WEBVTT - How to Become a Morning Person 0:00:00.080 --> 0:00:04.560 Our hormones, our energy, your digestion. They rise and fall 0:00:04.640 --> 0:00:08.000 at predictable times. We have a rhythm. We have a 0:00:08.039 --> 0:00:10.559 sleep rhythm, we have a hormone rhythm, we have a 0:00:10.560 --> 0:00:14.400 menstrual cycle. Everything works in rhythms and cycles in our body. 0:00:14.520 --> 0:00:16.919 And so when you work with that rhythm, mornings stop 0:00:16.960 --> 0:00:19.520 feeling like a fight. It's not about doing more, It's 0:00:19.520 --> 0:00:21.560 just about doing things at the time. Your body is 0:00:21.640 --> 0:00:24.600 actually designed for them. So our bodies thrive on routines 0:00:24.640 --> 0:00:28.720 and structure, and dysregulation causes disease in the body or 0:00:28.760 --> 0:00:31.520 disease in the body. I'm rather Wukiah and on my 0:00:31.640 --> 0:00:35.280 podcast A Really Good Cry, we embrace the messy and 0:00:35.360 --> 0:00:39.000 the beautiful, providing a space for raw, unfiltered conversations that 0:00:39.200 --> 0:00:42.520 celebrate vulnerability and allow you to tune in to learn, 0:00:42.760 --> 0:00:46.480 connect and find comfort together. Hey everyone, and welcome back 0:00:46.479 --> 0:00:48.680 to this week's episode of A Really Good Cry. When 0:00:48.720 --> 0:00:51.080 we try to get really honest about our emotions, our 0:00:51.120 --> 0:00:54.480 health are healing, and all the habits that can change 0:00:54.520 --> 0:00:56.640 our lives, or at least we can try. You know, 0:00:57.160 --> 0:00:59.200 I really hope your day so far has been so 0:00:59.360 --> 0:01:02.080 wonderful and if it hasn't. I hope that this episode 0:01:02.320 --> 0:01:04.560 makes it a little bit better. I actually got a 0:01:04.680 --> 0:01:08.399 DM yesterday from someone asking me to do an episode 0:01:08.440 --> 0:01:12.200 on how to become a morning person. I have to 0:01:12.280 --> 0:01:16.560 admit I am one of those really annoying morning people. 0:01:16.760 --> 0:01:21.560 I absolutely love my mornings. I'm that person who from 0:01:21.600 --> 0:01:24.560 the moment I open my eyes, I'm awake. I have 0:01:24.640 --> 0:01:27.920 gone from zero to one hundred in energy. There is 0:01:27.959 --> 0:01:30.520 no in between. I don't have the oh, let me 0:01:30.640 --> 0:01:34.560 just wake up, and no, I am like, eyes open, 0:01:34.880 --> 0:01:38.560 ready to roll into my day, and I'm very excited 0:01:38.600 --> 0:01:40.960 to do it. So yeah, I am one of those 0:01:41.000 --> 0:01:43.679 people that you probably really dislike if you're listening to 0:01:43.680 --> 0:01:47.319 this episode, because you're trying to become a morning person 0:01:47.760 --> 0:01:51.200 and can't understand people like me. But you will because 0:01:51.760 --> 0:01:53.880 I am my best self in the morning. It is 0:01:54.000 --> 0:01:58.000 honestly my favorite time of day. And so when I 0:01:58.080 --> 0:02:02.560 read that message was created in my mind because I 0:02:02.640 --> 0:02:05.440 want everybody to feel how I feel in the morning. 0:02:05.480 --> 0:02:09.560 I want you all to have that incredible morning energy. 0:02:09.600 --> 0:02:12.200 I want you all to feel the brilliance of the 0:02:12.240 --> 0:02:15.240 morning sun and the energy that comes with it. So 0:02:15.440 --> 0:02:21.120 it became my personal mission to help whoever struggles with 0:02:21.280 --> 0:02:23.960 being a morning person, even if it's just waking up 0:02:24.000 --> 0:02:26.200 a little bit earlier, not at the time I wake up, 0:02:26.320 --> 0:02:28.359 but just a little bit earlier, so that you get 0:02:28.400 --> 0:02:31.560 the joy that I have felt all these years for 0:02:31.639 --> 0:02:34.200 your mornings. And so what I thought i'd do is 0:02:34.240 --> 0:02:36.080 I'd share some of the things that I have done 0:02:36.400 --> 0:02:39.280 and that I now do that have helped me maintain 0:02:39.520 --> 0:02:42.760 being a morning person. That really helped me to want 0:02:42.800 --> 0:02:45.280 to wake up in the morning and have that energy. 0:02:45.840 --> 0:02:47.799 And so I actually have to start off by showing 0:02:47.840 --> 0:02:50.480 up my mom here, shout out to my mama, because 0:02:51.000 --> 0:02:53.240 I got it from my mama. I really did. She 0:02:53.560 --> 0:02:56.840 is a huge part of why I am a morning person. 0:02:57.680 --> 0:03:00.400 And I can't say I appreciated it when I was younger. 0:03:00.560 --> 0:03:03.600 When I say she was a militant human. She was 0:03:03.800 --> 0:03:07.919 militant in discipline about our mornings. And she actually got 0:03:07.919 --> 0:03:09.600 that from her as she always speaks about how my 0:03:09.639 --> 0:03:12.720 granddad would say you can't sleep. It will be in 0:03:12.720 --> 0:03:16.160 a different language in Gujhorati, but he would say you 0:03:16.200 --> 0:03:18.519 should not be sleeping once the sun is awake. 0:03:18.840 --> 0:03:19.240 He did not. 0:03:19.320 --> 0:03:22.000 Believe that you should be sleeping after the sun has risen. 0:03:23.360 --> 0:03:26.600 And the thing is, now that I've studied arada and 0:03:26.639 --> 0:03:29.440 understood nature and how these different things affect our body. 0:03:29.600 --> 0:03:32.320 He was onto something, and so was my mom. 0:03:32.680 --> 0:03:35.320 I did not appreciate it when I was younger, especially 0:03:35.320 --> 0:03:37.520 when I'd had a late night out and I'd hear 0:03:37.560 --> 0:03:40.240 her walking up the stairs to my room and I'd 0:03:40.280 --> 0:03:42.480 jump out of bed because I don't want her to 0:03:42.480 --> 0:03:44.360 know that I was still sleeping at like ten am. 0:03:45.000 --> 0:03:47.920 But I have to say it has definitely primed my 0:03:48.000 --> 0:03:51.520 body and my mind to help create this routine of 0:03:51.600 --> 0:03:54.920 early rising that I have come to truly deeply appreciate, 0:03:55.440 --> 0:04:01.640 and no amount of late night out or partying would 0:04:01.680 --> 0:04:05.600 ever ever be able to fulfill me the way that 0:04:05.640 --> 0:04:06.520 my mornings do. 0:04:06.840 --> 0:04:07.640 So thanks Mama. 0:04:07.880 --> 0:04:10.360 Always come to appreciate the things later in life that 0:04:10.400 --> 0:04:14.200 you absolutely despised when you were younger. So our body's 0:04:14.200 --> 0:04:16.480 actually designed to be mourning people if we're in sync 0:04:16.520 --> 0:04:20.440 with them. At night, our brain actually produces melotonin, which 0:04:20.480 --> 0:04:22.760 is the hormone that makes us feel sleepy, and in 0:04:22.800 --> 0:04:27.040 the morning melatonin naturally drops, and around thirty to forty 0:04:27.080 --> 0:04:30.160 five minutes after we wake up, our body gives us 0:04:30.240 --> 0:04:34.120 what's called this cortisol awakening response. Now, cordo gets this 0:04:34.200 --> 0:04:37.320 bad reputation as the stress hormone, but in this context, 0:04:37.320 --> 0:04:39.640 it's actually a good thing. It is what makes us 0:04:39.640 --> 0:04:43.320 feel alert and already to roll into the day. So 0:04:43.480 --> 0:04:47.000 if we're consistent and regular with our sleep schedule, morning's 0:04:47.000 --> 0:04:49.680 actually become the time when our body is wired to 0:04:49.720 --> 0:04:53.159 feel the most fresh, clear, and energized. I recommend that 0:04:53.240 --> 0:04:55.800 if you end up having a full night's sleep and 0:04:55.839 --> 0:04:58.560 you're still feeling tired in the morning, that could be 0:04:58.680 --> 0:05:02.280 a sign that there is something going on in the body. 0:05:02.320 --> 0:05:04.080 So whether it is a lack of deficiencies, it could 0:05:04.080 --> 0:05:06.440 be something as simple as that, or whether it's the 0:05:06.520 --> 0:05:09.279 quality or quantity of sleep you're getting. You might be 0:05:09.279 --> 0:05:11.800 getting the right amount, but are you getting as deep 0:05:11.839 --> 0:05:14.320 sleep as you need to? And so you have to 0:05:14.320 --> 0:05:16.880 start thinking about your sleep hygiene in this too, because 0:05:17.279 --> 0:05:19.040 obviously I can tell you all these tips and tricks 0:05:19.120 --> 0:05:22.080 on how to be a morning person, but if fundamentally 0:05:22.080 --> 0:05:23.720 you're not getting the right amount of sleep, it can 0:05:23.760 --> 0:05:26.240 be really difficult to wake up feeling energized, and so 0:05:26.360 --> 0:05:29.200 really work on your sleep. I think sleep is one 0:05:29.240 --> 0:05:32.279 of the pillars of good health in every single science 0:05:32.320 --> 0:05:35.359 and every single health system to exist. Sleep is a 0:05:35.400 --> 0:05:39.240 fundamental part of being able to have healthy immune system, 0:05:39.480 --> 0:05:41.400 to be able to wake up feeling energized, to be 0:05:41.480 --> 0:05:45.160 able to have motivation in the day, and so it's 0:05:45.200 --> 0:05:47.720 a really important area that we have to focus on 0:05:48.120 --> 0:05:51.440 to help get us better sleep. And just want to 0:05:51.440 --> 0:05:54.320 add that taking sleeping pills is not a way to 0:05:54.360 --> 0:05:57.479 do that. It can be a temporary solution, but even 0:05:57.800 --> 0:06:00.680 with things like melotonin, when you end up take you 0:06:00.720 --> 0:06:03.479 actually don't get deep sleep. You get very surface level sleep. 0:06:03.720 --> 0:06:05.520 So that's why you can wake up in the morning 0:06:05.720 --> 0:06:08.120 after taking malatone in and you know you've slept through 0:06:08.120 --> 0:06:10.680 the night, but you still feel groggy in the morning. 0:06:10.880 --> 0:06:13.840 I think it also suppresses this quartisole production in the body, 0:06:14.160 --> 0:06:17.159 which means that you don't get that zach in the 0:06:17.200 --> 0:06:18.880 morning to say hey is them to wake up and 0:06:18.880 --> 0:06:20.680 you feel fresh and clear and energize and stead you 0:06:20.720 --> 0:06:24.000 feel groggy and probably like you've drummed a lot because 0:06:24.000 --> 0:06:26.760 you're in that kind of in between phase most of 0:06:26.800 --> 0:06:29.840 the night. All that to say, try and sort your 0:06:29.839 --> 0:06:31.560 sleep schedule out. There are so many ways to do. 0:06:31.640 --> 0:06:34.520 I've actually done an episode on sleep, and it might 0:06:34.560 --> 0:06:37.560 take a while if you've been irregular for a long period, 0:06:37.680 --> 0:06:40.320 but it is definitely possible. Our body loves a routine, 0:06:40.320 --> 0:06:44.440 it loves schedule, and it thrives off having a routine 0:06:44.480 --> 0:06:47.840 that is absolutely to the tea, like everything happening on time, 0:06:48.160 --> 0:06:50.120 and so it's just getting yourself back to that, you know, 0:06:50.160 --> 0:06:52.719 Invading philosophy and in Arabada. So when I studied Arabada, 0:06:52.839 --> 0:06:56.000 I absolutely loved it because it started to make life 0:06:56.080 --> 0:06:59.200 make sense, like everything that I was doing in my day, 0:06:59.240 --> 0:07:02.000 everything I was it put into words, and it put 0:07:02.000 --> 0:07:04.760 into some sort of science. And in Vadic philosophy and 0:07:04.800 --> 0:07:08.640 in Aravada, it is said that this morning time is 0:07:08.680 --> 0:07:11.280 the most cleansing, most pure time of the day. 0:07:11.320 --> 0:07:12.400 It's called Brhmamurath. 0:07:12.560 --> 0:07:14.960 And I actually learned about it when I decided to 0:07:15.160 --> 0:07:17.600 go to the temple near me when I was living 0:07:17.640 --> 0:07:19.920 in the UK, when I first started getting into my 0:07:19.960 --> 0:07:23.880 spiritual practices. There is a beautiful prayer called Mangolaraiti that 0:07:23.960 --> 0:07:28.560 happens in Vedic temples, and I decided that for thirty days, 0:07:28.600 --> 0:07:30.080 I'm going to go and I'm going to do my 0:07:30.160 --> 0:07:32.080 meditation there In this time period. 0:07:32.080 --> 0:07:33.800 It was starting at four thirty in the morning. 0:07:34.360 --> 0:07:36.400 Anyway, that turned into a year of me doing it 0:07:36.440 --> 0:07:39.560 because I fell in love with meditating at that time 0:07:39.600 --> 0:07:42.120 of day. I don't do it like that anymore, but 0:07:42.400 --> 0:07:45.800 I learned about Brummamura then how purifying and how beautiful 0:07:45.840 --> 0:07:48.920 that time of day is through that process, And that's 0:07:48.920 --> 0:07:51.280 why monks wake up early in the morning to pray 0:07:51.320 --> 0:07:54.559 at that time because it is the most calming time 0:07:54.640 --> 0:07:58.240 of day. It's usually about nineteen minutes before sunrise, and 0:07:58.280 --> 0:08:00.880 it says it's the most statific or mode of goodness 0:08:00.920 --> 0:08:04.720 time of day, meaning your mind is naturally more peaceful, 0:08:04.960 --> 0:08:08.040 more clear, more light and also creative. 0:08:07.640 --> 0:08:08.440 During that time. 0:08:09.040 --> 0:08:11.160 And it makes sense, right, there's less noise in the world, 0:08:11.320 --> 0:08:14.680 your nervous system is calmer, you haven't had many things 0:08:14.720 --> 0:08:17.240 that have come into your eyes or your ears or 0:08:17.280 --> 0:08:20.240 through your senses. You've had no time for anyone to 0:08:20.280 --> 0:08:24.280 annoy you, hopefully to irritate you, to basically break this 0:08:24.440 --> 0:08:27.480 new fresh opportunity that you have to see life in 0:08:27.520 --> 0:08:30.720 a different way. And so using this period, this time 0:08:30.760 --> 0:08:33.160 of when you first wake up to set the tone 0:08:33.200 --> 0:08:34.160 for the rest of your day. 0:08:34.600 --> 0:08:35.280 What a blessing. 0:08:35.640 --> 0:08:37.600 You get to be in control of that rather than 0:08:37.640 --> 0:08:39.640 waking up in a rush and going straight into your 0:08:39.720 --> 0:08:41.960 day where other people have time to affect it. So 0:08:42.000 --> 0:08:45.040 there's less heaviness and overstimulation during this time, which is 0:08:45.080 --> 0:08:47.480 why the yogis and the sages woke up during this 0:08:47.559 --> 0:08:51.760 time to meditate. Because the atmosphere around us supports this 0:08:51.880 --> 0:08:55.320 deeper focus and connection. You also get the cooling energy 0:08:55.320 --> 0:08:58.200 and the calming energy from the moon that's still around 0:08:58.280 --> 0:09:01.280 before the sun rises, and the sun brings this go 0:09:01.280 --> 0:09:04.199 go go energy, and it fuels us to want to 0:09:04.200 --> 0:09:06.520 get up and do things, and so in Irarada also 0:09:06.559 --> 0:09:10.439 has this cycle, and it talks about the different energies 0:09:10.640 --> 0:09:13.920 that govern different times of the day. So this period 0:09:13.920 --> 0:09:15.960 that we're talking about is the vatter time. It's the 0:09:16.000 --> 0:09:19.160 time where your body can wake up feel soothed, calm, 0:09:19.280 --> 0:09:21.840 but still feel very creative, and it's meant to be 0:09:21.880 --> 0:09:24.200 the best time for you to actually wake up. If 0:09:24.200 --> 0:09:26.680 you wake up after sunrise, sometimes you can end up 0:09:26.679 --> 0:09:28.880 feeling even grogier. Irada says that you're more likely to 0:09:28.920 --> 0:09:31.880 wake up in a kafa time. Kaffa is like this heavy, 0:09:31.960 --> 0:09:34.760 sluggish energy that is brought about when you wake up 0:09:34.880 --> 0:09:38.839 during this time period. That's why waking up later often 0:09:38.960 --> 0:09:42.840 leaves you grogia. Now, when I share this episode on Instagram, 0:09:42.840 --> 0:09:46.880 I'll share the different times that are governed by these 0:09:46.880 --> 0:09:49.080 different modes, and it will be really interesting for you 0:09:49.120 --> 0:09:51.000 to see if you feel that way during the day 0:09:51.000 --> 0:09:52.800 depending on when you wake up. And so if you 0:09:52.800 --> 0:09:55.360 find that interesting, definitely go check out our Instagram page. 0:09:55.360 --> 0:09:56.240 I'll definitely share. 0:09:56.080 --> 0:09:57.360 It on that Now. 0:09:57.440 --> 0:09:59.960 I think one of the biggest mindset shifts is realizing 0:10:00.080 --> 0:10:03.000 that becoming a morning person is not about forcing yourself 0:10:03.040 --> 0:10:06.400 to be productive before sunrise. It's really about alignment. It's 0:10:06.440 --> 0:10:08.439 not about how much you can get done before sunrise. 0:10:08.840 --> 0:10:14.280 It's about aligning back to nature externally and our true 0:10:14.360 --> 0:10:18.200 nature internally. Actually, in our radio talks about how we 0:10:18.240 --> 0:10:21.120 are in we end up being out of alignment. As 0:10:21.120 --> 0:10:24.040 soon as our body is out of alignment with nature. 0:10:24.480 --> 0:10:27.480 For example, you know when it's winter and the sun 0:10:27.679 --> 0:10:30.200 rises late, well, actually our body probably needs a little 0:10:30.200 --> 0:10:33.000 bit more sleep then, and so the sun rises a 0:10:33.040 --> 0:10:36.000 little bit later and the sun goes down earlier, which 0:10:36.040 --> 0:10:38.480 means we should be sleeping a little bit longer. Nature 0:10:38.520 --> 0:10:40.760 is telling us this. The animals do this, the animals 0:10:40.760 --> 0:10:43.640 going to hibernation during that time, whereas in summer the 0:10:43.679 --> 0:10:46.040 sun rises early, we have a little bit more energy. 0:10:46.080 --> 0:10:48.559 The sun is giving to us so much. So as 0:10:48.559 --> 0:10:50.719 soon as we come out of alignment with nature is 0:10:50.800 --> 0:10:54.200 usually when we feel not at our best. And so 0:10:54.720 --> 0:10:56.840 every time you're confused about what your body should be doing, 0:10:56.920 --> 0:10:58.920 look out in nature and it will probably tell you 0:10:59.000 --> 0:11:01.000 that's what you should be doing. And you know, our 0:11:01.040 --> 0:11:04.720 bodies already have these natural rhythms, our hormones, our energy, 0:11:05.120 --> 0:11:09.240 your digestion. They rise and fall at predictable times. We 0:11:09.360 --> 0:11:12.040 have a rhythm, We have a sleep rhythm, we have 0:11:12.120 --> 0:11:15.480 a hormone rhythm, we have a menstrual cycle. Everything works 0:11:15.520 --> 0:11:17.800 in rhythms and cycles in our body. And so when 0:11:17.840 --> 0:11:20.600 you work with that rhythm, mornings stop feeling like a fight. 0:11:20.800 --> 0:11:23.319 It's not about doing more, It's just about doing things 0:11:23.360 --> 0:11:25.880 at the time. Your body is actually designed for them. 0:11:26.080 --> 0:11:29.400 So our bodies thrive on routines and structure, and dysregulation 0:11:29.640 --> 0:11:32.600 causes disease in the body or disease in the body. 0:11:32.920 --> 0:11:35.120 And that's really what our REDA says. As soon as 0:11:35.160 --> 0:11:38.400 we come out of alignment or we become irregular. It 0:11:38.440 --> 0:11:42.880 causes disease and disease in the body. So having anchors 0:11:42.880 --> 0:11:45.760 in the day that create regularity and routine is so important. 0:11:46.080 --> 0:11:48.440 Your body and your mind need to know and need 0:11:48.480 --> 0:11:50.960 to be trained to know what's coming when, so that 0:11:51.000 --> 0:11:53.560 it's not an anxiety of the unknown all the time. 0:11:53.640 --> 0:11:56.520 We are predictable people. We don't like things being a surprise. 0:11:56.880 --> 0:11:58.959 It's such an interesting thing because when I start become 0:11:59.000 --> 0:12:01.040 more discplined in my life, people saying, God, don't you 0:12:01.040 --> 0:12:04.800 feel so restricted? Listen, people, that is the biggest myth 0:12:05.000 --> 0:12:09.520 from my experience. Having discipline in my life has created 0:12:09.600 --> 0:12:12.319 so much more freedom than I've ever had. Actually, I've 0:12:12.360 --> 0:12:16.920 been reading this book called Discipline is Destiny by Ryan Holiday, 0:12:17.400 --> 0:12:21.160 and he says, discipline is not deprivation. It actually brings 0:12:21.200 --> 0:12:24.120 rewards and it's freedom because you are not being controlled 0:12:24.120 --> 0:12:26.960 by your mind or your emotions or your senses. You 0:12:27.040 --> 0:12:29.800 are in control of what you do, and true greatness 0:12:29.920 --> 0:12:33.040 is being in control of yourself when everything else is 0:12:33.040 --> 0:12:36.800 out of control. That's what building a morning rhythm can do. 0:12:37.040 --> 0:12:40.120 It gives you calm ground to stand on. It allows 0:12:40.160 --> 0:12:43.679 you to build up your patience, your tolerance, whatever it 0:12:43.720 --> 0:12:45.400 is you are trying to build in the morning, whatever 0:12:45.400 --> 0:12:47.360 it is you want for yourself. It gives you this 0:12:47.520 --> 0:12:49.800 time to be able to do that, so that when 0:12:49.840 --> 0:12:51.840 you go into this chaotic world, you have a little 0:12:51.840 --> 0:12:54.760 bubble around you that you've created to protect yourself from it. 0:12:55.120 --> 0:12:57.280 So let's talk about what's stopping you from having the 0:12:57.320 --> 0:12:59.360 best morning of your life. If you have a regular 0:12:59.400 --> 0:13:03.040 sleep wake cycle. We've spoken about this already, get it sorted. 0:13:03.280 --> 0:13:05.240 If your body never knows what to expect, how is 0:13:05.240 --> 0:13:07.600 it supposed to get into a routine that's not a cycle, 0:13:07.679 --> 0:13:07.920 is it? 0:13:08.080 --> 0:13:08.240 No? 0:13:08.640 --> 0:13:10.680 So here at ten things you can do to become 0:13:11.000 --> 0:13:12.200 the morning person. 0:13:12.000 --> 0:13:12.560 You want to be. 0:13:13.480 --> 0:13:16.360 Number One, Wake up every single day at the same time, 0:13:16.520 --> 0:13:19.360 despite what time you sleep, even if you go to 0:13:19.400 --> 0:13:22.520 bed later than usual. Try to wake up around the 0:13:22.559 --> 0:13:26.520 same time every single morning. That's how you train your 0:13:26.520 --> 0:13:29.680 body clock. If you are constantly irregular with the time 0:13:29.720 --> 0:13:31.400 you sleep and the time you wake up, you will 0:13:31.440 --> 0:13:35.440 never create a cycle, and so it will feel like punishment, 0:13:35.800 --> 0:13:38.720 But hopefully it will also make you go to bed 0:13:39.160 --> 0:13:41.600 earlier and at the same time. By knowing that no 0:13:41.640 --> 0:13:44.400 matter what you are waking up at this time, regardless 0:13:44.400 --> 0:13:47.160 of what time you sleep, and so your body starts 0:13:47.160 --> 0:13:49.240 to create this clock and this cycle and learns when 0:13:49.280 --> 0:13:51.840 to release the right hormones to help you sleep, to 0:13:51.880 --> 0:13:54.880 help you wake up and give you energy. Honestly, the 0:13:54.960 --> 0:13:57.640 most successful people in the world keep their wake up 0:13:57.679 --> 0:14:01.480 time within a thirty minute window, even on weekends. And 0:14:01.520 --> 0:14:04.079 to be honest, having done this for a really long time, 0:14:04.440 --> 0:14:07.000 I do not even need an alarm clock ninety percent 0:14:07.040 --> 0:14:09.280 of the year. Like my body will wake me up 0:14:09.320 --> 0:14:12.040 by five point thirty every single day, whether i want 0:14:12.040 --> 0:14:15.360 it to or not. Obviously, when I'm traveling that can change. 0:14:15.520 --> 0:14:18.440 When I'm on my period, maybe give or take half 0:14:18.440 --> 0:14:21.400 an hour if I'm not feeling well, But generally I 0:14:21.400 --> 0:14:23.720 can actually count on my body clock to wake me up. 0:14:23.760 --> 0:14:25.800 I don't even need an alarm to wake me up 0:14:25.840 --> 0:14:29.880 because of how rhythmic my body has now become. Think 0:14:29.880 --> 0:14:32.000 of it like training a puppy. The more consistent you are, 0:14:32.160 --> 0:14:35.040 the quicker it will learn. And look, that might mean 0:14:35.080 --> 0:14:39.040 you have to make sleep your number one priority, which 0:14:39.080 --> 0:14:41.600 means you might have to leave places early or not 0:14:41.640 --> 0:14:45.640 watch that extra episode of I Don't Know Love Island. Look, 0:14:45.680 --> 0:14:49.680 discipline definitely takes sacrifice, but it's positive sacrifice. It doesn't 0:14:49.720 --> 0:14:51.520 have to be seen in a negative way. That's really 0:14:51.600 --> 0:14:53.840 based on your own mindset. If you want to become 0:14:53.880 --> 0:14:56.440 a morning person and this is what it takes, then 0:14:56.440 --> 0:14:59.520 maybe sleep has to become your priority, and your late 0:14:59.640 --> 0:15:02.240 nights and going to parties, going to events and watching 0:15:02.280 --> 0:15:04.960 stuff may have to take a knock. But I think 0:15:05.040 --> 0:15:07.640 if you try to do this for three months even, 0:15:08.440 --> 0:15:10.640 you'll notice you won't even want to be staying up 0:15:10.640 --> 0:15:13.520 that late because your body will be so regular that 0:15:13.960 --> 0:15:16.200 it desires to be in bed by that time. 0:15:16.680 --> 0:15:17.200 Next up. 0:15:17.440 --> 0:15:22.080 No snooze button, Yeah, no second alarms, no third alarms, 0:15:22.200 --> 0:15:25.480 no fourth alarms, no snoozing. Every time you snooze, you 0:15:25.520 --> 0:15:28.680 get back into this fragmented sleep cycle, which leaves you 0:15:28.720 --> 0:15:30.880 groggier than if you just got up the first time. 0:15:31.280 --> 0:15:34.080 I'm so sure you've had this sleep where you're not saying, Okay, 0:15:34.080 --> 0:15:36.360 I'm just going to sleep a little bit longer, And 0:15:36.400 --> 0:15:38.080 then you sleep a little bit longer and you wake 0:15:38.200 --> 0:15:42.280 up and you feel like absolute shit because your body's 0:15:42.320 --> 0:15:45.440 gone back into this awful sleep that you get into 0:15:45.440 --> 0:15:47.120 a deep sleep and then you have to wake up 0:15:47.160 --> 0:15:49.680 with your alarm, whereas if your body's already woken up, 0:15:49.800 --> 0:15:51.480 it's better to just jump out of bed and get 0:15:51.520 --> 0:15:54.240 your day going. That little bit extra sleep is actually 0:15:54.280 --> 0:15:55.760 not going to make you feel how you think it will, 0:15:55.760 --> 0:15:57.720 and that's what you need to remind yourself. Unless you're 0:15:57.760 --> 0:16:01.280 getting a good two three hours more to fifteen minutes, twenty. 0:16:01.160 --> 0:16:02.760 Minutes is not going to make a difference. 0:16:03.040 --> 0:16:06.920 Now, if you're someone who really struggles to get yourself 0:16:06.920 --> 0:16:08.920 out of bed, you might want to keep your alarm 0:16:09.000 --> 0:16:11.280 or your phone across the room. It will force you 0:16:11.600 --> 0:16:14.120 to physically move to turn it off, and it will 0:16:14.160 --> 0:16:17.600 avoid you having new pressing snooze and maybe finding yourself 0:16:17.640 --> 0:16:18.280 back into bed. 0:16:18.400 --> 0:16:19.920 It will force you to get up. 0:16:20.960 --> 0:16:23.000 Even if you're going to crawl out of bed, at 0:16:23.120 --> 0:16:24.600 least you'll be out of it and then you can 0:16:24.640 --> 0:16:26.640 crawl yourself to the bathroom, brush your teeth, and get 0:16:26.720 --> 0:16:31.040 ready for the day. Now, this one may sound really crazy, 0:16:31.120 --> 0:16:32.680 but I'm telling you I've done it. I did it 0:16:32.680 --> 0:16:36.680 for years, and what a difference it made. I actually 0:16:36.680 --> 0:16:40.280 slept without curtains, I kept all my blinds up, and 0:16:40.320 --> 0:16:43.040 I really loved falling asleep under the moon, seeing the 0:16:43.120 --> 0:16:46.440 dark sky and then waking up to the sun rising 0:16:46.480 --> 0:16:49.280 and it was such a so beautiful. Or you keep 0:16:49.320 --> 0:16:51.840 a little gap in if you don't want the full thing, 0:16:51.960 --> 0:16:54.840 keep a little gap to let sunlight in so that 0:16:54.920 --> 0:16:57.720 it can be less of a shock in the morning, 0:16:57.960 --> 0:16:59.800 but sat that you can see the sun coming in. 0:17:00.000 --> 0:17:01.600 Through through your windows. 0:17:02.120 --> 0:17:05.359 Or lastly, just open your curtains straight away, expose yourself 0:17:05.359 --> 0:17:08.480 to natural light as quickly as possible when you wake up. 0:17:08.720 --> 0:17:11.359 Light is actually one of the most powerful signals for 0:17:11.400 --> 0:17:14.439 your body. And when light hits your eyes in the morning, 0:17:14.640 --> 0:17:18.560 that's natural sunlight, not artificial lights in your room. It 0:17:18.640 --> 0:17:21.680 tells your brain to stop making melotonin that is your 0:17:21.680 --> 0:17:25.719 sleep hormone, and to start producing quartisole, which I mentioned earlier, 0:17:25.760 --> 0:17:29.280 which helps you to feel awake and refreshed. 0:17:28.920 --> 0:17:29.439 In the morning. 0:17:30.160 --> 0:17:32.720 And so if you sleep with your curtains open, the 0:17:32.760 --> 0:17:35.080 sunrise can actually wake you up. Actually becomes a really 0:17:35.119 --> 0:17:38.360 beautiful process. Or if that's not possible, open the curtains 0:17:38.359 --> 0:17:41.160 straight away, which is the next best thing. It's honestly 0:17:41.200 --> 0:17:44.080 like flipping your body's internal switch to on as soon 0:17:44.080 --> 0:17:45.560 as you wake up. When I was going through a 0:17:45.560 --> 0:17:47.720 period of struggling to wake up as early as I 0:17:47.760 --> 0:17:50.920 wanted to, instead of using a sound alarm, which are 0:17:51.000 --> 0:17:52.080 which would really annoy me. 0:17:52.359 --> 0:17:53.640 I don't know how people wake up. 0:17:53.600 --> 0:17:57.600 To do do do do? I? The thought of it 0:17:57.680 --> 0:18:00.359 would ruin my whole entire day. I cannot do it, 0:18:01.320 --> 0:18:04.359 and so I actually, instead of using a sound alarm, 0:18:05.280 --> 0:18:07.720 I end up using this thing called hatch, which I 0:18:07.880 --> 0:18:11.040 put next next to me, and it's in the shape 0:18:11.040 --> 0:18:13.680 of like a little moon, and it gives you like 0:18:13.720 --> 0:18:15.199 a thirty minute perod. You tell it when you want 0:18:15.200 --> 0:18:17.400 to wake up, and you can decide whether you want 0:18:17.440 --> 0:18:19.880 it to start gradually waking you up thirty minutes before, 0:18:19.880 --> 0:18:23.399 fifteen minutes before whatever it is, but slowly. It's like 0:18:23.440 --> 0:18:25.560 the sunrise, and it plays really gentle music if you're 0:18:25.560 --> 0:18:28.800 on music. But I use just the sunlight part of 0:18:28.800 --> 0:18:33.199 it as the alarm, and it gradually shines like sun 0:18:33.320 --> 0:18:37.600 to help wake you up. And it was great. It 0:18:37.720 --> 0:18:40.480 really subtly woke me up, rather than it being a 0:18:40.520 --> 0:18:43.639 sudden sound that startles you out of your sleep. No 0:18:43.680 --> 0:18:46.880 one wants that an alarm feeling like you're being shouted at. 0:18:47.119 --> 0:18:49.199 Who wants to be a morning person if that's how 0:18:49.240 --> 0:18:50.520 they're welcomed into it. 0:18:50.720 --> 0:18:52.680 No one so gently wake. 0:18:52.520 --> 0:18:55.160 Yourself up with a lovely sound or some light that's 0:18:55.160 --> 0:18:57.560 coming in through your window, or if you get this 0:18:57.880 --> 0:19:01.240 light alarm, but definitely do not have aggressive alarm. You're 0:19:01.240 --> 0:19:02.520 not gonna want to wake up. If you have an 0:19:02.520 --> 0:19:04.959 aggressive alarm, next up, jump out of bed as soon 0:19:05.040 --> 0:19:07.720 as you wake up. No lazing about, no laying. It 0:19:07.800 --> 0:19:09.520 just keeps your mind in a sleepy, lazy state and 0:19:09.560 --> 0:19:12.959