rely solely on manual labor. We have immediate access to vast amounts of information and videos directly from our devices at any time. This has replaced traditional, simpler methods like a newspaper, a week's worth of cinema trips, and the crowing of roosters as alarm clocks. Consequently, we often fail to control our habits and grossly underestimate their consequences.
Prime Time: Why It's Not About Stretching The Day
A 5 a.m. wake-up call won't magically stretch the day. There are still only 24 hours in a day. But what it can offer is a precious chunk of prime time for yourself, before the daily work schedule begins.
Consider the typical evening routine. After a long day, it is natural to feel tired and to seek relaxation. This can lead to a tendency to spend more time on the couch than is beneficial. However, early mornings offer a window of freshness and focus. You'll be more likely to tackle that overlooked project or indulge in a restorative activity when your mind and body are at their best.
It is beneficial to begin the day with a period of personal time, as this sets a positive tone for the remainder of the day. You will not only feel more accomplished, but you may also find yourself with renewed energy to handle whatever the day throws your way. Plus, procrastinated tasks seem less daunting when you approach them feeling energized and proactive.
So, while waking up early might not add hours to your day, it can really make your time feel more valuable and help you get more done.
Benefits: Why It’s A Good Habit
Mornings often can be hectic, but they can actually be your secret weapon? Here's why:
Self-care: Get fit, meditate, or just relax - mornings offer quiet "me time" before the day explodes.
New Habit: Want to eat healthier or learn a language? Mornings are distraction-free zones to kickstart those good habits.
Promise Keeper: No more "I'll do it tomorrow!" Early mornings give you focused time to tackle those personal goals.
Reduced Stress: Skip the morning rush! Waking up early means a peaceful start, no stress, just you and your coffee (or tea!).
Better Sleep: Weird but true, waking up early helps you fall asleep easier at night.
Starting early is hard at first, but it's worth it in the long run. Prioritizing your well-being and taking time for yourself in the quiet mornings will lead to greater feelings of accomplishment and inner peace. Here are 5 tips to help you wake up early in the morning without feeling tired for the rest of the day.
How to wake up early without feeling tired
1. Wake-up Time
The first step to becoming an early riser is to determine your desired wake-up time. Whether it's 6 a.m. or 7 a.m., choose a time that aligns with your daily goals and responsibilities. Consider factors such as work hours, exercise routines, or personal hobbies that you want to prioritize in the morning.
Additionally, it is important to consider seasonal changes. In the winter, the early morning hours may be less conducive to rising at a reasonable hour. Conversely, in the summer, the early sunrise may provide an opportunity to start the day at 5 a.m. This is why, for example, an optimal wake-up time for you might be 6 a.m., allowing for a full night's rest by going to bed at 10:30 p.m. The Hizo app helps you create a new schedule. By configuring morning and evening notifications, you can seamlessly integrate motivational phrases to kickstart your day and receive updates on your progress each evening:
The Notification Settings screen within the Hizo app interface.
A new schedule allows for enough time in the morning for personal activities such as exercise, walking, and dressing, ensuring a productive start to the day.
Make A Plan For The Morning
We've all been there: falling prey to the idea that success demands a 5 a.m. wake-up call with a strict routine of journaling and goal-setting. However, what works for one person might not work for another.
Before starting a new day ask yourself:
What do I genuinely enjoy doing in the mornings?
Why do I want to wake up earlier?
Instead of blindly following trends, prioritize activities that energize and inspire you. Do you want to start your day with yoga or a walk?
Plan, but keep it simple. Your morning routine doesn't need to be an hour-long marathon. Aim for short, intentional activities aligned with your goals. Maybe you want to learn a new language – spend 20 focused minutes practicing before work. Or, perhaps you're working on a side hustle – dedicate a brief burst of energy to get a head start.
Using the Hizo app you can set your morning routine easily. Start your day by taking a moment to review and confirm your priorities. This will ensure maximum productivity:
A morning routine you can set and track in the Hizo app.
The point is, have a purposeful plan for that first hour. When your morning routine aligns with your desires and goals, you'll find yourself looking forward to those early hours and reaping the rewards of a more energized and productive you.
Relative topic: 5 Habits of Successful People with Hizo
2. A Bedtime Routine
Before you go to sleep, plan your sleep cycle. Look at the clock and set your alarm to ring in 7 to 8 hours. When the alarm sounds, resist the temptation to hit the Snooze button. Regardless of how sleepy you may be feeling, this is crucial to ensure you are fully awake and ready for the workday ahead. Why? Because interrupting your sleep cycle can leave you feeling even more tired than before.
The average sleep cycle lasts approximately 90 minutes. Most adults require about 7.5 hours of sleep each night, which equates to 5 full cycles. It is important to ensure that each cycle is completed for optimal rest. Therefore, if your alarm disrupts your sleep cycle, it is necessary to begin anew to feel refreshed and alert.
Hitting the Snooze button is like starting a new cycle without finishing the previous one. Not only does it waste time, but it also leaves you feeling more tired.
While 7,5 hours of sleep is the ideal amount for most people, sometimes life demands a compromise. If you want to wake up earlier or adapt to a new schedule, you need to get by on 6 hours of sleep temporarily. It ensures you won't be left feeling excessively tired while you adjust to your new routine.
If you are uncertain about your sleep monitoring abilities, you can track your sleep progress through the Hizo app by simply setting a "Sleep cycle" habit with a daily count of 8 (how many hours you plan to sleep). As part of the morning routine, record the duration of your sleep each day. This allows you to visually monitor your sleep consistency and identify patterns in your habit formation:
The detail information about “Sleep cycle” habit in the Hizo app (Dark theme).
Quality sleep is essential for your overall well-being and productivity. Understand and respect your body's natural sleep cycles. This is the key to making the most of your bedtime routine and waking up feeling refreshed and ready to tackle the day ahead.
3. Every single day
One of the most important factors for achieving optimal sleep health is establishing and maintaining a consistent sleep routine. Regular waking up and going to bed at the same time each day helps to strengthen the 24-hour cycle of the body's internal clock, which controls sleep-wake cycles.
Following a consistent wake-up time, even on weekends, will help you anticipate a natural shift in your sleepiness levels. As the body adjusts to the predictable wake-up schedule, it will signal fatigue earlier in the evening. This will make you go to sleep at a good time. Consequently, falling asleep becomes easier, and sleep quality improves.
The benefits go beyond feeling rested in the morning. A consistent sleep routine can enhance cognitive function, mood regulation, and overall physical health. Conversely, chronic sleep disruption has been linked to a multitude of health concerns.
In summary, consistency is the key to achieving optimal sleep and overall well-being. Select a wake-up time that aligns with your individual needs and adhere to it consistently. By allowing your body to establish a predictable sleep-wake cycle, you will feel better and have more energy.
4. Immediate action
Identifying activities that help us stay alert and improve the day can make waking up early easier:
drinking a glass of water;
taking a shower;
doing a 10-15 minute workout;
going out for a 20-minute walk.
Even opening the curtains to let in natural light, can make signals to the body that it's time to wake up. Or spending time outdoors in the morning provides a healthy dose of vitamin D, which can boost your mood and energy levels throughout the day. These activities will help you overcome sleepiness and kickstart your body's natural wakefulness mechanisms.
Conversely, activities that require a lot of mental focus in the morning make you feel tired instead of energized. Reading or writing, for example, can be overwhelming for a tired mind. Allocating time for such tasks later in the day allows for a more focused and productive approach.
The Hizo app lets you personalize your morning rituals to suit your preferences. Each morning, you can review and strengthen these routines, which help you wake up early, easily, and without feeling tired:
Personalized morning rituals in the Hizo app.
The key to awakening is identifying personalized rituals that resonate with individual preferences and lifestyle.Whether it be by drinking a glass of lemon water, meditating, or taking a shower, the key is taking immediate action. By embracing proactive habits, you can elevate your energy levels, cultivate a sense of achievement, and embark on each day with a positive attitude.
5. Small Reward
It is crucial to find that initial motivation in the morning, as it can set the tone for the entire day. This motivation can be in the form of a small reward. Whether it's enjoying a freshly brewed cappuccino, a walk, or a sunrise at the beach can lift your spirits and give you energy.
For some, it's finishing a project, going to the early gym class, seeing empty streets, or the simple joy of feeding ducks in the park. There's nothing quite like the beauty of mornings! They offer a world of possibilities, tailored to your desires.
The key to success is to identify what motivates you and incorporate more of it into your morning routine. By taking this approach, you cultivate a sense of anticipation and fulfillment that propels you forward with enthusiasm and purpose. So, seize the morning and embark on activities that ignite your passion!
Bonus Tips
Here are some more tips for waking up early without feeling tired. They will help you achieve your goals:
Don’t eat late or overeat.
Eat healthier and lighter meals.
Don’t drink caffeine in the afternoon.
Avoid alcohol and cigarettes.
Use the bathroom before you go to bed.
Remember, becoming an early riser is a journey, not a destination. Be patient with yourself, celebrate your progress, and before long, you'll be reaping the rewards of focused mornings and a more energized you. And the Hizo app can be a valuable tool in achieving this goal 😉
Waking up early is a goal many of us share. It can help us have more productive mornings, enjoy quiet time, or simply accommodate a busy schedule. However, you may find it challenging to transition to an earlier wake-up time. We all know how tough it can be to tell yourself to go to bed early, especially when you are still awake and want to watch another Youtube video. It's not easy to become an early riser.
Challenge: Why It’s Hard To Be An Early Bird
The concept of rising early to enhance productivity and discipline is widely regarded as beneficial. However, many people find it challenging to rise before dawn. Consider our grandparents, who routinely woke up at 5 a.m. without any issues. They didn't complain or share their early morning struggles on social media. They also did not rely on a morning cup of coffee to kickstart their day. Instead, they simply started their daily routines — whether that involved heading to work, cooking, or tending to the garden. Because for them, early rising was not just a preference but a crucial aspect of success. As my grandmother often said, "God helps those who rise early."
But today, our lives are different. Our work is less physically demanding, and we no longer rely solely on manual labor. We have immediate access to vast amounts of information and videos directly from our devices at any time. This has replaced traditional, simpler methods like a newspaper, a week's worth of cinema trips, and the crowing of roosters as alarm clocks. Consequently, we often fail to control our habits and grossly underestimate their consequences.
Prime Time: Why It's Not About Stretching The Day
A 5 a.m. wake-up call won't magically stretch the day. There are still only 24 hours in a day. But what it can offer is a precious chunk of prime time for yourself, before the daily work schedule begins.
Consider the typical evening routine. After a long day, it is natural to feel tired and to seek relaxation. This can lead to a tendency to spend more time on the couch than is beneficial. However, early mornings offer a window of freshness and focus. You'll be more likely to tackle that overlooked project or indulge in a restorative activity when your mind and body are at their best.
It is beneficial to begin the day with a period of personal time, as this sets a positive tone for the remainder of the day. You will not only feel more accomplished, but you may also find yourself with renewed energy to handle whatever the day throws your way. Plus, procrastinated tasks seem less daunting when you approach them feeling energized and proactive.
So, while waking up early might not add hours to your day, it can really make your time feel more valuable and help you get more done.
Benefits: Why It’s A Good Habit
Mornings often can be hectic, but they can actually be your secret weapon? Here's why:
Self-care: Get fit, meditate, or just relax - mornings offer quiet "me time" before the day explodes.
New Habit: Want to eat healthier or learn a language? Mornings are distraction-free zones to kickstart those good habits.
Promise Keeper: No more "I'll do it tomorrow!" Early mornings give you focused time to tackle those personal goals.
Reduced Stress: Skip the morning rush! Waking up early means a peaceful start, no stress, just you and your coffee (or tea!).
Better Sleep: Weird but true, waking up early helps you fall asleep easier at night.
Starting early is hard at first, but it's worth it in the long run. Prioritizing your well-being and taking time for yourself in the quiet mornings will lead to greater feelings of accomplishment and inner peace. Here are 5 tips to help you wake up early in the morning without feeling tired for the rest of the day.
How to wake up early without feeling tired
1. Wake-up Time
The first step to becoming an early riser is to determine your desired wake-up time. Whether it's 6 a.m. or 7 a.m., choose a time that aligns with your daily goals and responsibilities. Consider factors such as work hours, exercise routines, or personal hobbies that you want to prioritize in the morning.
Additionally, it is important to consider seasonal changes. In the winter, the early morning hours may be less conducive to rising at a reasonable hour. Conversely, in the summer, the early sunrise may provide an opportunity to start the day at 5 a.m. This is why, for example, an optimal wake-up time for you might be 6 a.m., allowing for a full night's rest by going to bed at 10:30 p.m. The Hizo app helps you create a new schedule. By configuring morning and evening notifications, you can seamlessly integrate motivational phrases to kickstart your day and receive updates on your progress each evening:
The Notification Settings screen within the Hizo app interface.
A new schedule allows for enough time in the morning for personal activities such as exercise, walking, and dressing, ensuring a productive start to the day.
Make A Plan For The Morning
We've all been there: falling prey to the idea that success demands a 5 a.m. wake-up call with a strict routine of journaling and goal-setting. However, what works for one person might not work for another.
Before starting a new day ask yourself:
What do I genuinely enjoy doing in the mornings?
Why do I want to wake up earlier?
Instead of blindly following trends, prioritize activities that energize and inspire you. Do you want to start your day with yoga or a walk?
Plan, but keep it simple. Your morning routine doesn't need to be an hour-long marathon. Aim for short, intentional activities aligned with your goals. Maybe you want to learn a new language – spend 20 focused minutes practicing before work. Or, perhaps you're working on a side hustle – dedicate a brief burst of energy to get a head start.
Using the Hizo app you can set your morning routine easily. Start your day by taking a moment to review and confirm your priorities. This will ensure maximum productivity:
A morning routine you can set and track in the Hizo app.
The point is, have a purposeful plan for that first hour. When your morning routine aligns with your desires and goals, you'll find yourself looking forward to those early hours and reaping the rewards of a more energized and productive you.
Relative topic: 5 Habits of Successful People with Hizo
2. A Bedtime Routine
Before you go to sleep, plan your sleep cycle. Look at the clock and set your alarm to ring in 7 to 8 hours. When the alarm sounds, resist the temptation to hit the Snooze button. Regardless of how sleepy you may be feeling, this is crucial to ensure you are fully awake and ready for the workday ahead. Why? Because interrupting your sleep cycle can leave you feeling even more tired than before.
The average sleep cycle lasts approximately 90 minutes. Most adults require about 7.5 hours of sleep each night, which equates to 5 full cycles. It is important to ensure that each cycle is completed for optimal rest. Therefore, if your alarm disrupts your sleep cycle, it is necessary to begin anew to feel refreshed and alert.
Hitting the Snooze button is like starting a new cycle without finishing the previous one. Not only does it waste time, but it also leaves you feeling more tired.
While 7,5 hours of sleep is the ideal amount for most people, sometimes life demands a compromise. If you want to wake up earlier or adapt to a new schedule, you need to get by on 6 hours of sleep temporarily. It ensures you won't be left feeling excessively tired while you adjust to your new routine.
If you are uncertain about your sleep monitoring abilities, you can track your sleep progress through the Hizo app by simply setting a "Sleep cycle" habit with a daily count of 8 (how many hours you plan to sleep). As part of the morning routine, record the duration of your sleep each day. This allows you to visually monitor your sleep consistency and identify patterns in your habit formation:
The detail information about “Sleep cycle” habit in the Hizo app (Dark theme).
Quality sleep is essential for your overall well-being and productivity. Understand and respect your body's natural sleep cycles. This is the key to making the most of your bedtime routine and waking up feeling refreshed and ready to tackle the day ahead.
3. Every single day
One of the most important factors for achieving optimal sleep health is establishing and maintaining a consistent sleep routine. Regular waking up and going to bed at the same time each day helps to strengthen the 24-hour cycle of the body's internal clock, which controls sleep-wake cycles.
Following a consistent wake-up time, even on weekends, will help you anticipate a natural shift in your sleepiness levels. As the body adjusts to the predictable wake-up schedule, it will signal fatigue earlier in the evening. This will make you go to sleep at a good time. Consequently, falling asleep becomes easier, and sleep quality improves.
The benefits go beyond feeling rested in the morning. A consistent sleep routine can enhance cognitive function, mood regulation, and overall physical health. Conversely, chronic sleep disruption has been linked to a multitude of health concerns.
In summary, consistency is the key to achieving optimal sleep and overall well-being. Select a wake-up time that aligns with your individual needs and adhere to it consistently. By allowing your body to establish a predictable sleep-wake cycle, you will feel better and have more energy.
4. Immediate action
Identifying activities that help us stay alert and improve the day can make waking up early easier:
drinking a glass of water;
taking a shower;
doing a 10-15 minute workout;
going out for a 20-minute walk.
Even opening the curtains to let in natural light, can make signals to the body that it's time to wake up. Or spending time outdoors in the morning provides a healthy dose of vitamin D, which can boost your mood and energy levels throughout the day. These activities will help you overcome sleepiness and kickstart your body's natural wakefulness mechanisms.
Conversely, activities that require a lot of mental focus in the morning make you feel tired instead of energized. Reading or writing, for example, can be overwhelming for a tired mind. Allocating time for such tasks later in the day allows for a more focused and productive approach.
The Hizo app lets you personalize your morning rituals to suit your preferences. Each morning, you can review and strengthen these routines, which help you wake up early, easily, and without feeling tired:
Personalized morning rituals in the Hizo app.
The key to awakening is identifying personalized rituals that resonate with individual preferences and lifestyle.Whether it be by drinking a glass of lemon water, meditating, or taking a shower, the key is taking immediate action. By embracing proactive habits, you can elevate your energy levels, cultivate a sense of achievement, and embark on each day with a positive attitude.
5. Small Reward
It is crucial to find that initial motivation in the morning, as it can set the tone for the entire day. This motivation can be in the form of a small reward. Whether it's enjoying a freshly brewed cappuccino, a walk, or a sunrise at the beach can lift your spirits and give you energy.
For some, it's finishing a project, going to the early gym class, seeing empty streets, or the simple joy of feeding ducks in the park. There's nothing quite like the beauty of mornings! They offer a world of possibilities, tailored to your desires.
The key to success is to identify what motivates you and incorporate more of it into your morning routine. By taking this approach, you cultivate a sense of anticipation and fulfillment that propels you forward with enthusiasm and purpose. So, seize the morning and embark on activities that ignite your passion!
Bonus Tips
Here are some more tips for waking up early without feeling tired. They will help you achieve your goals:
Don’t eat late or overeat.
Eat healthier and lighter meals.
Don’t drink caffeine in the afternoon.
Avoid alcohol and cigarettes.
Use the bathroom before you go to bed.
Remember, becoming an early riser is a journey, not a destination. Be patient with yourself, celebrate your progress, and before long, you'll be reaping the rewards of focused mornings and a more energized you. And the Hizo app can be a valuable tool in achieving this goal 😉
