Wakiny up at 5 am in 2019

Waking up at 5 am is the new trend but does it suit you? Let's dig into the world of sleep starting with science.

Sleep plays an important role in your life. It's necessary for your physical, mental and psychological health.

Reading the title waking up at 5 am may let you think you have to sleep less than your biological needs. Well, that's not the case!

Obviously, to wake up early you need to sleep early. Here comes the question, since I'm going t sleep the same numbers of hours why do I have to wake that early?

Here are some scientific facts about the benefits of sleeping early and waking up early :

1- Melatonin is a hormone that's made by the pineal gland in the brain, it helps control your daily sleep-wake cycles. Typically, melatonin levels start to rise in the mid-to-late evening, after the sun has set. They stay elevated for most of the night while you're in the dark.

2- Improve your memory, There’s a mounting body of research that sleep helps us to process and retain information long-term – it’s essential for learning new information. It protects newly acquired information and prevents us from forgetting what we’ve learned.

3- Weight control. For decades scientists and doctors have explained that insufficient sleep affects the secretion of cortisol (a hormone that regulates appetite) and the body’s ability to regulate blood sugar levels.

This means if you’re sleep deprived, the higher the risk for weight gain or diseases like type 2 diabetes.A recent study(August 2018) found that not getting enough sleep changes genes in a way that is detrimental to metabolism and promotes obesity.

4- Reduces stress level by increasing the cortisol level(stress hormone)

5- More energy, Sleep provides the opportunity for the body to restore what we lost while awake – a huge benefit for energy levels and yet another reason to get to bed at a decent hour. Research shows that restorative functions in the body like muscle growth, tissue repair, and growth hormones are released during sleep. That is why after a good night sleep you wake up more energized and in a good mood.

Let's talk about how this can affects your life positively.

1- Time boost: You will have time to eat a healthy breakfast, we all know that breakfast is an important meal. In addition, you will have more time to get things done.

2- Waking up early can help you be more creative and productive. Our minds are clear and fresh in the morning so better to start with tasks that require brain skills and more concentration.

3- Waking up early can encourage you to exercise. Your energy is still charged as well as your mood. Coming back from work after a long day that might be full of exhausting incidents may make you lose the appetite to do anything but sleep.

4- Makes you work more relaxed and increase your creativity. Not being pressured by time will make focus on your goals.

5- One of my favorite reasons to wake up at 5 am is to have some quite self-time. You get to do your morning routine without being disturbed. Drink your coffee and do your reading in silence.

How to wake up at 5 am?

1- Sleep early. If you don't have the HABIT OF GOING TO BED EARLY and you find it difficult to fall asleep the first night, here is a trick I used it when I first started adapting this habit. Go to bed early even if you won't fall asleep right away and wake up early the next morning so you will be tired and sleepy the next night which will help you to sleep early. this might take 3 to 6 days to adapt.

2- Start with waking an hour earlier than usual for the first week until your brain and body get used to it.

3- Eat a light dinner, this makes you sleep better.

4- Kee your phone in a different room or far from your bed, so you won't pick it up and start scrolling and not sleeping early.

5- Use a clock alarm, not your phone alarm. Try to put it far from your bed, maybe next door of your room, this will make you get up from the bed and turn it off. The fact that you stood up and walked a few steps helps your brain to wake up.

6- Make your bed first thing. This helps your brain and body to wake up.

PS: Remember that you don't have to do it, your life your rules!