do you ever just wake up and go
nope and roll over and go back to sleep
then this video
is for you hi guys it's me judy today as
someone who masters waking up early
i want to share you guys my tips and
some scientific background
tips to help you wake up early as always
everything that i'll mention
will be time stamped down in the
description below so that you can skip
to the part that you're interested in
and don't lose time
so let's get started i have six tips for
you guys
first one is knowing your reason second
one is changing your mindset
third one is having a routine and fourth
one is giving yourself a time
fifth one is sleeping early and sixth
one
is getting good quality of sleep so
let's start with the first one which is
no finger reason
you have to know your reason why you
want to wake up early
if you want to wake up early just
because you think that will make you
automatically productive
then i think you should reconsider it
because i don't think that waking up
early makes you automatically productive
can help with that
but it's not going to make you
automatically productive you can be
extremely productive by waking
up at 2 pm or you can do absolutely
nothing
that day waking up at 5am you don't
necessarily
need to wake up early in order to be
productive
it just is some sort of a hack that you
can use
my reason behind waking up early is that
i really love
quietness of super early mornings and i
think there is like something magical
feeling
of waking up super early and also i'm a
very talkative person
and whenever i see my family member i go
to them and i talk to them
and i get easily distracted from that
not because of my family member it's
just me kind of like finding excuse to
get up from my desk so i take
accountability for that and i wake up
early
so that i can control whatever i have to
do or i want to do
so basically that's my reason waking up
early i really want to know
what your reasons are so comment down
below the second one
is changing your mindset not to be
cliche but mindset towards your goal
is crucial better is waking up early
starting to working out
or reading books or being healthy etc
are you going to bed
thinking like i have to wake up early i
hate my life
or you know your reason and you're like
i want to
wake up early because i have some like
blah blah goals
that we talked about in the first step
and you're like i cannot wake up too
early i mean i
exaggerated but knowing your reason
really helps with the positive mindset
change your mindset from i have to to i
want to
you might think like our mindset is not
going to change anything but it actually
really does i promise it really helps
so every single night you have to
remember yourself
while you're waking up early and
remember yourself that you want that
and you have goals that you want to
achieve and you want to get better
version of yourself
that's really important it sounds kind
of like cliche and cheesy but
it is really true it really is so
third one is a having a routine having a
proper
having a proper and healthy morning
routine is
extremely important when it comes to
waking up early i have a video
about my 4 a.m morning routine i don't
wake up
at 4 00 a.m anymore it's just for a
challenge my morning routine is every
single day
like kind of same so you can watch that
video but i can make a
whole dedicated video about building a
perfect morning routine
because there are a lot of things to
talk about and there are a lot of
scientific
tips for healthy morning routine the
reason why
morning routines are so important is
that since it becomes some sort of a
routine
you don't need much willpower to do
things because it's just a habit
and you have to only follow your routine
you don't need to think that much
so i think having a morning routine is
very important
and making it a healthy is just a better
way you know
and the fourth one is giving yourself a
time
don't expect from yourself to be perfect
from the beginning
it will take time to get used to it i
mean i spend
like years and years to get used to it
will take time don't expect from
yourself to be perfect
and don't rush like chill you know it's
a whole long journey
of us trying to get better version of
ourselves
so no need to rush getting every single
day even like one percent or
0.5 percent is much better than doing
nothing
so your goal is to be getting better not
to be perfect
don't forget that i get a lot of
comments saying like and whenever i
watch your videos i feel like a loser
everybody has a different start points
and everybody has different journey
so your goal is not to be like me your
goal
is better version of yourself you cannot
never be me
and i can never be you because we're
totally different people
and have different opinions and
backgrounds and different habits and all
that stuff
this mindset is gonna be a game changer
so
trust me i promise so the fifth tip is
sleeping early
sleeping early is much harder than
waking up early in my opinion i don't
know what you guys think
i used to wake up at 5 30 for high
school because
my school bus was coming at 5 55
i had only 25 minutes and some days i
even wake up at like 5 45 and i had only
10 minutes to get ready and it was like
so awful
uh i don't know how i managed that but
it was awful i hated going to high
school and i wasn't
sleeping early even though i knew that
i'm gonna waking up early
because when you're in sleep the time
passed really fast right
and when i wake up i have to get ready
for school
and i wanted to think like i have a lot
of time until school
so i wasn't sleeping spending that time
awake
to remind myself the time is in my
control
which sounds really creepy but i don't
know if you guys can understand that
feeling
whenever i have something that i do not
want to attend i don't sleep
because i want to think that i have a
lot of time until then
i don't know it's just really weird
feeling but but i was feeling in that
way and it took me a lot of time to
change it
now i use some scientific tactics for
changing that
i read the book stanford best sleep
which is a book from a japanese
sleep scientist and the book itself is
in japanese i don't know if they're
english translation i can put a link if
there is
in that book he recommends taking a hot
shower before
90 to 120 minutes before bed so
basically one and a half to two hours
before bed
so he says let me read what he says in
the daytime
the core body temperature is about 2
celsius degree higher than the skin
temperature and the limbs have
capillaries
that release heat and lower the body
temperature
that is dissipate heat from the body
surface
when this difference between the skin
temperature and the core body
temperature is reduced
in this way it becomes easier to fall
asleep
lowering this core temperature is the
key to getting a deep sleep right after
you're
in duvet 90 minutes before you go to the
bed
so i would recommend taking a hot shower
before one and a half
to two hours before bed it really works
try that
so the sixth one is getting good quality
of sleep i can make a whole dedicated
video about this topic but today we're
going to just talk about
this a bit today i want to show of you
items that i use for getting better
quality of sleep
i love buying things and i have a lot of
items that i use for my sleep so the
first one
is this alarm this is a sunrise alarm
clock sometimes called wake up lamps
it wakes you up with the light it mimics
the sunlight it was around like 4
000 japanese yens around 37
i guess i know it's ridiculous to pay
that money to an alarm but
but if you have ever woken up to a
traditional alarm clock
you know that a blaring alarm early in
the mornings can be quite jarring
sunrise alarm clocks simulate natural
and gradual sunrise with
a range of soft orange and yellow led
lights
for a gentler wake-up experience sudden
awakenings can lead
sudden changes in cortisol and other
neurotransmitters
that could cause problems so waking up
with a gradual increase
in wake promoting light makes a lot of
sense
says dr william winter of neurology and
sleep medicine
so if you have enough money to spend 40
dollars to
an alarm clock i think it's 100 worth it
the next one is pjs
i used to wear sweatshirts or hoodies
but now i
change to my pjs and it kind of like
helps me
to remind myself that is bedtime so it
helps with
changing my mindset i don't know so the
next one is pillow
this one is made by a japanese
chiropractor
and it's designed for reducing neck
shoulder and back pain it was around
7 000 japanese yen so around 65 dollars
you don't necessarily buy this pillow to
get better sleep
but finding a good pillow is extremely
in my opinion
it doesn't necessarily have to be this
expensive i think it hundred percent
worth
investment i think for now that's it
thank you for
uh urban chicken adding turkish subs to
my videos
i hope i'll see you guys in my next
video
bye
you