How to Wake Up at 4:30 AM Feeling Rested

[Music] alright sleepyheads time to rise and shine here's how to wake up at 4:30 a.m. without feeling tired just ten simple steps you know what they say the early bird catches the worm but who wants to eat a worm yeah and besides why is this proverbial worm only accessible in the morning that is why does this world seem to be designed exclusively for those who are able to get up fresh as a daisy in the early hours whether you're still in school or you'll work in an office you're expected to not only wake up in the morning but also be productive and functional while the Sun is still high in the sky so where does that leave the night house should they try to conform or continue blissfully marching to the beat of their own late-night drum well I have to tell you unfortunately for those who burn the midnight oil it looks like you're better off switching to a morning routine I mean the majority of the most successful people out there are known to get up way before the crack of dawn how do they manage it well they have a few secrets and we're about to share them with you but before you set your alarm to 4:30 a.m. you'll need another alarm to stay updated on the bright side of life all you have to do is be subscribed to our channel and make sure you've rung that little bell to enable post notifications there now you won't miss any of the new informative videos we put out daily all right so you'll want to start waking up early the first thing you need to do is find out how much sleep you really need adults are advised to get from 5 to 9 hours of sleep a night but 5 to 9 leaves a lot of wiggle room that's why your job is to figure out exactly where you stand on that scale how much sleep a person's body needs to function properly the following day is a totally individual thing you'll need to experiment for a while to find out your perfect amount of sleep and yes it is possible to sleep too much and it's no better than sleeping too little too much sleep can make you feel sluggish and drowsy throughout the whole day once you've established how many hours of sleep your body needs you then want to shift your sleep schedule back that is go to bed earlier to wake up earlier so if you're aiming to get up at 4:30 or 5:00 a.m. you should be in bed at 9 p.m. or 12 midnight at the latest that's going off the 5 to 9 hours a roll we talked about earlier again whether you go to bed at 9:00 10:00 or 11:00 p.m. depends on your body's needs that being said here are 10 simple steps to make that transition easier excuse me number 10 don't change your sleeping pattern all at once give your body time to adjust get up just 15 minutes earlier each day until you reach your goal naturally the earlier you get up the earlier you'll start feeling ready for bed take baby steps and you'll get there in due time number 9 make your environment suitable for a good night's rest block out all the light in the room that means your curtains shouldn't let in any light from the street also switch off all electronic devices in the room avoid using any gadgets before bed since they over stimulate your brain in order to wind down and relax listen to some light music take a warm bath or read a book and finally make sure your room isn't too hot the most comfortable temperature in which to get restful sleep is no higher than 72 degrees Fahrenheit eight there are devices out there to help you out you could try a white noise machine these things effectively block out background noises like sirens traffic loud neighbors or your snoring dog they do it by creating a special sound that helps you fall and stay asleep if you're having trouble getting out of bed try a light alarm clock it's unique in that it first gradually turns on the light and only a bit later makes a sound unlike traditional alarm clocks you're not jerked out of sleep by a sudden buzzing sound plus you'll be less tempted to snooze speaking of which number seven do not hit the snooze button this is the worst thing you can do to sabotage an easy wake up luckily for us snoozers there are special apps specifically designed to combat this problem spin cycle for instance makes you get out of bed and literally spin in circles if you don't do it your alarm will never switch off sleep cycle alarm clock is another useful app it monitors your sleep and wakes you up painlessly during the lightest stage or you can always count on the classics after you set your alarm in the evening put your phone or alarm clock somewhere out of reach you can put it on the other side of the room or get creative and put it in some hard-to-reach spot like under your dresser this way you'll be forced to get up and go turn it off this should help you fight the urge to return to your cozy bed number six recruit allies now if you still have problems showing your alarm clock who is boss try involving someone who can help you wake up it can be your partner mom granny or maybe just a roommate the main problem here is that your ally needs to be a morning person themselves if they are they'll be of great help they can shake your shoulder until you drag yourself out of bed or even call you until you finally answer your phone number five trick your body into getting up early if your body just won't get out of bed for nothing force it drink a full glass of water each evening before bed when your alarm clock starts to ring your awakening bladder will immediately inform you of its discomfort and there you go you're out of bed and heading to the bathroom might as well jump in the shower while you're there number four give yourself a reason to get up sometimes you just need some external motivation one way to do that is to schedule some important thing like a job interview or a dentist appointment for an early morning this will make you wake up on time you can also invent some reward for yourself for getting out of bed as you're lying there getting ready to hit that snooze button remind yourself that a steaming cup of coffee a warm shower or a delicious breakfast is right around the corner hey whatever can motivate you to get up think about it finally try making a checklist of things you need to do right after you wake up for example you got to make the bed take a shower do some morning exercises gather your school or work things feed your pet and on and on this is a surprisingly great tactic because all you want to do is tick off all those tiny boxes it's kind of like a game or important quest you need to fulfill number three avoid naps during the day if after an especially strenuous day you feel like you're about to fall over if you don't close your eyes for just a minute then go ahead and have a short snooze but limit your naps to under 15 minutes if you indulge in a prolonged nap you won't be able to fall asleep in the evening Plus naps can easily disrupt your whole sleeping schedule undoing all the hard work you've put in to getting it back on track number to steer clear of stimulants after 3:00 p.m. that means no soda coffee or energy drinks in the late afternoon there's just one more thing that can keep you awake at night if you want to perk up do some stretching or go for a short walk number one remember that your bed is only for sleep you shouldn't work or watch TV in bed if you use your bed for things other than sleep your brain starts to associate it with wakefulness making it much harder to fall asleep in it when you want to so there you go are you a morning bird or a night owl do you have your own secrets to waking up early share your tricks in the comments below if you're gonna try at least one of the tips mentioned in today's video hit that like button always stay fresh on the bright side of life

Channel: BRIGHT SIDE

Views: 1,382,386

Keywords: how to fall asleep, insomnia, sleep mode, benefits of early wakeup, sound sleep, good sleep, sleep experiment, sleep schedule, waking up, wake up early, sleeping pattern, sleeping position, sleep well, wake up 4am, wake up 5am

Id: g_RmskETjEg

Length: 9min 34sec (574 seconds)

Published: Tue Aug 28 2018