90DayGoal

https://youtu.be/twXPAiWhm9o

So I have been waking up at around 05:00am for the past 5 months - transitioning from night shifts and completely turning my lifestyle and schedule around. This has had such a positive impact on my overall mood, mental health, physical health and cognitive functions.

The techniques I used are as follows:

1. Initial Struggle - there will be an initial period of struggle when you attempt to wake up early. This is akin to a bird flying - in order to enter flight mode it must flap it's wings aggressively and only then will it float through the sky - similarly you have to utilise excessive willpower and energy in the primary phase of this change in order to be able to maintain this habit moving forward.

2. Exposure to Sunlight - early morning sunlight is critical to aligning the body clock and molecular machinery for a consistent sleeping routine. The sun rays at sunrise will trigger your body to set it's sleep schedule for 16-18 hours later and thus you will feel energised and tired at appropriate times during the day.

3. Exercise in the Morning - in order to wake your body up optimally, your core body temperature should be higher during periods of wakefulness and lower during periods of sleep. So, to piggyback on this biological mechanism, we can work to raise our core body temperature through exercise. Personally, I walk in the mornings in order to achieve the elevated heart rate and body temperature and this allows me to prepare mentally for the day ahead as well as improve my mood, mental and physical health.

4. Caffeine - I limit my caffeine intake to prior to 12pm; no caffeine after. Also delaying caffeine for 60-90 minutes upon waking helps to clear out the caffeine from the previous day and start afresh with your adenosine receptors; maximising the effects of the caffeine and eliminating the afternoon crash most people experience at lunchtime.

5. Stop working by 5/6pm - I turn off all cognitively demanding tasks by 5/6pm and enter relaxation mode; switching from a dopamine driven system to a serotonin based system - achieved by relaxing, eating and doing other leisurely tasks in order to wind down physically and mentally before bed.

6. Eat a Carbohydrate-rich meal 2-3 hours before bed - Eating a high carb meal 2-3 hours prior to sleeping has several benefits; firstly, the high carbohydrate meal will cause an increase in serotonin in your bloodstream, which is associated with relaxation and contentment and satiety. This will help you wind down physiologically and get you relaxed before you sleep. Secondly, by stopping eating 2-3 hours before bed, you ensure your digestive process does not interfere with your sleep cycle or schedule. If you eat too close to bed you will wake up feeling groggy, and will require more sleep and will struggle to wake up the next morning.

7. A warm shower within an hour of sleep - a warm shower will lower your core body temperature, relax your muscles and signal to your body that it is time to relax. It helps you to get ready for bed both physically and mentally.

8. No lights an hour before bed - I switch off my phone and put it away an hour before bed; to do so, I reply to all conversations, turn my alarm on and enter Do Not Disturb mode an hour before I sleep.

9. Mindfulness before sleep - I spend 30-60 minutes in a dark room praying (I'm a Muslim so I pray the night prayer), alternatively, you could engage in any spiritual or mindful practise. During this time I also prepare myself mentally for the next day by planning ahead and this has a positive effect in that it excites and energises you when you wake up in the morning because you have already visualised and planned the day the night before.

10. Failure - I have had days and periods of time where life has gotten in the way and I have had to sleep later and this may cause me to wake up later - but I have had to use strong willpower and discipline in order to not allow one or two days to interrupt my schedule and prevent me from having my routine being set.