"Zgodaj v posteljo in zgodaj vstajanje naredi človeka zdravega, bogatega in modrega" - slavni Ben Franklin
"Ne zaupajte prednostim zgodnjega vstajanja, kot je povedal zaljubljeni Franklin ..." - Mark Twain
Pred kratkim me je bralec Rob vprašal o moji navadi, da se vsak dan zbujam ob 4.30 zjutraj, in me prosil, naj napišem o zdravstvenih koristih zgodnjega vstajanja, kar se mi je zdelo odlično vprašanje. Na žalost jih ni, kolikor jaz vem.
Vendar pa obstaja kup drugih velikih prednosti.
Zdaj pa naj najprej povem, da če ste nočna ptica in vam to ustreza, mislim, da je to super. Ni razloga za spremembo, še posebej, če ste s tem zadovoljni. Toda zame je bil prehod iz ponočnice v zgodnjega vstajanja (in ja, to je mogoče) božji dar. Pomagalo mi je na toliko načinov, da se nikoli več ne bi vrnil. Tukaj je le nekaj:
1. Pozdravite dan . Všeč mi je, da lahko vstanem in pozdravim čudovit nov dan. Predlagam, da ustvarite jutranji ritual, ki vključuje zahvaljevanje za vaše blagoslove. Navdihuje me dalajlama, ki je rekel: "Vsak dan pomislite, ko se zbudite, 'danes sem srečen, da sem se zbudil, živ sem, imam dragoceno človeško življenje, ne bom ga zapravil. Uporabil bom vso svojo energijo, da se razvijem, da razširim svoje srce drugim, da dosežem razsvetljenje v dobro vseh bitij, imel bom dobre misli do drugih, ne bom če se bom jezil ali slabo mislil o drugih, bom drugim koristil, kolikor bom lahko.«
2. Čudovit začetek . Včasih sem dan začel tako, da sem skočil iz postelje, pozno kot običajno, in hitel pripravljati sebe in otroke, jih hitel odpeljati v šolo in pozno prihajati v službo. V službo sem hodil, videti pomečkan in komaj buden, čemeren in za vsemi drugimi. Ni dober začetek dneva. Zdaj imam obnovitveni jutranji ritual, toliko sem naredila do 8. ure zjutraj, moji otroci so zgodnji in jaz tudi, in ko vsi drugi pridejo v službo, sem že dobro začel. Po mojih izkušnjah ni boljšega načina za začetek dneva kot zgodnje vstajanje.
3. Tišina . Brez vpitja otrok, brez joka dojenčkov, brez nogometnih žog, brez avtomobilov, brez hrupa televizije. Zgodnje jutranje ure so tako mirne, tako tihe. To je moj najljubši čas dneva. Resnično uživam v tistem času miru, v tem času zase, ko lahko razmišljam, ko lahko berem, ko lahko diham.
4. Sončni vzhod . Ljudje, ki se zbujajo pozno, zamudijo enega največjih podvigov narave, ki se v polni stereoviziji ponavlja vsak dan – vzhod sonca. Všeč mi je, kako dan počasi postaja svetlejši, ko polnočna modrina prehaja v svetlejšo modro, ko se sijajne barve začnejo prelivati v nebo, ko se narava obarva v neverjetne barve. V tem času rad tečem zgodaj zjutraj in med tekom pogledam v nebo in rečem svetu: "Kakšen veličasten dan!" res. To res počnem. Corny, vem.
5. Zajtrk . Vstanite zgodaj in dejansko boste imeli čas za zajtrk. Pravijo mi, da je to eden najpomembnejših obrokov dneva. Brez zajtrka vaše telo deluje na hlape, dokler niste v času kosila tako lačni, da pojeste vse nezdrave stvari, ki jih najdete. Bolj ko je mastna in bolj sladkana , tem boljša je . Toda pojejte zajtrk in siti boste do pozneje. Poleg tega je zajtrk med branjem moje knjige in pitjem kave v jutranji tišini neizmerno prijetnejši od tega, da si na poti v službo ali za pisalno mizo nekaj pobrišete.
6.Telovadite . Seveda obstajajo drugi časi za vadbo poleg zgodnjih jutranjih ur, vendar sem ugotovil, da je vadba takoj po službi prav tako zelo prijetna, vendar jo lahko tudi odpoveste zaradi drugih stvari, ki se pojavijo. Jutranja telovadba se praktično nikoli ne odpove.
7.Produktivnost . Jutra so vsaj zame najbolj produktiven čas v dnevu. Rad nekaj pišem zjutraj, ko ni nobenih motenj, preden preverim svojo e-pošto ali statistiko bloga. Veliko več naredim, če začnem z delom zjutraj. Potem pa, ko se zvečeri, nimam dela, ki bi ga moral opraviti, in ga lahko preživim z družino.
8. Ciljni čas . Imaš cilje? No, moral bi. In ni boljšega časa, da jih pregledate in načrtujete zanje ter opravite ciljne naloge kot prva stvar. Ta teden bi morali imeti en cilj , ki bi ga želeli doseči. In vsako jutro bi se morali odločiti, kaj lahko storite danes , da se premaknete še naprej proti temu cilju. In potem, če je mogoče, to storite najprej zjutraj.
9. Vožnja v službo . Nihče ne mara prometnih konic, razen Big Oil . Zgodaj se odpravite na delo in promet je veliko manjši, hitreje pridete v službo in tako prihranite več časa. Ali še bolje, vozite se s kolesom . (Ali še bolje, delo od doma .)
10. Sestanki . Veliko lažje je pravočasno opraviti te zgodnje sestanke, če zgodaj vstanete. Zamujanje na te sestanke je slab znak za osebo, s katero se srečate. Zgodnji prihod nanje bo naredil vtis. Poleg tega imate čas za pripravo.
Kako postati zgodnji vstajalec
* Ne delajte drastičnih sprememb . Začnite počasi, tako da se zbudite le 15-30 minut prej kot običajno. Navadite se na to nekaj dni. Nato zmanjšajte še 15 minut. To počnite postopoma, dokler ne dosežete ciljnega časa.
* Dovolite si spati prej . Morda ste navajeni ostati budni pozno, morda gledati televizijo ali brskati po internetu. Toda če nadaljujete s to navado, medtem ko poskušate vstati prej, boste prej ali slej popustili. In če je zgodnje vstajanje tisto, kar pomaga, potem se boste zrušili in spali pozno in morali boste začeti znova. Predlagam, da greste spat prej, tudi če mislite, da ne boste spali, in berite v postelji . Če ste res utrujeni, lahko preprosto zaspite veliko prej, kot si mislite.
* Postavite budilko daleč od postelje . Če je tik ob vaši postelji, ga boste izklopili ali pritisnili na dremež. Nikoli ne pritisni na dremež. Če je daleč od vaše postelje, morate vstati iz postelje, da ga izklopite. Do takrat si že pokonci. Zdaj moraš le ostati pokonci.
* Pojdite iz spalnice takoj, ko izklopite alarm . Ne dovolite si racionalizirati vračanja v posteljo. Samo prisilite se, da greste iz sobe. Moja navada je, da se spotaknem v kopalnico in se polulam. Ko to storim, splaknem stranišče in si umijem roke ter pogledam svojo grdo skodelico v ogledalu, sem dovolj buden, da se soočim z dnevom.
* Ne racionalizirajte . Če dovolite svojim možganom, da vas odvrnejo od zgodnjega vstajanja, tega ne boste nikoli storili. Naj vam vrnitev v posteljo ne pride v poštev.
* Imejte dober razlog . Zgodaj zjutraj določite nekaj, kar je pomembno. Ta razlog vas bo motiviral, da vstanete. Rada pišem zjutraj, zato je to moj razlog. Poleg tega, ko končam s tem, rad preberem vse vaše komentarje!
* Zgodnje vstajanje naj bo nagrada . Da, morda se sprva zdi, da se silite k nečemu težkemu, a če to naredite za prijetno, se boste kmalu veselili zgodnjega zbujanja. Dobra nagrada je skuhati skodelico tople kave ali čaja in prebrati knjigo. Druge nagrade so lahko okusna poslastica za zajtrk (smutiji! njam!) ali opazovanje sončnega vzhoda ali meditacija. Poiščite nekaj, kar vam je v veselje, in si dovolite, da to počnete kot del jutranje rutine.
* Izkoristite ves ta dodatni čas . Ne vstajajte uro ali dve prej samo zato, da bi brali svoje bloge, razen če je to vaš glavni cilj. Ne zbudite se zgodaj in ne zapravljajte dodatnega časa. Začnite dan hitro! Ta čas rad izkoristim za začetek priprave kosila za svoje otroke, načrtovanja za preostanek dneva (ko določim MIT ), vadbe ali meditacije in branja. Do 6.30 sem naredil več kot marsikdo v celem dnevu.
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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.