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Guide to Waking Up Early - Staying Alert and Keeping the Peace - Jocko Willink

But if you continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over. Put your alarm clock far from you bed.

Here’s your step-to-step guide to becoming a morning person.

Never hit snooze. Now you just have to stay up. Go out of the bedroom as soon as you shut off the alarm. Just force yourself to go out of the room.

How to Wake Up Early Every Single Morning (Without Feeling Tired)

My habit is to stumble into the bathroom and go pee. Do not rationalize. Allow yourself to sleep in once in awhile. I do it maybe once a week or so. In fact, depending on the person, it could end up having a negative effect.

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An even worse scenario? Sacrificing sleep means you may be hit by the many negative effects of sleep deprivation, including moodiness, poor concentration, potential weight gain, anxiety, increased risk of heart disease and higher blood pressure. She thinks that high-profile businesspeople who follow up an early start with long hours in the office or a late-night presence on email have a damaging effect.

Experts say to experiment.

And, hey, maybe that does mean waking up super early after all. Pay attention to when you feel most tired and most awake. When on holiday, make a note of the times you fall asleep and wake up naturally. This means that the team sits down at the very initial stages of a project and brings up their individual needs, schedules and preferences right out of the gate to the group — ideally, so that the group can adjust accordingly.

If team leaders are flexible, you could agree to have an early riser start checking email or working earlier, and then allow them to knock off earlier in the afternoon. That way, workers can enjoy the benefits of early rising, but avoid burnout.

Waking up early

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Bright Sparks. Waking up early may lower your breast cancer risk. By Nicole Lyn Pesce. Comment icon. Text Resize Print icon. People who wake up earlier may have a lower risk of breast cancer, a new study says. These are the four free! Wake up two to three hours earlier than usual, and maximize outdoor light exposure in the morning. So throwing open your curtains to let the sun in, or eating breakfast on the porch or by a window, provides a free morning boost. Plus, getting up earlier in the morning helps you feel sleepy earlier in the evening.

Lights out. At the end of the day, you want to do the opposite: limit light exposure, and hit the hay two to three hours earlier than usual. Stick to a schedule.

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  • 13 Steps to Wake Up Early in the Morning (and not Feel Tired!)?
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  • Keep sleep and wake times fixed on both work days and days off. Instead, keep the same schedule within 15 and 30 minutes every single day. Move up your meals. Participants in the study also stopped drinking caffeine after 3 p.