- Get them to do a fair amount of exercise some time before going to bed.
- Make sure they have a decent meal an hour before they go to bed.
- Start them getting to bed 1/2 hour earlier than they did before they wanted to changes their sleep pattern. That is to say if they went to bed 23:00 and woke up 8:00, then they need to go t bed at 22:30 to wake up at 07:30.
- Keep changing the sleep time to earlier in the evening in line with the time you want to get up (say even earlier) then go to bed at 22:00 and wake up 07:00
- The earlier need to get up, the earlier you go to bed.
7.Set Your Alarm. ...
8. Jump Out of Bed When Your Alarm Goes Off. ...
9. Get Light Exposure. ...
10. Have a Reason To Wake Up Early. ...
11. Write Your Goals Daily. ...
12. Build a Morning Ritual.
It will not happen “over-night” (if you pardon the pun) but gradually your “metabolic clock” will change as you go to sleep earlier and wake up earlier.
You probably will need an alarm clock to do this during the change over period.
Also put the alarm clock when set for the following morning, to the other side of the room. Far enough that you can hear it, but also far enough away that you have to physically get out of bed and walk to the other side of the room to turn it off.
Then without stopping go in to the bathroom to get washed and ready for dressing. By this time you will have removed your nightwear and already “committed” to waking up and taking action.
You will then have changed you sleep cycle, and of course your eating pattern will have to change in line with that. For people who do night work, their “breakfast” is at 20:00, to be at the office by 21:00. and their “lunch” about 01:00 and their “evening meal” will be at 16:00 to go to bed for 17:00.
Shift work is not easy, and those people who go through time zones a lot, in international travel have these issues do deal with frequently, and they train themselves in that manner. The same goes for people who do warehouse or retail work in say supermarkets etc.
So to wake up at 6 am you need to be in bed at the least by 10:30 or 11 pm. This gives you enough rest to recharge and get ready for the next day. You can adjust the timings according to your sleep pattern.
If you aren’t accustomed to this cycle, the first two to three days might be difficult and that is where the key factor of consistency comes in.
You need to be consistent everyday.
Like the experts say, you can develop a habit if you keep at it for 21 days and sooner or later you’ll find yourself waking up at 6 without any alarm, all by yourself. The body adapts and it becomes a part of your biological cycle.
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