how to wake up early without an alarm clock this video is sponsored by babble start learning a new
language today with babble sign up for a three month subscription and get three additional
months for free link in the description I have seven alarms each at an interval of 15 minutes
it's the only way I can finally drag myself out of bed is this something you can relate to using the
methods mentioned in today's video will share with you how you can use your body's internal
clock mechanism to wake up early feeling energetic and without using any alarm clocks let's say it's
Sunday night and you've lazy weekend sleeping around and catching up with your favorite TV
programs or maybe you might have spent your Sunday hungover from Pete's party on Saturday night or
maybe you might have gone through Sunday feeling guilty because you spent the whole day keeping up
with the kardashians either way it is Sunday night and you're all motivated to start your week early
fresh and effective what's the first step to that you might be asking well of course setting your
alarm for the next day in order to beat the morning traffic you say or to catch up with
work you may have been postponing the previous week or maybe even to hit the gym either way you
need to get up early when your 5:00 a.m. alarm rings you feel groggy and you're wondering if
you should really get up can't I just do like five more minutes of sleep before I jump out of
bed and start your day you're thinking soon it's 6:30 a.m. and you're sure you will never hear the
end of it from your boss if you're late one more time all this while you're wondering isn't there
an easier way to wake up early it's there a way to program your body to naturally wake up when
you need to everyday and to answer your question yes there is a way it's with the help of your
body's internal clock mechanism also known as your circadian rhythm in today's video practical wisdom
is going to take you through the techniques you can use to wake up early without the aid of an
alarm clock but before we begin if you're not subscribed to our channel you're missing out
big-time tap the subscribe button and the Bell notification icon so you don't miss out on any
of our videos now let's begin step 1 determine the number of hours you need on a good night
you can do this by training yourself preferably during a week you're not needed at workers school
like during a holiday each night for seven days sleep at a particular time and allow yourself to
wake up early also keep away any distractions your phone your laptop your dog or just about anything
keep it away from you tell your girlfriend or family not to wake you up or do anything that
might cause you to wake up during sleep such as playing loud music or doing any activities that
might cause you to wake up prematurely it's very important that during this week or so you wake
up naturally without the aid of any assistance so no alarm clocks for each of these days record the
number of hours you sleep it's paramount that you keep and maintain a similar routine during
each of these days you're tracking your sleep a change in routine such as maybe travelling
or having a late night can ruin your sleeping routine and affect the time you wake up in the
morning so make sure to maintain your routine and bedtime chances are as you consistently
do this maintaining a consistent daily routine and bedtime you will noticed an almost similar
time you naturally wake up with a deviation of no more than 30 minutes step 2 get a nighttime
routine winding down is one of the most underrated parts of getting good sleep and good sleep is a
prerequisite for getting rid of that alarm clock come up with a night routine that helps you relax
it could involve doing some stretching exercises or yoga taking a warm shower or bath and doing
some reading or meditating find out what works for you it's advised it for one hour before sleeping
you should keep all your electronics away so no Netflix or TV especially stay away from the
internet social media is especially notorious for getting you thinking too much or getting
you in the funk because everyone seems to be doing better than you these are all feelings that aren't
good for your sleep you want to go to bed feeling absolutely relaxed and with a good headspace step
3 compliment your night routine with a morning wine actually the most important thing you need
in the morning is some good natural light or at least a simulation of it our body circadian rhythm
is affected by the most natural things around us the sounds we usually wake up to the morning
light filtering through the curtains and even the temperatures in our bedrooms as much as possible
plan for how you'll wake up use light curtains that allow sunlight through in the morning or
do what I do and leave the curtains open when you go to bed if you need to use an alarm clock ensure
that it's one that simulates your environment in terms of the sounds you wake up to similarly
you could get a light alarm which wakes you up by simulating sunlight this is especially useful for
periods during which you might not get sunlight in the morning like during the winter hypothetically
your morning routine could involve first waking up and absorbing some of that natural sunlight
this could be followed by fully stretching your body like a cat while doing this make sure to
feel your muscles stretch out right from your toes to your neck through your back into your
fingers this gives you awareness and raises your body's temperature as well afterwards you can then
head out for a shower to begin your day if your work or climate means that you don't get to see
the sunlight throughout the day make sure you set out some time for walking in the daylight
not seeing any daylight at all may affect your circadian rhythm as much as you can avoid your
phone or any electronics an hour after waking up as a precaution you should not sleep with them
in the same room or at least within reachable distance this way in case you wake up at night
you will not be tempted to start scrolling through your phone going through Facebook and ruining your
sleep step 4 get the temperature ripe most of all ensure that the temperature of the room in which
you sleep remains constant when we're asleep our body temperature drops and as we wake up
its temperature rises changes in body temperature extreme or not can lead to restlessness at night
as the result your sleep may be fragmented which messes up your circadian rhythm maintaining a
constant temperature could involve something as simple as turning the knob on a thermostat
or getting your betting's right first step 5 do not hit the snooze button it will take some
time before you stop using your alarm clock so in practicing how to wake up early without an alarm
avoid the snooze button completely hitting this button does two things first it fragments your
sleep hence messing up your rhythm this leads to the second effect exhaustion and cloudiness when
you finally get out of bed since your body thinks used to still be asleep regularly postponing your
wakeup time can also lead you to completely ignoring your alarm since one way or the other
you're going back to sleep use the five-second rule this basically means that if you have an
impulse that is pulling you and you don't marry it with an action within five seconds you pull the
emergency brake and kill the idea the problem isn't that you don't want to get up and wake
up it's that you don't act on it so next time your alarm clock rings count to five throw away
your blankets and get up step 6 the wake-up time finally to purge you of your alarm clock ensure
that you wake up at the same time every day this is the most important part of waking up naturally
if you plan that you will sleep each day by 10:00 p.m. ensure that you wind down before 10:00 so
that by this time you're asleep in some unique situations you may be required to sleep later
or earlier than your scheduled time because of some inconveniences if you have to wake up early
say for a flight replace the hours and minutes you'll lose in the morning for instance if you
need to wake up the next day at 4:30 a.m. to make your flight and you usually sleep it let's say
10:00 p.m. and wake up at 5:00 a.m. adjust your sleeping time to 9:30 p.m. in order to maintain
those 7 hours of sleep you usually get thank you guys so much for watching and I hope you've
enjoyed this video I want to take a second now to tell you about Babel the people who sponsored this
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