how to get up in the morning
TRANSCRIPT
SleepyHaven.com
7 Secret Tricks You Need to Know
#1: The 2 alarms trick
The trick is to use 2 different alarm sounds.
#1: The 2 alarms trick
For the 1st alarm, you should use a nice, calm melody like a favorite song – something pleasurable to your ears in the morning. I advise something that isn’t too loud or violent so you don’t have a heart attack when the alarm goes off.
On the other hand, your 2nd alarm should play an unpleasant melody –something really annoying and loud.
#1: The 2 alarms trick
You may need an app like Timely or CARROT Alarm to make sure you can set 2 separate alarms with different sounds.
Timely CARROT
#2: Set your inner alarm
You need to practice it during the day. After some repetition, this new habit will be strong enough to replace the old one – and that’s our goal.
#2: Set your inner alarm
How to build the new habit?
Start with everyday things you do before going to bed. Brush your
teeth, put on your pajamas, and go to bed.
#2: Set your inner alarm
How to build the new habit?
Start with everyday things you do before going to bed. Brush your
teeth, put on your pajamas, and go to bed.
Set the alarm to go off in 5 minutes.
#2: Set your inner alarm
How to build the new habit?
Start with everyday things you do before going to bed. Brush your
teeth, put on your pajamas, and go to bed.
Set the alarm to go off in 5 minutes.
Relax and pretend to falling asleep.
#2: Set your inner alarm
How to build the new habit?
Start with everyday things you do before going to bed. Brush your
teeth, put on your pajamas, and go to bed.
Set the alarm to go off in 5 minutes.
Relax and pretend to falling asleep.
When the alarm goes off, sit up immediately! Take a deep breath and
get up. Leave your bedroom.
#2: Set your inner alarm
How to build the new habit?
Start with everyday things you do before going to bed. Brush your
teeth, put on your pajamas, and go to bed.
Set the alarm to go off in 5 minutes.
Relax and pretend to falling asleep.
When the alarm goes off, sit up immediately! Take a deep breath and
get up. Leave your bedroom.
Repeat these steps a few times.
#3: Regular sleep schedule
Biological clock is a thing within us, that controls our activity levelsduring the day (including the night). It controls our body temperature and the frequency of our brain waves.
From brainwavewizard.com
#3: Regular sleep schedule
A regular sleep schedule is fundamental.
If you follow a regular sleep schedule (i.e. always go to bed at 11 PM and get up at 7 AM), your body will learn to know this schedule. It will turn on the heating before 7 so when the alarm goes off, you’ll already feel fully awake.
#4: Tame your sleep
If you struggle with falling asleep, chances are that’s the reason behind your problems with getting up in the morning.
#4: Tame your sleep
1. Set your sleeping goal (i.e. 11PM – 7AM)
#4: Tame your sleep
1. Set your sleeping goal (i.e. 11PM – 7AM)2. Don’t go to bed until you get sleepy
#4: Tame your sleep
1. Set your sleeping goal (i.e. 11PM – 7AM)2. Don’t go to bed until you get sleepy3. If you can’t fall asleep within 15 minutes – get up and do something
#4: Tame your sleep
1. Set your sleeping goal (i.e. 11PM – 7AM)2. Don’t go to bed until you get sleepy3. If you can’t fall asleep within 15 minutes – get up and do something4. Get back to bed when the sleepiness is back
#4: Tame your sleep
1. Set your sleeping goal (i.e. 11PM – 7AM)2. Don’t go to bed until you get sleepy3. If you can’t fall asleep within 15 minutes – get up and do something4. Get back to bed when the sleepiness is back5. Repeat the process until you actually make it or it’s already 7AM
#4: Tame your sleep
1. Set your sleeping goal (i.e. 11PM – 7AM)2. Don’t go to bed until you get sleepy3. If you can’t fall asleep within 15 minutes – get up and do something4. Get back to bed when the sleepiness is back5. Repeat the process until you actually make it or it’s already 7AM
#4: Tame your sleep
If you follow these directions, the next night will go more smoothly.Soon enough, you’ll teach your body to work with you. You won’t have problems with falling asleep and you’ll get up in the morning with an ease.
#5: Sleep conditioning
When expecting some important and very absorbing events, we subconsciously set our inner alarms. When the time comes, our brain activates pituitary gland and adrenal glands and we wake up.
#5: Sleep conditioning
When expecting some important and very absorbing events, we subconsciously set our inner alarms. When the time comes, our brain activates pituitary gland and adrenal glands and we wake up.
How can we use it?By “programming” our mindset before going to sleep.
#5: Sleep conditioning
The morning giftVisualizing the next day’s meeting or exam works the same as visualizing a morning gift - something pleasurable our brain is looking forward to.
#5: Sleep conditioning
The morning giftVisualizing the next day’s meeting or exam works the same as visualizing a morning gift - something pleasurable our brain is looking forward to.
Before going to sleep, relax and visualize.
#5: Sleep conditioning
The morning giftVisualizing the next day’s meeting or exam works the same as visualizing a morning gift - something pleasurable our brain is looking forward to.
Before going to sleep, relax and visualize.
You have to do your best to vividly imagine your gift. Try to use all of your senses. See this gift – its shape and colors. How does it smell? Is there any motion or sounds? Activate your emotions. How will you feel in the morning actually experiencing this gift?The better you imagine your gift, the better this technique will work.
#5: Sleep conditioning
The morning gift
You can imagine your perfect breakfast: its ingredients, the people you’re going to eat this breakfast with, the music, the sun.You can also use the perspective of a morning sex. Having that kind of motivation will make you get up in the morning with the speed of the light!
#5: Sleep conditioning
To-do list
A few hours before actually going to bed, go over all the things you didn’t accomplish this day and list all the things you’re planning to do the following day.
Write down all of your open tasks – everything that hasn’t been completed yet. By putting these things on the paper, you take them out of your head.
#6: The secret of waking up with energy
It all depends on during which sleep phase we wake up.If the alarm goes off and you’re in your deepest sleep, you’ll feel terrible and none of the tricks will help you. You’ll suffer until your brain wakes up.
#6: The secret of waking up with energy
Take the following steps:1. Notice how you feel when the alarm goes off.
If you don’t feel particularly well, the chance is you woke up during the deep sleep phase.
#6: The secret of waking up with energy
Take the following steps:1. Notice how you feel when the alarm goes off.
If you don’t feel particularly well, the chance is you woke up during the deep sleep phase.
2. The next day, go to bed 15 minutes earlier or later and set the alarm accordingly to maintain the 8-hour sleep.
#6: The secret of waking up with energy
Take the following steps:1. Notice how you feel when the alarm goes off.
If you don’t feel particularly well, the chance is you woke up during the deep sleep phase.
2. The next day, go to bed 15 minutes earlier or later and set the alarm accordingly to maintain the 8-hour sleep.
3. Notice results and repeat until you find the best hours for you
#6: The secret of waking up with energy
Take the following steps:1. Notice how you feel when the alarm goes off.
If you don’t feel particularly well, the chance is you woke up during the deep sleep phase.
2. The next day, go to bed 15 minutes earlier or later and set the alarm accordingly to maintain the 8-hour sleep.
3. Notice results and repeat until you find the best hours for you
#7: Change your beliefs
The last but not least is what getting up in the morning actually means to you.Is it something you look forward to or rather something you’re trying to avoid at all costs?
#7: Change your beliefs
The last but not least is what getting up in the morning actually means to you.Is it something you look forward to or rather something you’re trying to avoid at all costs?
Think about it…
It’s your turn to take action!
Resources
1. Full article - http://sleepyhaven.com/get-up-in-the-morning/2. Get the most out of your sleep – http://sleepyhaven.com3. Timely - http://www.bitspin.ch/4. CARROT alarm - https://itunes.apple.com/GB/app/id623700355?mt=85. Anti-snoring devices - http://sleepyhaven.com/anti-snoring-devices/