"Allevar-se d'hora i aixecar-se d'hora fa que un home sigui sa, ric i savi" - Ben Franklin, famós
"No confieu en els beneficis que s'acumulen de l'aixecament primerenc, tal com va exposar l'enamorat Franklin..." - Mark Twain
Recentment, el lector Rob em va preguntar sobre el meu hàbit de despertar-me cada dia a les 4:30 del matí i em va demanar que escrivís sobre els beneficis per a la salut d'aixecar-me d'hora, cosa que em va semblar una pregunta excel·lent. Malauradament, no n'hi ha cap, que jo conegui.
Tanmateix, hi ha un munt d'altres grans beneficis.
Ara, primer deixeu-me dir que si sou un mussol nocturn, i això us funciona, crec que és fantàstic. No hi ha cap raó per canviar, sobretot si estàs satisfet amb això. Però per a mi, passar de ser un mussol nocturn a un matiner (i sí, és possible) ha estat un regal del Déu. M'ha ajudat de tantes maneres que mai hi tornaria. Aquests són només alguns:
1. Saludeu el dia . M'encanta poder aixecar-me i saludar un nou dia meravellós. Suggereixo crear un ritual matinal que inclogui donar les gràcies per les vostres benediccions. M'inspira el Dalai Lama, que va dir: "Cada dia, pensa quan et despertes," avui tinc la sort d'haver-me despertat, estic viu, tinc una vida humana preciosa, no la desaprofitaré. Vaig a utilitzar totes les meves energies per desenvolupar-me, per expandir el meu cor als altres, per aconseguir la il·luminació per al benefici dels altres, no estic pensant en benefici dels altres, no estic pensant per ser amable, no estic per ser amable. enfadat o pensant malament en els altres, beneficiaré els altres tant com pugui".
2. Inici increïble . Jo començava el dia saltant del llit, tard com de costum, i afanyant-me a preparar-me a mi i als nens, i afanyant-me a deixar-los a l'escola i entrar tard a la feina. Entrava a la feina, semblant arrugat i amb prou feines despert, malhumorat i darrere de tots els altres. No és un bon començament per al teu dia. Ara, tinc un ritual matinal renovador, he fet moltes coses abans de les 8 del matí, els meus fills arriben d'hora i jo també, i quan tots els altres entren a la feina, ja tinc una avantatge. No hi ha millor manera de començar el dia que despertar-se d'hora, segons la meva experiència.
3. Quietud . No hi ha nens cridant, ni nadons que ploren, ni pilotes de futbol, ni cotxes, ni soroll de televisió. Les primeres hores del matí són tan tranquil·les, tan tranquil·les. És el meu moment preferit del dia. Realment gaudeixo d'aquell temps de pau, d'aquell temps per a mi mateix, quan puc pensar, quan puc llegir, quan puc respirar.
4. Alba . Les persones que es desperten tard es perden una de les majors gestes de la natura, que es repeteix en plena estereovisió cada dia: la sortida del sol. M'encanta com el dia es torna més brillant a poc a poc, quan el blau de mitjanit es torna a un blau més clar, quan els colors brillants comencen a filtrar-se al cel, quan la natura es pinta de colors increïbles. M'agrada fer la meva carrera al matí durant aquest temps, i miro al cel mentre corro i dic al món: "Quin dia més gloriós!" Realment. Realment ho faig. Corny, ho sé.
5. Esmorzar . Aixeca't d'hora i tindràs temps per esmorzar. Em diuen que és un dels àpats més importants del dia. Sense esmorzar, el teu cos s'esgota fins que a l'hora de dinar tens tanta gana que menges qualsevol cosa poc saludable que trobis. Com més grassa i ensucrada , millor . Però esmorza i estàs satisfet fins més tard. A més, esmorzar mentre llegeix el meu llibre i prendre el meu cafè en la tranquil·litat del matí és eminentment més agradable que endur-se alguna cosa de camí a la feina o a l'escriptori.
6.Exercici . Hi ha altres moments per fer exercici a part de la matinada, per descomptat, però he descobert que, tot i que fer exercici després de la feina també és molt agradable, també es pot cancel·lar a causa d'altres coses que surten. L'exercici del matí pràcticament mai no es cancel·la.
7.Productivitat . Els matins, almenys per a mi, són el moment més productiu del dia. M'agrada escriure una mica al matí, quan no hi ha distraccions, abans de revisar el meu correu electrònic o les estadístiques del bloc. Aconsegueixo molt més en començar la meva feina al matí. Aleshores, quan arriba la nit, no tinc feina que he de fer i la puc passar amb la família.
8. Temps de gol . Tens gols? Bé, hauries. I no hi ha millor moment per revisar-los i planificar-los i fer les vostres tasques d'objectiu que el primer. Hauríeu de tenir un objectiu que voleu assolir aquesta setmana. I cada matí, hauríeu de decidir quina cosa podeu fer avui per avançar cap a aquest objectiu. I després, si és possible, feu-ho a primera hora al matí.
9. Desplaçar-se . A ningú li agrada el trànsit en hora punta, excepte Big Oil . Viatgeu d'hora, el trànsit és molt més lleuger i us poseu a la feina més ràpid, i així estalvieu més temps. O millor encara, desplaçar-se en bicicleta . (O encara millor, treballar des de casa ).
10. Cites . És molt més fàcil fer aquestes cites anticipades a temps si us lleveu d'hora. Presentar-se tard a aquestes cites és un mal senyal per a la persona amb qui us trobeu. Presentar-se aviat els impressionarà. A més, tens temps per preparar-te.
Com convertir-se en un matiner
* No feu canvis dràstics . Comenceu lentament, despertant-vos només 15-30 minuts abans de l'habitual. Acostumar-s'hi durant uns dies. A continuació, reduïu 15 minuts més. Feu-ho gradualment fins que arribeu al vostre temps objectiu.
* Deixa't dormir abans . És possible que estiguis acostumat a quedar-te despert fins tard, potser mirant la televisió o navegant per Internet. Però si continues amb aquest hàbit, mentre intentes aixecar-te més d'hora, tard o d'hora un donarà. I si és l'aixecar-se d'hora el que dóna, llavors t'estavellaràs i dormiràs tard i hauràs de començar de nou. Suggereixo anar al llit abans, encara que creieu que no dormireu, i llegir mentre esteu al llit . Si estàs molt cansat, potser t'adormis molt abans del que penses.
* Posa el teu despertador lluny del teu llit . Si està just al costat del llit, l'apagaràs o l'apagaràs. Mai premeu la repetició. Si està lluny del teu llit, t'has d'aixecar del llit per apagar-lo. Aleshores ja estàs aixecat. Ara només cal quedar-se despert.
* Sortiu del dormitori tan bon punt apagueu l'alarma . No et permetis racionalitzar tornar al llit. Només oblideu-vos a sortir de l'habitació. El meu costum és ensopegar al bany i fer pipí. Quan he fet això, he tirat la cisterna del vàter, m'he rentat les mans i he mirat la meva lletja tassa al mirall, estic prou despert per afrontar el dia.
* No racionalitzar . Si permeteu que el vostre cervell us dissuade que no us aixequeu d'hora, mai ho fareu. No facis que tornar al llit sigui una opció.
* Tenir una bona raó . Establiu alguna cosa per fer al matí que sigui important. Aquest motiu et motivarà a aixecar-te. M'agrada escriure al matí, així que aquest és el meu motiu. A més, quan acabi amb això, m'agrada llegir tots els vostres comentaris!
* Fes despertar d'hora una recompensa . Sí, al principi pot semblar que t'estàs forçant a fer alguna cosa difícil, però si ho fas plaent, aviat tindreu ganes de despertar-vos d'hora. Una bona recompensa és fer una tassa de cafè o te calent i llegir un llibre. Altres recompenses poden ser una deliciosa delicia per esmorzar (batuts! ñam!) o veure la sortida del sol o meditar. Trobeu alguna cosa que us agradi i permeteu-vos fer-ho com a part de la vostra rutina matinal.
* Aprofita tot aquest temps extra . No us desperteu una o dues hores d'hora només per llegir els vostres blocs, tret que aquest sigui el vostre objectiu principal. No et despertis d'hora i perdis aquest temps extra. Comenceu el vostre dia de manera ràpida! M'agrada aprofitar aquest temps per començar a preparar els dinars dels meus fills, planificar la resta del dia (quan em poso els MIT ), fer exercici o meditar i llegir. Quan arriben les 6:30, he fet més que moltes persones durant tot el dia.
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I like your text and find it very inspiring.
But I am wondering about the following:
I really need to get enough sleep since I
am no use for anything if I didnt. So how would
I (or better: how are you) adapt this "system"
of rising early and going to bed early if I want
to go out or spend an evening with friends
and I cannot get enough sleep by going
to bed early. Skip the routine?
What are your ideas or deals with this?
Thanks for sharing the article. =)
Im awake at 04.30 or 05.00 almost every day after downloading the Alarmy (Sleep If U Can) app
I have been wanting to start an early morning routine for a while now. I have no problem going to bed early. My problem is that I *really* love to sleep. I love being in bed. And I'm thankful for the fact that I feel that I have really restful sleep. BUT! I have a *really* hard time getting out of bed early enough to do these things that I so desperately want to do (exercise, meditate, coffee, and writing.) My brain is very convincing in the morning to stay in bed. But I know from the few times I've managed to wake up that early, I really enjoyed my morning and was able to do many of the things I can't seem to find time for otherwise, all before 7AM!
My question to the author is: do you "sleep in" on the weekends?
I'm also open for other suggestions/tricks to get myself up in the mornings and tuning out that voice that convinces me that I should get back in bed :)
Affirming article. I wake at 5 - 5. 30 I considered this a 'problem' & try to go back to bed to sleep more. I love to watch the sun rise. It is great to hear from other early risers & realise it is actually a privilege. It started when I was writing my book. I shall think of this universal community and salute it.
5:00am! Ha! I'm afraid I can n t tt nonssencZZZZZZZZZZZZZZzzzzzzzzzzzzz................x
great article..enjoy every second of your life
Sleep in the night and live in the light is my motto. I love to get up early seeing Venus is a good symbol to start the day. Hearing the bird song is especially precious but the silence is my most blissful time. x
Thank you for this. I always try to be an early riser, but I fall back into the habit of staying up late and then I'm too tired in the morning! Thanks for the inspiration, I'm going to take up your suggestions and give it another go!
Just loved the early rising article. It's something I was taught to do years ago and one of the most important things in my spiritual journey, I rise at 6 - regardless of what might have happened the night before - get out of bed to make a cup of coffee - read something devotional - head for the beach at 7 when I swim - winter or summer - meditate after a shower and am ready for the day.
sounds promising... what's an MIT?
Amazing article....
This is a great article! Very inspiring and I look forward to being more of a morning bird. My obstacle I've run into is that my boyfriend likes to stay up late or party on the weekends a lot. I would love to be social, but I'd rather be up in the early morning hours to enjoy life, sober. I fear that me waking up early will disconnect me from my friends and boyfriend. But I do want to enjoy life more and find that waking up early to meditate and get some personal work done, writing my book, load of laundry, whatever would be so enjoyable. Any thoughts on this? were you a morning riser before your children? I feel that I'll have to wait until I'm older to be a morning person... advice? :)
Thank you!!
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I just wanted to share this report to you guys which i had come across :D
I am a night bird however, whenever I get up rearly in the morning, I absolutely love it! I love the sunrise and the chirping of the birds and the stillness of the world! I treasure the silence around me. It's breathtaking!
I would like to make it a habit but it's so hard because I will practice it for couple of days but then I fall back into staying up late and only because nights are so so quiet and calm and peaceful that I again enjoy the silence.
Also, how can I solve my problem of wanting to take a nap in the afternoon if I wake up like 5 or 6 in the morning? Anyone has any suggestions? Thank you!
I really, really want to practice this religiously and I feel so frustrated.
I feel the same way about ending the day in peace and quiet. I enjoy the night hours, with no responsibility to fulfill, other than drifting off to sleep after a full night of reading and contemplation. . .
When do you sleep to be able to wake up at 4.30? Does the sleep time ever vary? How do you manage that? Do you feel guilty on random days you don't follow through on this? Or are there no random days?
I find the end time is harder to be disciplined and 'that' affects the wake up time SEVERELY. I need 8 hours so no matter what I have been trying for almost 2 months now, my wake-up time doesn't move - always between 8 and 8.30 (several of the HOW TOs I have tried - some still to go). N i want to make 6am a habit. Any suggestions on this?
It is my karma to live with cheerful early risers. They start talking to me as soon as they see that I am ambulatory. This never ends well. However, I would like to try rising with the sun so I can enjoy hearing the birds as they wake and perhaps catch a glimpse of a retreating deer or coyote. I can see that getting up early when I don't HAVE TO might offer me some mental, physical, and spiritual benefits. . . as long as I can keep the blabbermouths at bay.
I enjoyed the article and will begin to practice this method right away.
YESSSS!!! i needed this ,,, i live in toronto, feb 5, we have i'm guesstimating 9 1/2 of daylight, it is toooo easy for me to stay in bed longer when it is dark, too easy, sooo, i'm biting the bullet and making a public commitment ,to pull those blankets/downfilled comforters back, step on the cold,hard floor and stand up like a true "CANUCK' and start my day on my terms !!
100% agreeing with this article. I have been doing the same for the last one year and my experience is the same. Worth following in our daily life.
Great article! When do you go to bed?!
I am up at 5 every morning. For me it's 30 minutes of meditation and devotions. I always end my meditation with compassion for everyone I will see during the day including challenging people. Many blessings to those who follow the early morning path.
This is a great subject.its something of great value.i love this article and its really very important to rise early and possess you day right away.if you can first pray early,it would be even greater.Nothing can stand your way when you rise early and plan your day fast.!!!!
I am up at 5 every morning. after a quick clean up it is on to the cushion for 40 minutes of meditation. I always end my meditation with compassion for myself and then everyone I will see during the day including challenging people. Off to the gym at 6 and at work by 7:30 with a calm train commute on days I don't need my car. Some days I can see dolphins and deer on the same train ride. I can prepare for the day at the office calmly. Ironically now that my kids are grown I am in bed as early as they were at there youngest! My sangha meets at 7AM Saturdays and Tuesdays so I am more than ready for the lessons my teacher offers. Many blessings to those who follow the early morning path.
Quite interesting article mentioning Dalaylama, Zens and the like; however, it comes too short neglecting an element of tremendous importance. It is the religion of Islam. Muslims pray five times a day. One of these prayers is performed at dawn.The time a person gets up from bed, does his ablution and heads for the mosque all are acts that aim at one and only one single thing which is to foster a willfull-spirited believer enjoying the bliss, the health benefits of waking up at the peep of the day. Muslim were told about these things 1433 years ago through their prophets . So striking that every recent finding regarding health, life, scientific probes,human destiny seem to go in line with the religion of Islam. Worth-scrutuny,doesn't it?
On Early to rise, there is a old saying ' Early to bed and early to rise makes a man healthy, wealthy and wise'
let's see how I can achieve my goal,i m gonna start from tonite itself.
Kousik Bose
I am a night bird and tried several times early rising. The days I succeeded I really enjoyed the beautiful sunrise, chirping birds, better mood through the day, et all. However I failed to maintain it. Now after going through your write up I have decided to implement it from today itself and it is a commitment I am making it you. Thanks.
Enjoyed this article until I read that looking at that ugly mug in the mirror; then I questioned the appreciation of the beautiful face bestowed upon you by Grace. That comes first. Inner acknowledgment of the Spirit within and all its glorious handiwork through us in the outer.
I have always noticed that early risers were more cheerful. Who doesn't enjoy a cheerful, optimistic person?
Enjoy your day!
I get up just before the sunrise, and I love it. But using alarm clocks has known health risks. I suggest tweaking the diet, bed time and other physiological tools rather than alarm clocks. Asking someone who lives with you to wake you up gently is the best, though. Some animals can do the task well, too.