For many of us waking up early is a huge
pain in the ass some of us like to
address this problem by setting alarm
clocks but then we often find ourselves
feeling tired and sluggish so how
exactly does one wake up early and not
feel tired there are three things you
need to do in order to wake up early
every single day filled with energy and
the first is to control your lighting
sleep is regulated by the hormone
melatonin which is affected by the light
that hits your skin along time ago
before the invention of electric
lighting our bodies use this method to
allow us to stay awake when the Sun was
out and allow us to feel tired and rest
when the Sun went down however nowadays
this artificial lighting everywhere in
our rooms and on our screens on our
phones we are constantly bombarding our
body with white light which prevents the
production of melatonin this is why we
have such a hard time falling asleep
because at hours way past sunset we
still have these screens and indoor
lights blasting us with a ton of white
light the best way to combat this is by
installing an app called flux on your
computer also called Twilight on your
phone this app changes the lighting on
your screen throughout the day so when
the Sun starts to set it changes the
light on your screen from white light to
yellow light which simulates the Sun
setting and allows melatonin to be
produced naturally lighting is also very
important when it comes to feeling
energized and awake in the morning you
want to keep your blinds open so that
when the Sun rises the natural white
light can hit your body and prevent
additional production of melatonin this
will prevent you from feeling sleepy in
the mornings the second tip is to only
use your bed for one thing and one thing
only which is to sleep a lot of us like
to browse our phones in bed or watch TV
or even eat and this is bad because our
brains look for cues for habits what
this means is that when you do any of
these activities in bed your brain
starts to associate your bed with eating
or watching shows and this causes you to
feel craving such as hunger so when you
use your bed for only sleep your brain
starts associating it with only sleep so
the moment you lay in bed instead of
feeling hungry or excited due to
constantly watching shows or eating in
bed you'll feel tired if you find
yourself having a hard time to fall
asleep it's
perfectly okay to read a book reading
isn't nearly as stimulating as browsing
through your phone or watching TV so
you'll find yourself feeling sleepy in
no time the last tip is hands down the
most important and it's going to sound
rather obvious it's getting enough sleep
the truth of the matter is if you're not
getting enough sleep it doesn't matter
what trick you poke you will wake up
feeling tired your body needs a certain
amount of sleep to function properly
it's just a biological fact so what you
need to do is you need to count back
nine hours from when you need to wake up
and set that as your bedtime so let's
say that you have to leave for work or
school at 8am then you need to go to
sleep at 11pm and this sounds like
common sense but the trick is to always
head to bed around the same time every
single day if you do that then you'll
naturally start feeling tired at around
10pm or 11pm which makes it very easy
for you to fall asleep on time if you
can follow these three concepts you'll
find yourself waking up earlier and
feeling better in no time