Not only for physical health, getting up early also has benefits for mental health. While this may not be easy for you to do, that doesn't mean you can't try it. The following is an explanation of the benefits of getting up early and tips for doing so.
Many ways are usually done to wake up early, for example by setting an alarm on your cellphone with a loud voice. Unfortunately, this method often doesn't work. After the alarm went off, many returned to pull up the covers and sleep. If in the morning you often do this, you are not alone how come, because not a few people who find it difficult to get up early.
The Positives of Waking Up Early
The following are some of the positive things that benefit from getting up early, including:
1. Can exercise in the morning
The air in the morning tends to be very fresh and good for health because it has not been contaminated with a lot of smoke and pollution. By getting up early, you can breathe this air as much as possible. Waking up earlier also allows you to exercise before starting the day.
In addition to the afternoon, the morning is one of the recommended times to exercise. Regular exercise provides benefits such as reducing weight, maintaining healthy bones and muscles, increasing energy, improving blood circulation, slowing aging, maintaining brain health, and improving sleep quality.
2. Happier
In addition to maintaining physical health, getting up early is beneficial for your mental health. According to a study, people who wake up early are happier because they have mood who are good and feel healthier when compared to those who have the habit of staying up late at night. With a note, you wake up early after getting enough and quality sleep, yes.
3. More active during the day
Because mood which tends to be better, getting up early is also associated with a person's activeness in living the day. In addition, people who wake up early are also more observant in anticipating problems that will occur and try to reduce these problems.
4. Achieve more at school or campus
Based on a study, students who wake up early tend to have better grades or achievement than those who like to sleep at night.
There are two underlying reasons. First, getting up early allows students to study before class time and not be late for class or lectures.
Second, to wake up early they tend to go to bed earlier so they are not tempted to stay up late playing games or engage in other activities that could negatively affect academic performance.
Easy Tips to Get Up Early
If you have trouble getting up in the morning, you can do the following tips, including:
1. Turn off lights and electronics
Exposure to bright light from a lamp before bed can reduce and slow the production of melatonin, a hormone that helps us feel sleepy. Likewise with light from cell phones, computers, laptops, and TVs. If you don't want to wake up late, it is recommended that you turn off the light source at least an hour before going to bed.
2. Know the hours of sleep needed
Adults need an average of 7–9 hours of sleep a day, but there are some people who feel enough even though they only sleep 6 hours or even less. So better, find out how much sleep time that feels enough for you.
After that, set what time you should wake up. For example, if you need 8 hours of sleep and have to wake up at 05.00, it is recommended that you have slept since 21.00.
3. Put the alarm in a place that is not easily reachable by hand
When you hear an alarm go off, the first thing you often do is turn it off, especially if you put the alarm under your pillow or on the bedside table. To get around this, place the alarm some distance away, so that it requires you to get up to turn it off.
4. Get up right away
After the alarm is turned off, immediately sit up in bed and move your legs. After that, take 3-4 deep breaths so that you are more ready to get out of bed and do activities.
5. Drink caffeine
Coffee, black tea, or green tea contain caffeine which can increase levels of the hormones serotonin and dopamine, which are hormones that can increase blood pressure mood and energy.
By consuming this drink, you will not only be able to wake up in the morning, but also can be excited and more focused in carrying out daily activities.
6. Meditation
If you have trouble getting up in the morning because you can't fall asleep quickly or have trouble sleeping at night, try meditation. This method can improve the quality of sleep for the better.
If you have insomnia, you can use meditation to help you relax and calm down before going to bed, so hopefully you can fall asleep faster.
7. Exercising
Regular exercise every day, even if only briefly, can make you want to sleep faster and have quality sleep, so that the sleep you need can be fulfilled. That way, you will no longer have trouble getting up early.
8. Avoid staying up late
Too often staying up late is not good for your health. In addition, staying up late can also make it difficult for you to wake up in the morning. This is because when morning comes, you have not had enough sleep. now, in order to get up early, try to avoid staying up late.
For some people, getting up early can be a challenge. However, given the many benefits that can be taken, you can try to get up early from now on, so that your body becomes healthier and more enthusiastic to carry out daily activities.
However, if you still have trouble getting up in the morning, or feel tired when you wake up in the morning, you may have a sleep disorder. If this has seriously interfered with your fitness or even your daily activities, consult your condition with a psychiatrist to get the right treatment.
