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Sep 12, 2024 06:20 PM IST
Say goodbye to late morning risers! Get your circadian clock on track by trying this 3-day challenge to wake up early
Who doesn’t want to master their morning routine and ditch naps forever, but even if we’re tired from sleeping in late, getting up at 5 a.m. is a struggle. However, we’ve just learned (or asked someone else to learn) how to wake up early.
Ask American neuroscientist and podcaster Dr Andrew Huberman about the best morning routine and he’ll suggest waking up between 6:00 and 7:00 a.m., starting your day with exercise like light jogging, jumping rope or walking in the sun to raise your body temperature. He’ll also recommend taking a cold shower after that to wake your body up further, while advising not to sleep any later than 7:00 a.m. to sync with your natural minimum temperature and optimize your sleep-wake cycle. But – how can someone become an early riser?
Wake up at 5 AM without any struggle:
In a recent podcast with Chris Williamson, host of the Modern Wisdom podcast, Dr. Andrew Huberman explained how to train your brain to wake up early and shared tips for waking up early. In a now viral video, Dr. Andrew Huberman explains why it is so difficult to wake up early and recommends taking caffeine upon waking up.
He explained, “It takes about three days to change the biological mechanisms to make you an early riser. Sunlight, exercise, caffeine and food and social interaction align your circadian clock with all of those zeitgebers. When I said it takes three days, if tomorrow you wanted to start the process of becoming an early riser, you would set your alarm for 5 a.m., no matter what time you slept the night before, you would get up and you would do the four things I just mentioned.”
The Secret 3-Day Method:
He further added, “If you don’t want to eat, maybe skip the meal. If you want to delay it by 90 minutes, maybe skip the caffeine. It will be counterproductive and then by the afternoon, you’ll be a little tired and you just have to be careful not to overdo the caffeine, which will make you sleep later. Then you’ll want to go to sleep at your natural slightly earlier bedtime. The next day, you’ll notice that it’ll be a little easier to do the morning routine and by the third day, you should be waking up at the same time as your alarm or a few minutes before it goes off.”
So, fulfill your desire to be more productive in the morning with this 72-hour challenge, turn your night owl into a morning bird and reset your body clock in just 3 days!
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