If you want to wake up before 6am feeling fresh, read this:
I spent years trying to wake up early.
I’ve trialled every technique:
1. 0-18 alarms set
2. Light alarm clocks
3. Puzzle alarm clocks
4. Sleeping from 4-12 hours
5. Alarm clock on other side of the room
This is the system I have perfected to wake up before 6am feeling fresh.
I’ve trialled every technique:
1. 0-18 alarms set
2. Light alarm clocks
3. Puzzle alarm clocks
4. Sleeping from 4-12 hours
5. Alarm clock on other side of the room
This is the system I have perfected to wake up before 6am feeling fresh.
//DAY//
Waking up early starts the day before.
1. Limit caffeine, none after 2pm
No surprises here.
Caffeine keeps you up at night.
None of this ‘I can drink caffeine at night and still go to sleep’ bullshit.
Your sleep is affected even if you manage to get to sleep.
Waking up early starts the day before.
1. Limit caffeine, none after 2pm
No surprises here.
Caffeine keeps you up at night.
None of this ‘I can drink caffeine at night and still go to sleep’ bullshit.
Your sleep is affected even if you manage to get to sleep.
2. Get as much exercise as possible
Ever had a super busy day and fallen asleep quicker than a cat after a large meal?
We don’t use our minds and bodies half as much as our ancestors did.
If we exert ourselves, we feel tired at the end of the day.
Ever had a super busy day and fallen asleep quicker than a cat after a large meal?
We don’t use our minds and bodies half as much as our ancestors did.
If we exert ourselves, we feel tired at the end of the day.
//NIGHT//
Craft the night before to make waking up effortless.
1. No food 2 hours before bed
Eating food before bed messes with your body's circadian rhythm.
In short, when you eat, your brain thinks you’re awake.
This results in poorer sleep.
(and sometimes acid reflux!)
Craft the night before to make waking up effortless.
1. No food 2 hours before bed
Eating food before bed messes with your body's circadian rhythm.
In short, when you eat, your brain thinks you’re awake.
This results in poorer sleep.
(and sometimes acid reflux!)
2. No screens 1 hour before bed
Again, no surprises here.
Screens trick your brain into thinking you’re awake.
Screen on at 10pm? 'Ohh the sun is taking a long time to go down!'
Again, no surprises here.
Screens trick your brain into thinking you’re awake.
Screen on at 10pm? 'Ohh the sun is taking a long time to go down!'
3. Set an alarm a few minutes after your first and place it in the bathroom cupboard.
Only for the first few nights.
This forces you to get out of bed and start your morning routine.
It works best if you have a partner - you have to switch it off before it wakes them.
Only for the first few nights.
This forces you to get out of bed and start your morning routine.
It works best if you have a partner - you have to switch it off before it wakes them.
4. Create a night routine
Our bodies like routine.
When you stick to a night routine you start to feel tired automatically.
Here are some suggestions:
• Read
• Stretch
• Meditate
• Hot shower
Do the same things every night.
You will be surprised at how tired you feel.
Our bodies like routine.
When you stick to a night routine you start to feel tired automatically.
Here are some suggestions:
• Read
• Stretch
• Meditate
• Hot shower
Do the same things every night.
You will be surprised at how tired you feel.
5. Set alarm in 90 min sleep cycles + 15 min to fall asleep
We sleep in cycles.
Lightest > Light > Deep > REM.
Each sleep cycle lasts 90 mins.
Set your alarm at the end of a cycle in your lightest sleep.
7:45 = 5 sleep cycles + 15 mins
You will wake up feeling fresh.
We sleep in cycles.
Lightest > Light > Deep > REM.
Each sleep cycle lasts 90 mins.
Set your alarm at the end of a cycle in your lightest sleep.
7:45 = 5 sleep cycles + 15 mins
You will wake up feeling fresh.
//MORNING//
Now you just have to get out of bed.
1. Have a reason to get up
The bigger your reason to get up, the better.
Mine is writing.
I used to exercise straight away.
The thought of exercise straight away didn't excite me.
Writing gets me up and out of bed.
Now you just have to get out of bed.
1. Have a reason to get up
The bigger your reason to get up, the better.
Mine is writing.
I used to exercise straight away.
The thought of exercise straight away didn't excite me.
Writing gets me up and out of bed.
2. Don’t hit snooze
Maybe the hardest on this list.
We tend to hit snooze 20 times.
But remember the sleep cycles?
When we snooze we slip back into a deeper sleep.
Each snooze makes you feel more tired.
This is hard at first but gives you 10x the energy in the morning.
Maybe the hardest on this list.
We tend to hit snooze 20 times.
But remember the sleep cycles?
When we snooze we slip back into a deeper sleep.
Each snooze makes you feel more tired.
This is hard at first but gives you 10x the energy in the morning.
3. The Power Three to feel awake
Complete these 3 straight after you wake up:
• Drink a glass of water
• Move for at least a minute
• Get as much sunlight as possible
As soon as they are complete you won’t feel like going back to bed.
Complete these 3 straight after you wake up:
• Drink a glass of water
• Move for at least a minute
• Get as much sunlight as possible
As soon as they are complete you won’t feel like going back to bed.
4. Same bed and wake time every day (EVEN ON WEEKENDS)
We often try to catch up on sleep at the weekends.
This doesn’t work.
Keep the same schedule and you'll be shocked at how easy it is to wake up every day.
You train your body to know when it should be sleeping and awake.
We often try to catch up on sleep at the weekends.
This doesn’t work.
Keep the same schedule and you'll be shocked at how easy it is to wake up every day.
You train your body to know when it should be sleeping and awake.
Persevere!
After the 3rd day, it becomes WAY easier.
Soon you will be getting more done in the first hour than most people do in a day.
After the 3rd day, it becomes WAY easier.
Soon you will be getting more done in the first hour than most people do in a day.
That's all from me.
If you enjoyed this thread and want more:
1. Follow me @iamsam_williams
2. RT the first tweet
I appreciate you taking the time to read!
If you enjoyed this thread and want more:
1. Follow me @iamsam_williams
2. RT the first tweet
I appreciate you taking the time to read!
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