“Mae cynnar i'r gwely ac yn gynnar i godi yn gwneud dyn yn iach, yn gyfoethog ac yn ddoeth” - Ben Franklin, yn enwog
“Peidiwch ag ymddiried yn y buddion i'w cronni o godi'n gynnar, fel y nodwyd gan y Franklin gwirion ...” - Mark Twain
Yn ddiweddar, gofynnodd y darllenydd Rob i mi am fy arferiad o ddeffro am 4:30 am bob dydd, a gofynnodd imi ysgrifennu am fanteision iechyd codi’n gynnar, a oedd yn gwestiwn rhagorol yn fy marn i. Yn anffodus, nid oes rhai, y gwn amdanynt.
Fodd bynnag, mae yna lawer o fanteision gwych eraill.
Nawr, gadewch i mi ddweud yn gyntaf, os ydych chi'n dylluan nos, a bod hynny'n gweithio i chi, rwy'n meddwl bod hynny'n wych. Does dim rheswm i newid, yn enwedig os ydych chi'n hapus ag ef. Ond i mi, mae newid o fod yn dylluan nos i fod yn godwr cynnar (ac ydy, mae'n bosib) wedi bod yn fendith. Mae wedi fy helpu mewn cymaint o ffyrdd na fyddwn byth yn mynd yn ôl. Dyma ychydig yn unig:
1. Cyfarch y dydd . Rwyf wrth fy modd yn gallu codi, a chyfarch diwrnod newydd bendigedig. Rwy'n awgrymu creu defod foreol sy'n cynnwys dweud diolch am eich bendithion. Rwy'n cael fy ysbrydoli gan y Dalai Lama, a ddywedodd, "Bob dydd, meddyliwch wrth i chi ddeffro, 'heddiw rydw i'n ffodus fy mod wedi deffro, rydw i'n fyw, mae gen i fywyd dynol gwerthfawr, nid wyf yn mynd i'w wastraffu. Byddaf yn defnyddio fy holl egni i ddatblygu fy hun, i ehangu fy nghalon i eraill, i gyflawni goleuedigaeth er lles pawb, nid wyf yn mynd i fod yn garedig, nid wyf yn mynd i fod yn garedig, nid wyf yn mynd i deimlo'n garedig. meddyliwch yn wael am eraill, rydw i'n mynd i fod o fudd i eraill gymaint ag y galla i.'
2. Dechrau anhygoel . Roeddwn i'n arfer dechrau fy niwrnod trwy neidio o'r gwely, yn hwyr fel arfer, a rhuthro i gael fy hun a'r plant yn barod, a rhuthro i'w gollwng i'r ysgol a dod i mewn i'r gwaith yn hwyr. Byddwn yn cerdded i mewn i'r gwaith, yn edrych yn siffrwd a phrin yn effro, yn grumpy ac y tu ôl i bawb arall. Ddim yn ddechrau gwych i'ch diwrnod. Nawr, mae gen i ddefod newydd yn y bore, rydw i wedi gwneud cymaint cyn 8 y bore, mae fy mhlant yn gynnar ac felly rydw i, ac erbyn i bawb arall ddod i mewn i'r gwaith, rydw i eisoes wedi cael y blaen. Nid oes ffordd well o ddechrau eich diwrnod na deffro'n gynnar, yn fy mhrofiad i.
3. Tawelwch . Dim plant yn gweiddi, dim babanod yn crio, dim peli pêl-droed, dim ceir, dim sŵn teledu. Mae oriau mân y bore mor heddychlon, mor dawel. Dyma fy hoff amser o'r dydd. Yr wyf yn gwir fwynhau yr amser hwnw o dangnefedd, yr amser hwnw i mi fy hun, pan y gallaf feddwl, pryd y gallaf ddarllen, pryd y caf anadlu.
4. Codiad yr haul . Mae pobl sy'n deffro'n hwyr yn colli un o gampau mwyaf byd natur, sy'n cael ei hailadrodd mewn stereovision llawn bob dydd - codiad yr haul. Rwyf wrth fy modd sut mae'r diwrnod yn dod yn fwy disglair yn araf, pan fydd y glas hanner nos yn troi'n las ysgafnach, pan fydd y lliwiau gwych yn dechrau treiddio i'r awyr, pan fydd natur wedi'i phaentio mewn lliwiau anhygoel. Rwy'n hoffi rhedeg yn gynnar yn y bore yn ystod y cyfnod hwn, ac rwy'n edrych i fyny'r awyr wrth redeg a dweud wrth y byd, "Am ddiwrnod gogoneddus!" Yn wir. Dwi wir yn gwneud hynny. Corny, dwi'n gwybod.
5. Brecwast . Codwch yn gynnar ac mae gennych amser i frecwast mewn gwirionedd. Dywedir wrthyf ei fod yn un o brydau pwysicaf y dydd. Heb frecwast, mae eich corff yn rhedeg ar mygdarth nes eich bod mor newynog amser cinio fel eich bod chi'n bwyta pa bynnag beth afiach y gallwch chi ddod o hyd iddo. Po dewach a mwy siwgraidd , gorau oll . Ond bwyta brecwast, ac rydych yn sated tan yn ddiweddarach. Hefyd, mae bwyta brecwast wrth ddarllen fy llyfr ac yfed fy nghoffi yn nhawelwch y bore yn amlwg yn fwy pleserus na sgarffio rhywbeth i lawr ar y ffordd i'r gwaith, neu wrth eich desg.
6.Ymarfer Corff . Mae yna adegau eraill i wneud ymarfer corff heblaw'r bore bach, wrth gwrs, ond rwyf wedi gweld, er bod ymarfer corff yn syth ar ôl gwaith hefyd yn bleserus iawn, mae hefyd yn agored i gael ei ganslo oherwydd pethau eraill sy'n codi. Nid yw ymarfer corff yn y bore bron byth yn cael ei ganslo.
7.Cynhyrchiant . Boreau, i mi o leiaf, yw'r amser mwyaf cynhyrchiol o'r dydd. Rwy'n hoffi gwneud ychydig o ysgrifennu yn y bore, pan nad oes unrhyw wrthdyniadau, cyn i mi wirio fy ystadegau e-bost neu blog. Rwy'n gwneud cymaint mwy trwy ddechrau ar fy ngwaith yn y bore. Yna, pan fydd rholiau gyda'r nos o gwmpas, nid oes gennyf unrhyw waith y mae angen i mi ei wneud, a gallaf ei wario gyda'r teulu.
8. Amser gôl . Wedi cael nodau? Wel, dylech chi. Ac nid oes amser gwell i'w hadolygu a chynllunio ar eu cyfer a gwneud eich tasgau nod na'r peth cyntaf. Dylai fod gennych un nod yr ydych am ei gyflawni yr wythnos hon. A phob bore, dylech chi benderfynu pa un peth y gallwch chi ei wneud heddiw i symud eich hun ymhellach tuag at y nod hwnnw. Ac yna, os yn bosibl, gwnewch y peth cyntaf yn y bore.
9. Cymudo . Nid oes unrhyw un yn hoffi traffig oriau brig, ac eithrio Big Oil . Cymudo'n gynnar, ac mae'r traffig yn llawer ysgafnach, a byddwch chi'n cyrraedd y gwaith yn gyflymach, ac felly'n arbed mwy o amser i chi'ch hun. Neu'n well eto, cymudo ar feic . (Neu hyd yn oed yn well, gweithio gartref .)
10. Apwyntiadau . Mae'n llawer haws gwneud yr apwyntiadau cynnar hynny ar amser os byddwch yn codi'n gynnar. Mae ymddangos yn hwyr ar gyfer yr apwyntiadau hynny yn arwydd gwael i'r person rydych chi'n cwrdd ag ef. Bydd dangos i fyny yn gynnar yn creu argraff arnynt. Hefyd, cewch amser i baratoi.
Sut i Ddod yn Godwr Cynnar
* Peidiwch â gwneud newidiadau llym . Dechreuwch yn araf, trwy ddeffro dim ond 15-30 munud yn gynharach nag arfer. Dewch i arfer â hyn am ychydig ddyddiau. Yna torrwch yn ôl 15 munud arall. Gwnewch hyn yn raddol nes i chi gyrraedd eich amser gôl.
* Gadewch i chi'ch hun gysgu'n gynharach . Efallai eich bod wedi arfer ag aros i fyny'n hwyr, efallai gwylio'r teledu neu syrffio'r Rhyngrwyd. Ond os ydych chi'n parhau â'r arfer hwn, wrth geisio codi'n gynharach, yn hwyr neu'n hwyrach mae un yn mynd i roi. Ac os mai'r codiad cynnar sy'n rhoi, yna byddwch chi'n damwain ac yn cysgu'n hwyr ac yn gorfod dechrau drosodd. Rwy'n awgrymu mynd i'r gwely yn gynharach, hyd yn oed os nad ydych chi'n meddwl y byddwch chi'n cysgu, a darllenwch tra yn y gwely . Os ydych chi wedi blino'n fawr, efallai y byddwch chi'n cwympo i gysgu yn llawer cynt nag yr ydych chi'n meddwl.
* Rhowch eich cloc larwm ymhell o'ch gwely . Os yw'n union wrth ymyl eich gwely, byddwch yn ei gau i ffwrdd neu'n taro cyni. Peidiwch byth â tharo snooze. Os yw'n bell o'ch gwely, mae'n rhaid i chi godi o'r gwely i'w gau i ffwrdd. Erbyn hynny, rydych chi i fyny. Nawr mae'n rhaid i chi aros i fyny.
* Ewch allan o'r ystafell wely cyn gynted ag y byddwch yn diffodd y larwm . Peidiwch â gadael i chi'ch hun resymoli mynd yn ôl i'r gwely. Dim ond gorfodi eich hun i fynd allan o'r ystafell. Fy arfer yw baglu i'r ystafell ymolchi a mynd pee. Erbyn i mi wneud hynny, a fflysio'r toiled a golchi fy nwylo ac edrych ar fy mwg hyll yn y drych, dwi'n ddigon effro i wynebu'r diwrnod.
* Peidiwch â rhesymoli . Os byddwch chi'n caniatáu i'ch ymennydd siarad â chi am godi'n gynnar, ni fyddwch byth yn ei wneud. Peidiwch â gwneud mynd yn ôl yn y gwely yn opsiwn.
* Bod â rheswm da . Gosodwch rywbeth i'w wneud yn gynnar yn y bore sy'n bwysig. Bydd y rheswm hwn yn eich ysgogi i godi. Rwy'n hoffi ysgrifennu yn y bore, felly dyna fy rheswm. Hefyd, pan fyddaf wedi gorffen â hynny, rwy'n hoffi darllen eich holl sylwadau!
* Gwnewch ddeffro'n gynnar yn wobr . Ydy, efallai ei bod hi'n ymddangos ar y dechrau eich bod chi'n gorfodi'ch hun i wneud rhywbeth caled, ond os ydych chi'n ei wneud yn bleserus, cyn bo hir byddwch chi'n edrych ymlaen at ddeffro'n gynnar. Gwobr dda yw gwneud paned poeth o goffi neu de a darllen llyfr. Gall gwobrau eraill fod yn ddanteithion blasus ar gyfer brecwast (smoothies! yum!) neu wylio codiad yr haul, neu fyfyrio. Dewch o hyd i rywbeth sy'n bleserus i chi, a gadewch i chi'ch hun ei wneud fel rhan o'ch trefn foreol.
* Manteisiwch ar yr holl amser ychwanegol hwnnw . Peidiwch â deffro awr neu ddwy yn gynnar dim ond i ddarllen eich blogiau, oni bai bod hynny'n nod mawr i chi. Peidiwch â deffro'n gynnar a gwastraffu'r amser ychwanegol hwnnw. Dechreuwch ar eich diwrnod! Rwy'n hoffi defnyddio'r amser hwnnw i gael y blaen ar baratoi cinio fy mhlant, ar gynllunio ar gyfer gweddill y dydd (pan fyddaf yn gosod fy MITs ), ar ymarfer corff neu fyfyrio, ac ar ddarllen. Erbyn i 6:30 fynd o gwmpas, rydw i wedi gwneud mwy nag y mae llawer o bobl yn ei wneud trwy'r dydd.
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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.