How to learn to get up at 5 am

How to develop the habit to get up very early? This question was asked by one of the users of the popular site. That's what said Dan Luka — coach on personal growth and productivity.

Rise at five in the morning literally changed my life. All that I have, I owe to this habit. Of course, it's not solely in her, but it is the basis. 2 Oct 2009 I get up at five in the morning (on the weekend — seven).

The question is not only habit — as always, the devil is in the details.

Two important factors: how and why. If you do not answer these questions, the result will be at best average.

According to scientists from the sleep Foundation, adults need seven to nine hours of sleep. Thus, you need to count from the time the desired rise seven to nine hours and to the moment when it's time to go to bed. I am 36 years old, I sleep seven hours per night — and 80% of the weekdays I go to bed at 22:30 PM and get up at 5:30.

Now about strategy.


As in any other endeavor, "there is a will, but the possibility is there". If the desire is not strong enough or not clearly articulated, the result may be disappointing.

So, why is it important to Wake up early in the morning? Only two possible answers:

1. You need it;

2. That's what you want.

When talking about the first option, it's simple: no choice, no problem.

Examples: work in the first shift, a young child who requires much attention; the long road to work, where you have to get up very early, — you can continue indefinitely.

Someone quickly turn on the autopilot, for others it is an ordeal. And such can hardly be called a balanced life.

If you apply to the second option, you need motivation. Cold dark morning to get out of a warm bed — and for what?

When a person voluntarily gets up at five in the morning and I am doing fine, most of the time he either burns his work, or uses the morning hours as personal time to recharge your batteries, clear your head before a long day reviewing the objectives and to understand yourself until other people are still asleep.

That is why many great people very early. They love to be in good shape (both in life and in work) and try to define the agenda, and not to go on about, reacting to others ' actions and circumstances.

Remember the time of the rise of some well-known and productive people:

  • Robert iger (Disney CEO) — 4:30

  • Tim cook (Apple CEO) — 4:30

  • Howard Schultz (CEO of Starbucks) — 5:00

  • Andrea Jung (CEO of AVON) — 4:00

  • Richard Branson (CEO Virgin) — 5:45

Ask yourself the question: what motivates you?

If the intense desire to have time to do anything in the morning, no waking up early you will not succeed.

And the need to comply with another condition: in the course of the day you have no time for this.

You may stay the night for important things (new business, an interesting book or something else), but it turns out that you are already productive because it put the case the lowest priority and deferred it to a later time.

It is much better to devote such cases the morning when you are still awake and full of energy. In addition, at this time, nothing will ever overlap — at six in the morning no one will call you for a meeting, and even SMS do not write. Thus, resources will be spent on the most important things.


Suppose you've found your "why". Now we need to develop the best implementation strategy that aligns with your needs.

The easiest way — each following week to get up five minutes earlier. One could argue that it takes a very long time.

Count: 5 minutes per week x 26 weeks (six months) = 130 minutes (over two hours!).

So, if you Wake up at nine in the morning, just six months can increase it to seven in the morning (or, respectively, from seven to five).

The trick in order to get up early in the morning, you'll have to just go to bed early. That is more important.

A couple of days more you can go to bed at midnight and Wake up at five in the morning, but then you'll turn into a zombie. Remember that any adult needs seven to nine hours of good sleep.

10 Golden rules for good sleep

1. Try to keep a large part of the dream I had on the interval from 22 to 5 hours of quality sleep at this time above.

2. Make sure you sleep seven to eight hours a day.

3. Go to sleep and Wake up every day at the same time.

4. To balance the levels of melatonin, which regulates the cycles of wakefulness and sleep, you need at least a half hour of sunlight a day.

5. Make sure that the dream corresponds to a 90-100-minute circadian cycles. For example, if pressed for time, better to sleep six hours than six and a half hours. And even better — seven and a half.

6. Avoid superficial sleep and awakenings during the night. You need to not eat four hours before bedtime and don't exercise three hours.

7. Prepare the bedroom: 18-20°C, a good mattress, no lighting and loose pajamas.

8. Develop a nighttime ritual of bedtime, which will help to gradually "slow down" the rhythm of life (relaxing music, warm tea, brushing teeth etc.)

9. Try to at least within one hour before going to bed to forget about all worries, grievances and disappointments. Make the case or make him your plans for tomorrow.

10. Let's sleep in your life will be a high priority!

10 Golden rules for lifting at five in the morning

1. Find a reason to Wake up.

2. Imagine yourself waking up with a smile after a sweet sleep.

3. Step out of bed immediately after the alarm.

4. Firmly decide that first morning — for you and your most important Affairs.

5. Find a partner to raise — call each other every morning.

6. Wake up each week by five minutes until you reach the desired time.

7. Develop a pleasant morning ritual that after the alarm was easier to convince myself to get up.

8. Sleep at least seven hours and go to bed not later than 22:30.

9. If you miss a day, forgive yourself and continue as if nothing had happened.

10. Join the circle of extraordinary people who live life to the fullest and get up at five in the morning!


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This is only part of the ideas and strategies that I have developed over the past five years for more than 300 of their customers.published




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