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It is very important to get light exposure when you wake up (and before that). Buy a cheap light bulb that will turn on at 4:30 AM in your room or smart lights that will turn on at 4:30 AM.Make sure you have ~22☌ in your room by the time you wake up (it is easier to wake up in a warm room).Before going to bed, fully air the room so that it cools down to 17-18° C (it is easier to fall asleep in a cold room).Take a hot shower before going to bed (extending the capillaries will help cool down your body).Turn on the black and white filter ("Bedtime mode" on Android, "Color Filters" on iOS) on your mobile phone at 8 PM.Turn on the blue light filter on all devices at sunset.You need to allow your body to sleep for 8 hours, not to actually sleep 8 hours at this stage. You don't need eight hours of sleep, you need eight hours in bed with your eyes closed. Go to bed at least eight hours before you wake up.If you wake up at eight in the morning, pull the alarm back 18 minutes every day until you reach five in the morning. Take the difference between your usual wake up time and five in the morning, divide it by ten, and roll back your alarm daily by this time interval. Don't try to rebuild your body overnight.I will also add number of respondents who tried each piece of advice and rated it. It's also self-reported, so may be skewed or plain wrong, but I'll add an average value of each advice where available. Bonus: I polled 10 people (I know, it's statistically insignificant, but this is all the data I've gathered, take it with a grain of salt) on what helped them most to improve their sleep quality.
![where is it 5am right now where is it 5am right now](https://do0bihdskp9dy.cloudfront.net/10-14-2021/t_564bbe3b0ea448f3ac5a9b5ae8bc41aa_name_file_1280x720_2000_v3_1_.jpg)
Some pieces of advice from the books worked, some didn't - in the end, I came up with 18 simple rules and tips that will help anyone change their regime and start waking up at 5 AM. Let me confess: I have learned all my theoretical knowledge from the books "Why We Sleep" and "Circadian Code" (I suggest you read both), and the practical knowledge comes from my own experience. Now I know that only the people who really want to get up at 5 AM continued to read this article. This article is written for people like me, whose three hours in the morning are more productive than three hours in the evening. If it's not true for you, everything is still fine, it just means that this article will not suit you. My only argument is that three hours in the morning are more productive than three hours in the evening. If it doesn't work for you, it's okay, no one is trying to attack you or your way of life. Keep in mind: waking up at 5 AM is not for everyone. Believe me: it's even better from five to eight in the morning - no one is awake! The body gets in harmony with circadian rhythms, and you reduce the chance of cancer because the so-called night shifts are already recognized by some countries as carcinogens. Many people think that working at night is the most productive thing ever because no one distracts you. And if 24 hours a day is too short for you, here're an extra three hours thanks to the early rise. If you still believe in 10,000 hours required to achieve mastery, you realize it's a sin not to take advantage of that time. If you are going to live to 80 years, it is an extra seven and a half, or 65,700 hours of hardcore productive work on your projects (not counting the first 20 years of life for obvious reasons). We take the hours from 9 PM to 12 AM, the least productive time (as there is no energy left to work on our projects after the main work), and move it to the morning.Īs a result, we get an extra year of work for every eight years of our lives. Why wake up at 5 AM? The motivation is simple: extra three hours of productive work before 8 AM. Before that, I thought I was an owl and was waking up in the afternoon, but now my day has changed beyond recognition. Hello, everyone! It's been a year since I began to wake up at 5 AM and I feel great.