"Tidligt i seng og tidligt at stå op gør en mand sund, velhavende og klog" - Ben Franklin, berømt
"Sæt ingen tillid til fordelene ved at opstå tidligt, som beskrevet af den forelskede Franklin ..." - Mark Twain
For nylig spurgte læseren Rob mig om min vane med at vågne kl. 4:30 hver dag og bad mig skrive om de sundhedsmæssige fordele ved at stå tidligt op, hvilket jeg syntes var et glimrende spørgsmål. Desværre er der ingen, som jeg kender til.
Der er dog et væld af andre gode fordele.
Lad mig først sige, at hvis du er en natteravn, og det virker for dig, synes jeg, det er fantastisk. Der er ingen grund til at ændre sig, især hvis du er tilfreds med det. Men for mig har det været en gave at skifte fra at være en natteravn til en tidlig stående person (og ja, det er muligt). Det har hjulpet mig på så mange måder, at jeg aldrig ville vende tilbage. Her er blot nogle få:
1. Hils på dagen . Jeg elsker at kunne stå op, og hilse på en dejlig ny dag. Jeg foreslår, at du laver et morgenritual, der inkluderer at sige tak for dine velsignelser. Jeg er inspireret af Dalai Lama, som sagde: ”Tænk hver dag, mens du vågner, 'i dag er jeg heldig at være vågnet op, jeg er i live, jeg har et dyrebart menneskeliv, jeg vil ikke spilde det. Jeg vil bruge alle mine kræfter på at udvikle mig selv, at udvide mit hjerte til andre, for at opnå oplysning til gavn for andre, jeg vil have en venlig tanke, vil jeg ikke have. eller tænke dårligt om andre, jeg kommer til at gavne andre, så meget jeg kan.'
2. Fantastisk start . Jeg plejede at starte min dag med at hoppe ud af sengen, sent som sædvanligt, og skynde mig for at gøre mig selv og børnene klar, og skynde mig at aflevere dem i skole og komme sent på arbejde. Jeg ville gå ind på arbejde og se sammenklumpet og knap så vågen ud, gnaven og bagved alle andre. Ikke en god start på din dag. Nu har jeg et fornyende morgenritual, jeg har fået så meget gjort før klokken 8, mine børn er tidlige, og det er jeg også, og da alle andre kommer på arbejde, har jeg allerede fået et forspring. Der er ingen bedre måde at starte din dag på end at vågne tidligt, efter min erfaring.
3. Stilhed . Ingen børn, der råber, ingen babyer, der græder, ingen fodbolde, ingen biler, ingen tv-støj. De tidlige morgentimer er så fredelige, så stille. Det er mit yndlingstidspunkt på dagen. Jeg nyder virkelig den tid med fred, den tid for mig selv, hvor jeg kan tænke, når jeg kan læse, når jeg kan trække vejret.
4. Solopgang . Folk, der vågner sent, går glip af en af naturens største bedrifter, som gentages i fuld stereovision hver eneste dag - solens opgang. Jeg elsker, hvordan dagen langsomt bliver lysere, når midnatsblå bliver til lysere blå, når de strålende farver begynder at sive ind i himlen, når naturen er malet i utrolige farver. Jeg kan godt lide at løbe tidligt om morgenen i denne tid, og jeg kigger op på himlen, mens jeg løber og siger til verden: "Sikke en herlig dag!" Virkelig. Det gør jeg virkelig. Corny, jeg ved det.
5. Morgenmad . Stå tidligt op, og du har faktisk tid til morgenmad. Jeg har fået at vide, at det er et af dagens vigtigste måltider. Uden morgenmad kører din krop på dampe, indtil du er så sulten ved frokosttid, at du spiser alt det usunde, du kan finde. Jo mere fedt og sukker , jo bedre . Men spis morgenmad, og du er mæt til senere. Plus, at spise morgenmad, mens du læser min bog og drikker min kaffe i ro om morgenen, er eminent mere behageligt end at tørklæde noget ned på vej til arbejde eller ved dit skrivebord.
6.Motion . Der er selvfølgelig andre tidspunkter at dyrke motion end tidligt om morgenen, men jeg har fundet ud af, at selvom træning lige efter arbejde også er meget behageligt, kan det også blive aflyst på grund af andre ting, der dukker op. Morgentræning bliver stort set aldrig aflyst.
7.Produktivitet . Morgenerne er i hvert fald for mig det mest produktive tidspunkt på dagen. Jeg kan godt lide at skrive noget om morgenen, når der ikke er nogen distraktioner, før jeg tjekker min e-mail eller blogstatistik. Jeg får så meget mere gjort ved at starte på mit arbejde om morgenen. Så, når aftenen ruller rundt, har jeg ikke noget arbejde, jeg skal udføre, og jeg kan bruge det sammen med familien.
8. Måltid . Har du mål? Nå, det burde du. Og der er ikke noget bedre tidspunkt at gennemgå dem og planlægge for dem og udføre dine målopgaver end det første. Du bør have ét mål , som du gerne vil nå i denne uge. Og hver morgen bør du beslutte dig for, hvad en ting du kan gøre i dag for at bevæge dig videre mod det mål. Og så, hvis det er muligt, gør det først om morgenen.
9. Pendler . Ingen kan lide myldretidstrafik, undtagen Big Oil . Pendler tidligt, og trafikken er meget lettere, og du kommer hurtigere på arbejde, og sparer dig dermed mere tid. Eller endnu bedre, pendle på cykel . (Eller endnu bedre, arbejde hjemmefra .)
10. Aftaler . Det er meget nemmere at lave de tidlige aftaler til tiden, hvis du står tidligt op. At dukke op for sent til disse aftaler er et dårligt signal til den person, du møder. At dukke op tidligt vil imponere dem. Derudover får du tid til at forberede dig.
Sådan bliver du en tidlig opstander
* Foretag ikke drastiske ændringer . Start langsomt, ved at vågne blot 15-30 minutter tidligere end normalt. Væn dig til dette i et par dage. Skær derefter yderligere 15 minutter tilbage. Gør dette gradvist, indtil du når dit mål.
* Tillad dig selv at sove tidligere . Du er måske vant til at være sent oppe, måske se tv eller surfe på internettet. Men hvis du fortsætter denne vane, mens du prøver at stå op tidligere, vil man før eller siden give af. Og hvis det er den tidlige opstandelse, der giver, så styrter du og sover sent og skal starte forfra. Jeg foreslår, at du går tidligere i seng, selvom du ikke tror, du vil sove, og læser mens du er i sengen . Hvis du er virkelig træt, falder du måske i søvn meget hurtigere, end du tror.
* Sæt dit vækkeur langt fra din seng . Hvis det er lige ved siden af din seng, vil du slukke for det eller trykke på snooze. Tryk aldrig på snooze. Hvis det er langt fra din seng, skal du op af sengen for at lukke det af. Inden da er du oppe. Nu skal du bare blive oppe.
* Gå ud af soveværelset, så snart du har slukket for alarmen . Tillad ikke dig selv at rationalisere at gå tilbage i seng. Bare tving dig selv til at gå ud af rummet. Min vane er at snuble ind på badeværelset og gå og tisse. Da jeg har gjort det, og skyllet toilettet og vasket hænder og kigget på mit grimme krus i spejlet, er jeg vågen nok til at se dagen i øjnene.
* Må ikke rationalisere . Hvis du tillader din hjerne at tale dig fra at stå tidligt op, vil du aldrig gøre det. Gør ikke det at komme tilbage i sengen til en mulighed.
* Har en god grund . Indstil noget at lave tidligt om morgenen, som er vigtigt. Denne grund vil motivere dig til at rejse dig. Jeg kan godt lide at skrive om morgenen, så det er min grund. Når jeg er færdig med det, kan jeg også godt lide at læse alle dine kommentarer!
* Gør det at vågne tidligt til en belønning . Ja, det kan umiddelbart virke som om du tvinger dig selv til at gøre noget hårdt, men hvis du gør det behageligt, vil du snart se frem til at stå tidligt op. En god belønning er at lave en varm kop kaffe eller te og læse en bog. Andre belønninger kan være en velsmagende godbid til morgenmad (smoothies! mums!) eller at se solopgangen eller meditere. Find noget, der er behageligt for dig, og tillad dig selv at gøre det som en del af din morgenrutine.
* Udnyt al den ekstra tid . Vågn ikke op en time eller to tidligt bare for at læse dine blogs, medmindre det er dit hovedmål. Vågn ikke tidligt op og spild den ekstra tid. Få en kickstart på din dag! Jeg kan godt lide at bruge den tid til at få et forspring på at forberede mine børns frokoster, på at planlægge resten af dagen (når jeg indstiller mine MIT'er ), på at træne eller meditere og på at læse. Inden klokken 6:30 ruller rundt, har jeg gjort mere, end mange mennesker gør hele dagen.
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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.