Being successful means waking up early or so we're told by numerous ceos and celebrities
but the good news is there have been quite a few studies to assess the impact of waking up early
so first let's see what science has to say about it and if you're still interested in doing it i'm
going to give you some top tips on how to wake up early and get the most out of your day so recently
i've been reflecting on what kind of messages we're constantly being told at the moment for
example things like be the best be the smartest be the quickest be the sharpest break down barriers
and climb every mountain things like these and one of the ways that we're told to do this
is to wake up every single morning at ridiculous time so we can get ahead with tasks so we can get
ahead of our lives but that made me think it made me think well what are the health implications
of doing this is it good for you is it bad for you and like i said at the start of the video
let's look into the research first and find out what happens when you do this and if you're still
interested in doing it i am going to go through the tips on how to wake up earlier and if you
already know all the research too i will leave a timestamp chapter thing in the description below
so you can flick ahead and go straight to the tips if you like now let's look into
the research okey dokey so it said that one in four of us are early risers and another one in
four of us are night risers now numerous studies have shown that early risers tend to be persistent
self-directed and disciplined they set higher goals for themselves plan for the future and
have a better sense of well-being however saying that night owls tend to be less depressed they're
less likely to smoke or drink alcohol so it's quite interesting isn't it what the science says
morning people tend to achieve more academically whereas night owls tend to have better memory
better cognitive ability and less depression another interesting point is that night hours
tend to be more open to new experiences kind of seeking them out more and also being more creative
now i'm gonna go back to my run and we'll do the scenes wherever we go see you later
now as we all rush to find the secret for success it's important to remember that not all early
risers are successful people and not all late risers are unsuccessful people there's plenty of
people who are successful who are late risers too but more importantly correlation is not causation
and what that means is that it's not clear that if you're waking up early it has any benefits
and look if you're someone who naturally wakes up early that's usually because you have biological
changes such as hormonal changes and temperature changes that will naturally mean that you wake
up earlier than a late riser so what i mean by that is if you're a night owl and you're waking
up at 7 00 a.m your body is going to take a lot longer to adjust because it still thinks it's
asleep so you're going to feel tired you're going to feel groggy much more than that early riser and
research has shown so for this example because the night owl is forcing themselves to perform
at a time that their body doesn't want to well they're more likely to have a lower mood
and less satisfaction now getting a full night's sleep and getting the same amount of sleep every
single night are both very important so for adults it's recommended that we get eight hours
of good quality sleep every single night and if you're sacrificing that sleep to wake up early
all you're going to be doing is you're going to be getting sleep deprivation and the negative effects
that are associated with it such as moodiness poor concentration weight gain anxiety high blood
pressure and an increased risk of cardiovascular disease so the conclusion i'm trying to make is if
you want to wake up early but you're not willing to sleep earlier so you still get that eight hours
of recommended sleep per night as an adult then don't do it because all you're gonna do is affect
your health in a negative way and your health is the most important thing now genetics also plays
a really important part as to whether you wake up early or you wake up late in fact 47 of it
is expected to be inherited so if you're wondering why you wake up early or why you struggle to wake
up early just have a quick look at your parents and see what their sleeping habits are like okay
so that's the science and research bit done and i hope you found that information helpful now if you
decided actually i don't think waking up early is for me then great but if you thought to yourself
actually i still want to wake up early and i want to give it a go and that's fine as well but as i
promised we're going to now go through those tips we're going to look at how you can wake up earlier
and hopefully have fewer distractions so tip number one the most important thing that you
need to ensure is one you're getting good quality sleep and two as an adult you're getting at least
eight hours of sleep per night now if you're wondering to yourself abraham what does good
quality sleep mean well don't worry about it i did a video not long ago all about how to go to sleep
and things that you can do to ensure that you get good quality sleep so if you are interested in
finding out more of course i will leave a link to it up here and in the description below for
you but here's the thing if you're thinking about sacrificing the amount of sleep that you get so
that you can wake up earlier it's a big no because we know from research it's going to damage your
health and we've also just discussed the research earlier on in this video now the best way to
begin waking up earlier is to do it slowly so try waking up 15 minutes earlier every other day but
please remember if you're going to be waking up 15 minutes earlier you need to go to sleep 15 minutes
earlier as well that way you're still getting the adequate amount of sleep step number two if you
want this to work you need to stop pressing that snooze button because when you press that snooze
burn you're getting poor quality shallow sleep and what does that mean well it means you're going to
be even more groggy and tired than if you woke up from the first alarm and if you are someone
who really struggles not to hit that snooze button a good solution is to put your phone on the other
side of the room so not on your bedside table that way you'll have to get out of bed and physically
turn off that alarm and then you're out of bed so you're more likely to just carry on with your day
then tip number three now that you're out of bed quickly open up those curtains and make your bed
that way you're less likely to get back into it tip number four one thing that really helps me
to get up and go in the morning is exercise now if you've been following me on my channel for a while
you will know that i'm a very keen runner so every morning when i wake up i go for a run and this
really helps me get that get up and go exercise gets your metabolism going and it increases your
alertness now the beauty of it is if you do it outside so let's say for example running you've
got that natural light and that natural light is gonna affect your circadian rhythm which is gonna
alert your body to wake up tip number five now once you're done with all that exercise you're
gonna be all hot and sweaty so you're gonna need a shower but when you go for your shower if you can
try and have the water temperature slightly cooler than you usually would and tip number six
you need to try and maintain this schedule every single day so please don't think to yourself oh
it's the weekend i can have a lion because all that's gonna do well all that hard work
that you've done to maintain this it's going to all go because all it's going to do is going to
affect your body's natural rhythm and it's going to be even harder to restart it again and that's
the end of the video i really hope that you find this information helpful you now know all about
the research to do with sleep you know about waking up early in the research behind it you
know how to wake up early if you do decide to do it so you're a sleep pro tell everyone tell your
friends tell your family tell your loved ones tell everyone you know everything also if you have any
of your own tips please leave a comment below too because i'd love to read it and i'm sure anyone
watching this video would too always remember you're awesome and i will see you next week
step step step step step hey guys thanks for watching this week's video make sure
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