Waking Up Early: Tips and Insights

Introduction

• The tranquility of early mornings when the world is quiet
• Personal experience as a morning person (wakes up between 3-4 AM)
• Currently a 4th-year medical student
• Lecture on circadian rhythms influenced morning habits

Biological Clocks

• Circadian rhythms: body's biological clock
• Spectrum of morning people to night owls
• Examples of successful individuals waking up early: Apple CEO, Michelle Obama, The Rock
• Early rising doesn't guarantee productivity; it's about how time is spent
• Early mornings allow for deep focus work, referred to as "state of distraction-free concentration" (Newport)

Becoming a Morning Person

Tips for Waking Up Early

1. Go to Bed Early

   • Essential for waking up refreshed
   • Personal sleep schedule: goes to bed around 7:30 PM
   • Importance of 7.5 hours of sleep (individual needs may vary)

2. Avoid Sleep Deprivation

   • Sacrificing sleep for early rising is unsustainable
   • Consequences: poor concentration, anxiety, tiredness

3. Light Therapy
   a. Falling Asleep Early

   • Reduce blue light exposure before bed (use warmer colored lights)
   • Dimming lights and reducing screen time recommended
     b. Waking Up
   • Use cooler colored lights (blue/cool white) to feel energized

4. Morning Routines

   • Having goals motivates early rising (e.g., study, exercise, meditate)
   • Consistent morning routine helps establish a sleep schedule

5. Exercise

   • Benefits of exercise on sleep quality
   • Recommended to exercise in the morning or early afternoon
   • Avoid high-intensity workouts close to bedtime
   • Gradually adjust bedtime for optimal adaptation

6. Consistency in Night Routine

   • Follow bedtime rituals to signal it's time for sleep
   • Simple tasks (brushing teeth, putting on pajamas) are beneficial

7. Dietary Considerations

   • Avoid eating late or large meals close to bedtime
   • Last meal should be at least 3 hours before sleep
   • Reduce caffeine and sugary foods in the evening

Personal Insights

• Embracing a natural morning schedule for over 20 years
• Importance of finding what works for you, whether waking up early or late
• Link to body clock questionnaire in the description for further exploration

Conclusion

• Summary of key points on waking up early and establishing a routine
• Encouragement to find individual sleep patterns and habits