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From 25th September till 24th of Octoder I did Victor Pride's 30 Days Of Discipline.
Good sleeping and waking up early is one of the greatest improvements you can do for your life, health, productivity.
This is my experience:
It says to wake up at 5 am and maximum 7 am, but I commited to take the hard route: 5 am EXACTLY without exceptions and bullshits. Allthough the beginning was BRUTAL, finally it was one of the easiest tasks for me if you find the right formula.
1)You need AT LEAST 8 hours of good quality sleep !
Forget any kind of bullshit about 7 hr, 6 hr, going to bed after midnight and waking up at 6....It doesn't exist, it is UNHEALTHY. If you want to wake up before 7 am (5 or 6 am) you need 9 hr of sleep. If you want to wake up after 7 am (7 or 8 am) you are good with 8 hr of sleep. Which means:
-Waking up 5 am: You shoud go to bed at 20:00
-Waking up 6am: You should go to bed at 21:00
-Waking up 7am: You should go to bed at 23:00
-Waking up 8 am: You should go to be 00:00 but NEVER go to bed after midnight.
Yes, I was going to bed at 20:00. Which means dinner at 7 pm, a shower and then to bed !
At the beginning, the first week it was brutal because i had in my mind all these unhealthy bullshit advice about being some kind of medical freak and waking up at 5 am having going to bed at 11 pm the previous day, but it caused me to look like a zombie after the first days until I followd the routine above.
2)Make a life's habit to not go to bed after midnight. One hr of sleeping after midnight equals two hr of sleeping before midnight and this very bad and unhealthy to the fullest.
3)Put your alarm clock at your preference time of waking up, for example 7 am, 6 am, 8 am, and once the alarm clock beeps get out of the bed IMMEDIATELY. Push the blanket instantly move your body and get out of the bed.
DON'T TAKE A LITTLE NAP, DON'T CLOSE YOUR EYES, DON'T SIT ON THE BED LOOKING THE CEILING, this is the hugest mistake people do. This is what will make you feel tired during the day. Once the clock beeps get out of the bed insta.
4)Cut out coffee after 6 pm. Medically the proper is no coffee after 3 pm, but start with no coffee after 6 pm.
This is the formula I followed and made my waking up not only easy but to enjoy it and make it a permanent life habit.
I have fought against insomnia all my life. When I went to a specialized sleeping clinic (where they hook you up to all kinds of machinery while you sleep) I slept so little they couldn't collect enough data to tell me what's wrong. So I have some experience.
I tried possibly every single supplement to help you sleep, and I finally found something that works.
5 mg of melatonin + 200mg of 5-HTP, half an hour before bed. For the first time in my life, I could feel myself falling asleep.
Now, when you read online, you'll see that 5-HTP is a precursor to melatonin. So my (unfounded) theory is that the melatonin makes you sleepy, and the 5-HTP keeps you asleep during the night. But I have to combine them or it simply doesn't work for me. So try it.
Getting up early just means you need to sleep early. That's all there is to it.
In my experience : be consistent. Aim to always go to bed and get up at the same time everyday. Your body has an internal clock, after a few mornings where you consistently get up at exactly the same hour, your body starts waking up by itself 5 mins before.
- Install FLUX on your computer which stops your computer emitting sleep disrupting blue light. Big game changer that has helped many people I know. Simply input the sleeping time parameters you want
- Don't eat too much before bed - ideally 3 hours minimum between supper and bed.
- 200mg L-Theanine, also magnesium, krill oil seems to help
- Sleep Cycle iphone app (not sure android version) - reads your REM using motion sensor so it gently wakes you up around time you want
Ever since I started waking up around 6-7am every day, my productivity has been through the roof. I've been writing a minimum of 10 articles per day at my job, accomplishing more tasks per day and writing more tracks for my Soundcloud. Probably going to start uploading video's and music to YouTube soon.
For me, it was the last step toward massive productivity. Now I'm looking for another way to improve.
* 2 clocks: Clock 1 is your bedroom clock, that gently nudges you awake (mine brightens a natural light over half an hour before going off, and the alarm emits gentle relaxing sounds). Clock 2 is in the OTHER room (my computer), and goes off 2-3 minutes after clock 1. It is set to play deafeningly loud death metal, which would wake up the whole building. That's enough motivation for me to get my ass out of bed and go turn off the alarm. I have to unlock my screen and enter my password, so it helps to wake up the brain a little bit. It feels like you need to disarm a time bomb, but less intense.
* Going to bed on time: This is tough for me too, and I'm often sitting there tired, knowing I need to go to bed and procrastinating on it. What's helped is making things really fucking easy. Like, my floss is on my office desk, rather than in the bathroom, so "getting started" is really easy and I don't have to get off my ass to do it. Once I get going, it's easier to keep the momentum and get ready for bed.
* Find a way to measure your own sleep cycle length. I'm sure fitbit or the like can help there. It's easier to wake up if you're not getting roused from a deep sleep. In a way, it's better to get 6 hours of sleep and wake up at the end of a cycle, than 7 hours, and be roughly awakened during deep sleep, which might leave you really derpy for the day. Websites like sleepyti.me can help, but every body is different, which is why I advise you to measure it.
Man this is the ONE thing which I have struggled with unsuccessfully all my life. Going to bed on time and waking up early. I know this is one the biggest keys to success. No successful person sleeps in late and goes to bed late. I feel like I am always running low on time. I am just ranting now but fuck I am gonna handle this and post here my weekly tally from this day until I feel like I have this under control!
Lots of good advice here. I've been in the habit of getting up between 5 and 6am for the last couple of years, and working out in the morning (usually around 7am). One thing you can try to do is make your bed as soon as the alarm gets you up. Some kind of chore like that will help wake you up, and having your bed made will discourage you from getting back into it later.
Going to bed on time is really important, and it can feel weird if you get up this early because that means you should be asleep by 9-10pm. The less blue light exposure you get in the evening, the better. You can use f.lux on your electronics to filter out the blue light, get a lamp or two and put
bulbs in it, and use only those lamps in the evening. Or, use blue blocking glasses like
. Try to avoid any blue light for 2-3 hours before your bedtime.
If you're currently used to going to bed late and getting up late, you can help push your circadian rhythm forward with small doses of melatonin hours before your target bedtime (For a 9pm bedtime I take 300mcg at 6pm). A lot of people use melatonin as a hypnotic, large doses (5-10mg) half an hour before bedtime to knock them out. It's better to use it in small doses (300mcg) many hours before bed, which is closer to how the body releases it. Be careful with doing this for too long, I've heard (but not experienced personally) you can develop a dependency on melatonin. After a week or so your body should be trained and as long as you're not messing up your rhythm with blue light you should get sleepy around bedtime.
What about going out at night, like on weekends? I always got frustrated when the advice was "go to bed and get up at the same time every day", but it never addressed the fact this means you either can be a night owl, or just never go to parties or bars or stay out late on occasion. I don't think there's any perfect answer, but I think it's better to maintain the wakeup time despite staying out late. It will mean you are sleep-deprived the next day, and you can take a short nap in the late morning or early afternoon, and then go to bed earlier that night. But in my experience, sleeping in after a night out just makes things worse. You won't be able to go to bed on time the next night and you'll start to reset everything. Better to be sleep-deprived, so you'll fall asleep even earlier that night.
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