Sebastian Freidank - 18. July 23
Get up early in the morning and wake up quickly for more energy
World-class performers like Elon Musk demonstrate how to do it. Get up early in the morning and quickly become awake quickly. In this article you will learn why getting up early can bring you more energy, creativity and success in life. You will also find numerous tips and tricks that will help you find out when you have to go to sleep to get up every morning at 6 a.m.
It is very important that you had a good sleep. On this topic you can do the article “10 tips - sleeping better, more performance, happier life“Read through.
Table of contents
- Get up early in the morning & quickly wake up
- Tips & tricks to get up early in the morning
- Hormones stand up for early
- Daylight lamps help to wake up quickly in the morning
- Waterpable with caffeine - be awake faster in the morning
- When to sleep when you get up at 6 a.m.?
- Sleep longer, go to bed later?
- Avoid lunchtime
- Conclusion - get up early in the morning & quickly wake up
1. Get up early in the morning & quickly wake up
Discipline and routines are the most important element to get up early in the morning. Especially in winter you may have to use a few tricks so that you really leave the warm bed and do not fall asleep again.
An important point here is to set one or more goals for the next day the evening before, in order to actually e.g. to get up at 6 a.m. This strengthens your willpower for the next day and lets you get up early in the morning.
After getting up, you should consider a fixed sequence of activities. We have put together a few tips and tricks on how to get up early every day. You can of course change and expand this list for your purposes as you wish.
2. Tips & tricks to get up early in the morning
Slowly wake up:
- Place your alarm clock in a place that is far enough away from the bed so that you have to get up. Take your cell phone as an alarm clock. Set an alarm that does not immediately catapult you into the neighboring apartment when he starts, but gently wakes up. Set your cell phone so that the alarm tone takes about 10 - 15 minutes. In these 10-15 minutes you have the opportunity to wake up in bed.
- A light alarm clock can be a further option to wake up in the morning. As a rule, light alarm clocks are equipped with tones, so that the wake-up process is both light and noise-induced.
Fast waking up:
- Put your alarm further away from you so that you have to get up to end the alarm. Choose a sound that catapults you out of bed. I have a glass of water next to the alarm clock and your clothes that you made the evening before.
- After the glass of water, switch on the light directly. This is important to quickly reduce the sleep hormone melatonin.
- Make a glass of water next to the alarm clock and drink it immediately after getting up. Due to the wake -up phase in bed, you are no longer foggy and the water will bring your cells to life faster than you think!
- Make a jug Guayusa tea. Leave the coffee or worse away the energy drink! A cup Guayusa In the morning, you bring you relaxed and awake and keep you clear and focused over several hours.
3. Hormones stand up for early
3.1. Meaning of melatonin for sleep
Melatonin is also known under the term sleep hormone. It is formed almost exclusively when you sleep or at night when it is already dark. Melatonin is attributed to a strong antioxidant effect, which is why the hormone is essential for your health. For example, many toxins are broken down during sleep, which would otherwise remain in the body and accumulate.
For our brain in particular, this sleep-detox cure is extremely important in order to be able to perform sustainably that makes you more productive. You can find more about antioxidants in our blog post "What are antioxidants" and the Comparison between mate tea and Guayusa.
In addition, melatonin slows down the metabolism and lowers the body temperature.
3.2. Get up early with Melanopsin in the morning
Melanopsin is the opponent of melatonin, so to speak, it is not a hormone, but it is a similar function. The photopigment is activated by light and ensures that the sleep hormone melatonin is no longer produced and broken down.
If you get up in the morning and it is still dark outside, your body is signaled that it is still bedtime. Although you went to sleep early in the evening, it will be difficult for you to get up at 6 a.m. in the morning when it is still dark. The reason for this is that the photopigment melanopsin does not activate and therefore neither stopped the distribution nor the reduction of melatonin is started.
The consequence is a long -lasting feeling of the rascal in the morning. It is therefore recommended, especially in winter, a well -lit room and a cup Guayusa Tea, because this can accelerate the dismantling of melatonin. Why this is so, you will find out below in the article.
4. Daylight lamps help to wake up quickly in the morning
So that the further distribution of melatonin is stopped and the dismantling precedes faster, so -called daylight lamps with a certain light color are suitable.
We humans perceive the light spectrum of approx. 380 nm to 720 nm. White and blue light with a color temperature of 5,300 K to 6,500 K play a particularly important role when it comes to waking up.
So if you want to get up early in the morning and wake up faster in the morning, it is therefore advisable to use white lights in your apartment in addition to the usual yellowish light colors. LEDs offer a particularly good reproduction of the color temperature. For example, you can only equip your work space with daylight lamps, the melatonin value is also kept low throughout the day.
5. Waterpayer with caffeine - be awake faster in the morning
Who traditionally used by the indigenous people of the Amazon as a guardian Guayusa Tea is that Caffeiest drink in the world And offers a terrific entry into the morning.
The Kichwa Indian from Ecuador Do not drive away your morning limp with a daylight lamp and yet you can get up early in the morning. As a rule, the day begins between 3 a.m. and 6 a.m. In order to be active even before sunrise, the Kichwa use a strong one Guayusa Infusion.
Guayusa has many more Active ingredients A special antioxidant, which is called luxury. This helps to be able to absorb blue light more through the retina. With a cup Guayusa In the morning, there are therefore several wake -up processes in our body. In our blog post Effect of Guayusa, you can find more information.
The caffeine counteracts fatigue and luxury makes your eyes absorb more blue light before sunrise. So you can accelerate your wake-up process before sunrise.
6. When to sleep when you get up at 6 a.m.?
Why get up early in the morning? There are certainly many individual reasons for this. But the fact is that early up a factor for more productivity And success is. It is not about sleeping less, 6 to 8 hours of sleep you should treat your body, but to use the most quieter morning hours to reflect on you and your goals.
Unlike usual, you do not get directly into a reactive mode after getting up, but get into a productive work process.
Suppose you only get up at a time when you have enough time to get ready for work, so you start the day with pure reactive actions. This loses the opportunity to start the day with self -determined actions at the moment.
If you get up at 5 a.m. or 6 a.m. How you use this time is up to you, for example you can work, meditate or read a book on your own project. This time is that give your body and mind more energy for the day.
If you don't have 1 or 2 hours in the morning, or you just don't get up so early, you can still plan your time for yourself. 10 to 15 minutes can be enough to focus on the mind for the day. A short meditation works wonders and definitely brings positive vibes and more energy for the day.
As a rule, getting up early in the morning also requires a routine, both for going to sleep and after getting up. If you want to get up every day at 6 a.m., you should go to sleep in the evening between 10 p.m. and midnight. Most people need loud Studies 6 to 8 hours of sleep to be mentally and physically powerful.
7. Sleep longer, go to bed later?
The key point is to use the fresh energy for yourself immediately after getting up.
You will feel the time and energy that you invest in yourself in the morning in the morning. This may not feel that way due to the changeover, but after a while you will feel the change.
The "reflect on you" and do private things will give you more energy and creativity in life. You can use this additional strength and the creative ideas for yourself. A cycle is created in which you can experience more and more happiness and success.
On the other hand, getting up later and staying awake longer, on the other hand, leads more and more to the fact that there is hardly any energy available to you in the evening. As a rule, after 6 to 8 hours of work, there is just enough strength available to collapse on the sofa. In the evening it is hardly possible to "reflect on you".
8. Avoid lunchtime
The lunch depth, which everyone usually knows, is completely normal. You can use it to be full of energy quickly or fight against it and possibly lose performance for the rest of the day.
Make a power nap. This should not take longer than 30 minutes. Better are 20–25 minutes. During this time, your entire organism drives down. Your heartbeat and your breathing slow down, your brain goes into a rest mode for a short time and can empty its memory. Before your body begins to form the sleep hormone melatonin, the 20 minutes are over. You can now do much more effectively to your tasks.
9. Conclusion - get up early in the morning & quickly wake up
In addition to aids such as daylight lamps, Guayusa Tea and the position of your alarm clock is creating a routine before going to sleep and after waking up as important as the exact define of goals. Your goals should be strong enough to motivate you in the morning not to jump under the ceiling again.
In order to get up regularly in the morning at 6 a.m., you should go to sleep at least 6 to 8 hours earlier. This rule generally applies because our brain and body needs this time to reduce toxins and fill the energy stores. Shorter bedtime leads to a drop in performance in the long run.
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