Early to Bed Early to Rise in 21st Century


Early to bed and early to rise, makes a man healthy, wealthy, and wise“- Benjamin Franklin

The above-mentioned quote was applicable for centuries however now in this millennium there is so much change in the form of science and technology yet the structure of the body is still the same. Human earlier had two legs, two eyes, two hands and still they got all of these :). However, the change in the surrounding around us i.e. change in the science and technology has affected our way of life and our sleep.
Technology on one hand is the great source of information and learning, however, on the other hand, is also a great source of distraction like TV programs, tons of mobile application, social media etc. Therefore, mere above mentioned quote/formula is not applicable nowadays.
Let instance, if you want to go to bed by 10:30 pm, you will not be able to sleep right away, why? Because of our normal practice before going to sleep, we watch TV programs, use social media like Whatsapp, facebook, snap chat etc then definitely early to bed formula will not work. So in order for you to work this formula, the activities before sleeping should be different which should not include any of these. My practice, at least, 2 hours before sleep is shuffled around between all of these activities: Going to Gym, Reading Book, Spending time with Family & Friends, Journalling & looking back to my day.
This way I feel something has been accomplished and with this sense of achievement, I make my bed ready and turn on the Sleep cycle app for 4:30 a.m and woke up in that time easily.
Well earlier waking up was not easy, you can wake for one day or couple of days by early morning but not consistently. To wake up early you need the system like the one before going to sleep.
You first need to ask yourself why you really want to wake up earlier. This is the crucial question because if there is no purpose of waking up early then you will find no motivation to wake up before sunrise.
So first thing first, define your purpose or the goal that you want to achieve in early ours? It could be to lose weight, write a blog or book, learn some news skills, meditation or anything like. After that define your morning routine. My advice to you list down all the activities that can be done in early hours or what has been practiced by the successful people and work on all of these and see which set of activities in the morning routine best suit to you but all of the activities must revolve around your 1 or 2 activities that are important to you and which is also the reason behind you waking up early. Below is the list of morning routines activities practiced by a successful person.
• Meditation
• Reading
• Writing
• Technique of Affirmation
• Journaling
• Exercise
• Gratitude
Making up the bed.

How to Wake up Refresh and Focus

How to Change Any HabitDo you feel Groggy, fatigue and de-energized in the morning? Have so much to do and find yourself unproductive during the 1st half of the day. Finding no energy to go for exercise this morning or feel drowsy in driving or used to hit the snooze button regularly. If this is not you, then please stop reading or continue if this resonates with you.

Have you ever think why this happen to you, why you feel so tired and groggy every morning after sleep. Do you use to say yourself that I am not a morning person and I cannot feel active in the first hour? Think again!

I always used to advise people that if you want the solution of something first identify and acknowledge the problem. So please acknowledge that this state of waking up is the problem and the problem is Sleep Inertia, in which a person feel groggy and dizzy after sleep from 15-30 minutes at least or up to 4 hours maximum and the cause of this is, when a person awake in the middle of REM (rapid eye movement) stage of his sleeping cycle. So you may be thinking what the REM stage is or what is sleeping cycle?

During Sleep, our mind goes through 5 stages of sleep cycle:0c064ce769051d6a68f29f5e1ee2d7f5

  1. Stage1: Falling Sleep
  2. Stage 2: Light Sleep
  3. Stage 3: Deep, Slow-wave
  4. Stage 4: Deep, Slow-wave
  5. Stage 5: Rapid Eye Movement –REM (Dreaming Stage).

Here we only discuss the 5th stage i.e. REM stage which consists of our 20-25% of our sleep cycle and if any person awake at this stage he would feel lethargic and lazy. In other words, if we awake not in the REM stage and close to 1st and 2nd stage of sleep cycle we will be fully awake with our 100x potential.

So all we need to understand our sleep cycle time which may range from 90-120 minutes but mostly people have 90 minutes sleeping cycle, so this means if you want to wake up by 5:00 AM with your 100x potential in the morning then you must sleep by 9:30 PM, 11:00 PM, or 12:30 AM with your 5, 4 or 3 complete sleep cycle. Below is the table for more clear illustration,
Assumption: Sleeping cycle of 90 minutes

Sleep Time Wake up Time Sleep Cycle completed
9:30 PM 5:00 AM 5
11:00 PM 5:00 AM 4
12:30 AM 5:00 AM 3


http://sleepyti.me, to calculate your sleep hours needed to awake refreshed and alert.

I hope this simple technique will help you to get full control over your morning and the day ahead.

PS: If you have any question don’t forget to comment on below.