How to Train Yourself to Wake Up Early

Genetically speaking, human beings are wired to get up as the sun rises, and to go to sleep as it sets beyond the horizon. However, because of a huge advancement in technology in just the last hundred and fifty years and of our modern, hectic lifestyle, more and more people are starting to deviate from this golden rule and altering their natural sleep cycles. According to most studies out there, this is not particularly healthy and can lead to a number of issues over the years.

So how do you train yourself to “become a morning person” and actually get up in the morning instead of at noon? This was particularly hard for me to do in my teenage years; I hated waking up early and always wanted to stay up as late as possible. Nevertheless, after I finished college and got a steady job, I managed to force myself to actually be awake in the morning, and today I want to give you some advice on how to accomplish that yourself.

Routine

What’s amazing about our bodies is how much they actually like order; things like getting up at the same time every day, brushing your teeth, doing some yoga, whatever your morning ritual might consist of. As long as you do these things every day for an extended period of time, your body will learn to expect and prepare itself for these activities by making sure you’re awake. My father was a factory worker before he retired, and had to get up at 6 o’clock every day except for weekends.

What’s interesting is that he never used alarm clocks; his body would just naturally wake him up at 6 AM on the minute, because that’s when he needed to get up. Whether he went to bed at 9 PM or 3 AM made no difference, because the habit was as strong as it was. As long as you can form this sort of habit, you’ll find it much easier to get up when you need to and wake up naturally, which is always a plus.

Less Caffeine

Caffeine might seem like a logical choice in the morning if you always need a little pick-me-up, and that’s fine as long as you don’t overdo it. I used to drink four or five cups of coffee every day, and until I quit I simply thought that it was impossible to stay awake otherwise. Once I realized that it was just an addiction, I dialled it down to one cup in the morning and I think it’s safe to say that my energy levels haven’t diminished since then.

Making your body used to caffeine and expect it as a means to stay awake will affect your quality of sleep, as well as your sleep cycle (especially if you drink your coffee before you go to bed). Again, some caffeine is okay, just don’t overdo it and you’ll find that it is much easier to return to a normal sleep cycle.

No Smartphones in Bed

As I mentioned at the beginning of this post, it’s normal for our bodies to be asleep during the night, and awake during the day. Our bodies can actually “tell” which time of day it is from the amount and the type of sunlight that reaches our eyes. During the day, the sun’s rays are composed of blue light, at around 6500K – but during sunrise and sunset it’s a different story; there’s a lot more red in there and it’s obviously far darker than at noon.

The thing is that when our brains sense that it’s getting darker and “redder” outside, they slowly start secreting the sleep hormone melatonin, which helps us transition from our waking life into sleep. This natural process can be easily interrupted, however, by staring at a computer screen or your smartphone before you go to bed. All your devices emit a particularly blue light (because blue light is great for visibility) virtually all the time, so looking at such a screen fools your brain into thinking that it is still day, and this inhibits melatonin production.

The simple solution is to not bring your smartphone into bed with you, and limit screen exposure in the hours before your bedtime. Alternatively, if you do have to work from your laptop close to your bedtime, it’s a good idea to install some type of automatic screen dimming software that can alter your screen color to compensate for the difference in illumination. I personally use F.lux, and since I’ve started using it I’ve noticed that my eyes hurt a lot less, and I actually feel sleepy when I should, even if I have to work late.

Vanessa Davis is a former personal trainer, mother of two and blog writer at www.diet.st. When she isn’t writing she usually spends her free time playing with her children and her dogs. Vanessa Davis is a former personal trainer, mother of two and blog writer at www.diet.st. When she isn’t writing she usually spends her free time playing with her children and her dogs.

Ah, Fall! Truly the perfect season for bundling up in sweaters, cozying up by the fireplace as a perfect escape from the cold, picking pumpkins and/or apples at your local farm, and…..achooooo! Unfortunately, with Fall, also comes another season we all dread. You might have guessed it already: yucky cold and flu season! Despite our best efforts to prevent it, catching a nasty case of the sniffles is often beyond our control, and retreating to bed with plenty of water, warm, herbal tea and a seemingly endless supply of tissues always seems to be the perfect home remedy.

While you wait for your immune system to claim victory, there are a few things you can do to help you feel better and get back during the cold and flu season and be on your feet sooner!

Six Tips for Symptom Relief this Cold and Flu Season

1. Clear that stuffy nose!

• Having a blocked nose can definitely be one of the worst parts about being sick! If cold medications still leave you feeling stuffed up, try pairing them with a saline spray like hydraSense®. hydraSense® is 100% naturally-sourced seawater that is clinically proven to reduce and relieve nasal congestion so you can breathe better and concentrate on getting the rest you need.

2. Soothe your throat!

• Sucking on ice chips (or better yet, yummy popsicles!) can temporarily relieve a sore and scratchy throat by calming the inflammation causing you pain and discomfort upon swallowing or coughing. If that isn’t working well enough for you, other methods to consider are gargling salt water and sipping on herbal tea with a dash of honey. 

3. Take on some light exercise!

• I know what you’re thinking: who feels like exercising when they’re sick? But did you know that light exercise can actually help clear up your nasal congestion? Unless you happen to be very contagious and/or are experiencing either chills, fever, or fatigue, consider taking a brief walk outside to clear your mind and help you feel restored instead of staying inside all day; however, be sure not to overdo it. Getting the rest your body needs is just as equally important to beat the cold and flu season!

4. Remember to stay hydrated and get some rest!

• Don’t feel guilty about taking the day off to feel better! Stressing while what you may be missing in school or at work during your cold and flu won’t help you feel any better. So relax, take it easy, and remember to drink plenty of fluids! Whether it be tea or water, staying hydrated will prevent dehydration and keep your throat from getting dry! It’s a win-win situation!

5. Clean up those germs!

• Nobody is interested in catching whatever bug you’ve caught, especially close friends and family members! Prevent the spread of bacteria by cleaning surfaces with antibacterial wipes/sprays and by keeping your hands disinfected with hand sanitizer. Keep in mind, however, that the best way to prevent the spread of gems is by washing your hands frequently throughout the day with soap and water! 

6. Give your body a (delicious) boost!

When you’re sick during the cold and flu season, making nutritious meals may feel like more of a chore. If your sick-day meals are more microwave friendly than health conscious, it’s also important to make sure you’re getting the nutrients you need with the help of a multivitamin. If you’re not a fan of pills, try One A Day® Gummies. They taste great and help the body to metabolize carbohydrates, fats and proteins. For some added Vitamin C, pop Redoxon® into a ½ glass of cold water. You get 10 oranges worth of vitamin C in one tablet†!

Nobody likes having to go to the store while they’re sick! This cold and flu season, stock up with the help of this handy Cold & Flu Season Checklist! You’ll have the reassurance of knowing you’re ready for the upcoming winter with the added bonus list of which symptoms to look out for!

To download the free printable PDF, click on the picture below!

Which home remedies do you use to help relieve your cold and flu symptoms? Share below!

This post is sponsored by Bayer. To make sure these products are right for you, always read and follow the label.

†Equivalent to the vitamin C of 10 raw oranges. Data on file. When diet is not enough – Redoxon is not meant to replace food.

So, how do we care for our whole selves when, as mothers, we lead busy, other-focused lives? We start, little by little, weaving true sweetness into our days. We choose to honour all the parts of ourselves with small tokens of acknowledgment. And the beautiful thing is, when we start filling up one part of ourselves, so often it naturally spills over and fills other parts of ourselves…they are all connected.

That being said, a client of mine recently confessed that she has an “insatiable” appetite for all things sweet. She felt that it was a bit of an addiction and asked me for any suggestions I might have. I told her that many times, craving the sweet taste has a very strong emotional connection. It’s not always simply a blood sugar imbalance or a dietary problem.

If you find yourself constantly craving a sweet taste, ask yourself this:

I know this might seem rather strange, but craving sweets is strongly associated with a lack of love, comfort and affection. Meaning, if you don’t have “sweetness” in your life, you will search for other ways to fill this void. So how do you get more sweetness in your life?

Do you have enough sweetness in your life?

1. Take a warm bath with healing essential oils such as Neroli. This high-vibe essential oil is a must-have! A complex aroma that blends citrus and floral undertones, it powerfully uplifts and relieves heavy sadness. It can help us break up with our most beloved food items thanks to its ability to reduce anxiety as mediated by the brain’s serotonin receptors.
2. Watch a warm and fuzzy movie.
3. Put on some great music and dance.
4. Reconnect with nature and take a walk in a forest.
5. Open your children’s finger paints and dabble a little.
6. Tend to a garden. I turn to gardening as a way of calming my mind, a kind of decompressing after a busy week. Thoughts inside my head somehow clear and settle as the weed bucket fills up. A session in the garden can leave you feeling renewed inside. 
7. Brew your favourite cup of tea with honey and sit near a window, sipping and staring.  Chamomile and Lemon Balm are some of my favorites!
8. Call your sister, best friend, your mom or whoever you adore and tell them how much they mean to you!
9. Give your child, your partner, your parent or your friend a big, long bear hug.
10. Slow down and take a few deep breaths.
11. Stop the self-criticism. There are enough people in the world that are more than happy to be critical — from your boss to your siblings. So don’t add to the insult by being critical of you. Love yourself just the way you are. You are your own best cheerleader!! And believe it or not, the universe actually isn’t against you.
12. Smile at others! Especially those who might trouble you. This is a very POWERFUL. Thinking negative thoughts only increases stress hormones associated with ill-health for you. You will be absolutely amazed what happens when you send a loving smile off in the direction of someone who needs it.

List all the things that make you happy, fulfilled, loved, joyful, and recharged. Things you find beautiful and meaningful. Keep the list growing. Keep it posted so you see it everyday to remind yourself of these things. Overtime, you will be less and less tempted to reach for that sweet piece of cake or that sugary cookie 🙂

Lots of Love, 

Julie

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