Motivation Parlour

Category: Productivity

How to Wake Up at 4 AM
The sleep-wake cycle is controlled by two hormones: melatonin and cortisol. Melatonin is a hormone that naturally occurs in the body when people sleep. Cortisol is a stress hormone that is released when you wake up.
When you are asleep, your body produces higher melatonin levels than when you’re awake. It helps your body to stay asleep and restful for more extended periods.
When you wake up, cortisol levels increase dramatically as your brain prepares for waking up. This increase in cortisol causes your body to wake up more quickly and efficiently than it would otherwise.
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Sleep is divided into two stages: non-rapid eye movement (NREM) sleep, which occurs 90 percent of the time, and rapid eye movement (REM) sleep, which accounts for 10 percent of your total sleep time.
NREM sleep consists mainly of deep, restful sleep, while REM sleep is characterized by vivid dreams that don’t usually connect with what you have been doing during the day.
If you are one of those people who have trouble waking up in the morning, then you may want to consider waking up early. There are many benefits associated with waking up early, but first, let’s talk about how to wake up at 4 am.
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There is nothing more annoying than having trouble getting out of bed. If this happens to you, read on because we have some tips to help you get out of bed on time.
There are several ways to wake up at 4 am, but they all have pros and cons. This article will discuss how to wake up at 4 am.
When to Sleep to Wake Up at 4 AM
You might think this is a silly question, but it makes a lot of sense. When you know when you need to wake up and go to bed, you can make better decisions about what you eat and how much exercise you get.
First of all, when should we sleep to wake up at 4 am? Well, here is a quick guide:
When it gets dark outside
It means that it is time for bed. You will feel tired and sleepy and unable to fall asleep until you go to bed. When this happens, try not to fight it; fall asleep as soon as possible so you can wake up at 4 am without difficulties.
Sleep early
The best way to wake up early is to get a good night’s sleep. Studies show that people who go to bed at a reasonable hour and wake up at the same time everyday experience much better sleep than those who go to bed late or wake up late.
If you want to wake up early, try going to bed at the same time every night and waking up at the same time every morning. It will help ensure that your body is functioning well when it needs it most: during the night.
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There are three main reasons why sleeping less than eight hours can cause trouble with your sleep schedule:
- You’re not getting enough sleep. If you’re getting less than seven hours of sleep per night, it’s time to change. Adjust your sleeping schedule so you get between seven and nine hours of sleep each night.
- You don’t know when to go to bed or get up during the day. Try using an alarm clock or another method that wakes you up at a particular time every day (such as sunrise or sunset).
- You’re not getting enough restful sleep. If you’re getting less than six hours of restful sleep per night, it’s time for a change too.
When to sleep:
If you have difficulty waking up at 4 am, then here are some tips that will help you:
- Wake up at 4 am if you want to be a morning person and have energy throughout the day.
- Go for a walk or take a bath before bedtime. The exercise will make you more alert, which may help with falling asleep quickly..
- Try counting backward until you fall asleep (with no snoring involved). This method will increase alertness and help turn off the mind in preparation for sleep.
- Try not to sleep after 2 am so you can get enough sleep for the next day.
- Avoid drinking alcohol or caffeine before going to bed; it will keep you awake longer than usual and make it harder for you to fall asleep in the first place.
- If possible, try not to go through too much stress before bed because this can also keep you from falling asleep quickly.
- Avoid eating foods high in sugar and caffeine after midnight because these will make it harder for your body to fall asleep at night or stay asleep during the night, which means that it will take longer than average for you to wake up in the morning.
Benefits Of Waking Up Early
These are some of the benefits that you can enjoy if you wake up at 4 am :
- You will be able to have more energy throughout the day because of getting more rest during the night.
- People around you may think this behavior is weird, but it helps you feel better about yourself.
- You will be able to manage your time better and work more efficiently due to the extra energy in your body.
- Your willpower will be stronger, which will help you make better decisions in your life.
- You will accomplish more during the day because you’ll be able to get things done in a shorter time than if you woke up later that morning.
- You’ll be able to save money by not having to spend money on breakfast or breakfast foods for yourself every morning. Instead, if you go out for coffee or something else instead of making breakfast for yourself, you’re saving yourself from having to spend money on food in general!
How to Wake Up At 4 Am Without An Alarm?
Have you ever tried to wake up at 4 am? If you have, then you know how hard it is. You want to get up, but your body doesn’t want to cooperate.
Luckily, a few simple tricks can help you wake up early.
Waking Up Earlier than Usual
First of all, try not to go to bed too late. Studies have shown that people who go to bed after 11 pm have a more challenging time waking up in the morning than those who go to bed before 10 pm.
This is because the second half of our 24-hour cycle is known as REM sleep, when we dream most frequently. When we stay up late and deprive ourselves of REM sleep, it makes us more alert in the morning because our bodies are still trying to dream.
Get Enough Sleep
The first thing you need is enough sleep. If you don’t sleep well, it won’t be easy to wake up early in the morning. The body needs time to recover from all the activities that happen during the day to function better the next day.
When we don’t get enough sleep, our bodies feel tired, making us think that we don’t have enough energy left before going back to bed again.
However, this is not true as long as we have had enough time for sleep to allow our bodies to recover properly from all the activities that happened during the day.
Wake Up Slowly
You can wake up slowly by following a few steps.
- Set a time for yourself to get out of bed.
- Get up 20 minutes before your set time and get some exercise in.
- Start with small things like washing your face or brushing your teeth before going through your morning routine.
- Once you are done with the first step, go back to bed for another 15 minutes before getting up again for another 20 minutes of exercise, followed by another 15 minutes of rest back in bed before getting up again for another 20 minutes of exercise and so on until it is time for you to get out of bed and start your day.
Conclusion
If you want to wake up at 4 am most of the time, you will have to ensure that your sleep schedule is consistent. If you sleep at the same time every night and wake up at the same time every morning, then chances are you will get used to waking up at this hour.
However, if you want to wake up at 4 am but do not want to do so consistently, there are other ways. You can try waking up earlier than usual or later than expected.
The trick is ensuring that your body gets used to waking up at these times without actually going through with it.
The best way to do this is by gradually increasing the time between when you go to bed and when you wake up until your body eventually gets used to it and starts waking up on its own accord each day.
03/08/2022
18 Practical Ways to Lead a Stress-Free Life
If you’re like most people, you get stressed out from time to time. Whether it’s work stress or family stress, we all struggle with the same thing: how to maintain a healthy balance between work and our personal lives.
Stress is not just something that happens to you; it’s something you can control. When you’re stressed out, it’s hard to think clearly. Like most people, the more stressed you are, the harder it is to concentrate.
Stress can make you feel anxious, worried, or frustrated. When stress becomes chronic and affects your health and relationships, it can spiral downward into depression and anxiety.
The good news is that there are many ways to help live a stress-free life and even cure some of its symptoms without relying on medication or therapy.
Hacks to Living Stress-Free
1. Get fit
A healthy lifestyle means being physically active, eating well, and getting enough sleep. All these activities help you lead a stress-free life by reducing the amount of cortisol (a hormone that increases during stressful situations) in your body.
2. Make time for yourself
You’ll feel better if you spend time doing things that make you happy rather than spending all your time working or cleaning up after others around you. It could mean taking a walk or playing with your pets instead of watching TV all day. Minding about yourself is a simple hack to living stress-free.
3. Eat healthy food and drink plenty of water
You want to eat healthy food and drink water every day to stay adequately hydrated throughout the day; this is especially important for people who don’t get much sleep at night and those who work long hours or exercise regularly, such as runners or gym-goers.
4. Get enough sleep
Another way to maintain a stress-free life is getting enough sleep. Sleep helps your body restore itself, which leads to a stress-free life. If you don’t get enough sleep each night, try using an alarm clock that lets you set it so that if you wake up early in the morning (or late at night), it won’t ring until you are up.
5. Avoid overworking and burnout by taking time off to recharge and unplug from work
Delegate if you can and embrace the power of delegating to stay productive and efficient while allowing yourself to grow in a new role or department within your organization or company.
6. Do what is right
If you want to be successful, do what is right instead of what is popular or accessible at the moment because success comes with long-term rewards that will be worth it in the future when everything seems more complicated than it is now.
7. Please don’t compare yourself with others
This involves focusing on how much they have accomplished over their lifetime compared to how far you have come from; where they were at that moment or today compared with where you are at this moment in time today. The key is not just to reach for goals but also for each day to take one step closer to achieving your dreams regardless of what obstacles may show up along the way.
8. Limit screen time
Limit your screen time on TV, computers, tablets, etc., at least two hours before bedtime, and don’t use them to escape the real world during the day (i.e., “Netflix and chill” is not a substitute for exercise).
9. Meditate Daily
Daily meditation for 20 minutes or more will enable you to lead a stress-free life. Meditation is not just about sitting quietly with your eyes closed. It can be anything from being still and observing your breath to doing yoga or tai chi.
10. Limit alcohol consumption
Reduce your drinking to one drink per day for men and two drinks per day for women; drink in moderation so that you don’t abuse alcohol but instead use it as a social lubricant rather than a form of intoxication or escape from reality.
11. Be grateful
Start each day with gratitude for what you have, not what you don’t have! If something good has happened during the day, give thanks before you go to sleep at night. if something terrible has happened during the day, try to remember the good things that came before it so that you can focus on those instead of dwelling on them and what went wrong.
For example, a typical day has morning hours, mid-morning, afternoon, and evenings. If something bad happened in the morning, let it not extend to your mid-morning. The rest of the day can still be good.
12. Believe in yourself
It helps when you’re feeling down or struggling with anxiety or depression because it gives you strength when others would doubt your ability to achieve what they are aiming for too.
13. Eat breakfast every morning
Eating breakfast will help keep your blood sugar level stable throughout the day, which in turn will help you avoid cravings later on in the day that could lead to binging or overeating unhealthy food choices (like junk food or sweets).
14. Set realistic goals
Setting unrealistic goals is a recipe for a stressed life. It’s not helpful to set goals that are too big or too small for what you can accomplish in the time available. Lead a stress-free life by setting realistically attainable goals yet challenging enough to give you a sense of accomplishment when you achieve them.
15. Have fun with your work
Make your work stress-free by inculcating some fun. Don’t take every job or task so seriously that it ceases to be enjoyable, but also don’t let yourself get distracted by unimportant things like surfing the Internet or watching TV while on the job either.
16. Be realistic about your schedule
You need to ensure you have plenty of free time in your plan to relax and focus on other things besides work if necessary (and especially if it is essential).
17. Get outside more often
Get out for walks or bike rides, hikes, or take up gardening or photography. Anything that gets you away from your desk and into nature will do wonders for your mental health.
18. Take a break every hour or so
It might sound counterintuitive, but working non-stop is not suitable for your mental health; regular intervals are essential, so you don’t burn out entirely by the end of the day (or week). If this means taking a caffeinated drink every hour (or two), then that’s what it means.
Ensure it doesn’t become a habit. The best way to live a stress-free life is to avoid it as much as possible, so take frequent breaks throughout the day and give yourself a mental health day once every week or two, even if it’s just an hour or two away from the office.
Don’t overdo these breaks; they’re just meant to give you a chance to relax and recharge before returning to work again.
Conclusion
Stress is an inevitable part of life. Stress can take many forms, including anxiety, depression, anger, or fatigue. Despite the prevalence of stress in your lives, you often do not recognize it as a problem because you cannot see the symptoms.
Stress is a normal part of life. It’s how you cope with the demands of everyday life. However, when stress becomes excessive and chronic, it can have adverse health effects. Stress management is essential to leading a stress-free life and improving mental health.
30/06/2022
7 Practical Things to Do to Increase your Productivity
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Do you feel your productivity has been down lately? Maybe you are looking for some pointers to boost your low-energy levels and do more in your business, career, or calling. If this is you, we have some practical tips that could give you the output you need. Stay put as we take you on a path to increase your productivity.
This blog post lists seven things you can start doing to increase your productivity levels. Please don’t wait until next week to implement them. After reading this piece, it would help you much if you start acting on them. As Tim Ferriss puts it, ‘Focus on being productive instead of busy’ Let’s get moving.
How to Increase Your Productivity
1. Wake Up Early
I know the night owls are going to put a fight here. You are entitled to your lifestyle. But time and again, starting your day early gives you space to get done with your important stuff before the world starts running helter-skelter.
Early mornings are quiet, serene, and solemn giving you the conducive environment to immerse yourself deep in your core work.
If you have been sluggish and dragging yourself lately in almost everything, consider getting done with your most important stuff early in the morning.
Whether it’s the morning run, house chores, reading a book, or attending an online class, you can get done with these things early in the morning. I must mention that sleeping early enough is key to waking up early. Your body needs enough rest to function optimally.
2. Increase your Productivity by Reducing your Social Media Time
We are in a digital era, and social media apps compete for your time and attention for the better part of your waking day. For you to be productive, you must regulate your social media time.
Memes are suitable for light moments but don’t add value to your life. I’m not lost because many online businesses have used social media apps to market their products.
Boutiques, equipment, and merchandise selling ventures and individuals are now getting most of their buyers via social media, which is a good thing.
In fact, e-commerce is the other hype. But if you are on social media for other reasons, you should spend less time there to focus on doing more productive stuff.
3. Take Short Breaks
Work is the best antidote to overthinking. However, there are limits to how long and how much you can do at a time to avoid burnout. We used to have breaks in class timetables for unwinding and basking in the sun at school.
That should be a typical routine with you to promote your work-life balance. Overworking doesn’t improve your productivity but kills it. Conversely, choosing to work between breaks re-energizes you for more cycles of productive output.
4. Have an Accountability Partner
You can be accountable to yourself if you have the discipline to do so. However, if you find this challenging, the best way would be to seek an accountability partner who can account for what you have done and what you intend to do in a given period. Trust me, it works.
You may procrastinate and blame many things that denied you the opportunity to meet your goals but not your accountability partner. They will be there to make sure you achieve your goals or meet your targets.
You could also join an accountability group where you meet weekly or bi-weekly to assess what worked, what didn’t, and what could increase your odds of success.
5. Set SMART Goals
The rule with goals is that they have to be SMART. The problem is not just in having goals but also in setting realistic SMART goals. If you have never been intentional about this, maybe it’s time you started.
What are your weekly, monthly, and year goals? What are you doing daily or monthly to ensure you meet your five-year goal? Nothing falls from the heavens; you have to merit whatever you earn in life. As we advance, start being intentional about goal setting.
“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”Benjamin E. Mays, American civil rights leader
Avoid living life on autopilot, expecting miracles to happen. Think about your personal development, business, career, or humanitarian activities. What is your vision around them, and what SMART goals are you setting to ensure you realize your vision?
If your goal is to be financially independent in the next five years, you need to do something today, whether spending less, earning or saving, and investing more to ensure you achieve it.
Don’t beat yourself down if you don’t meet your goals. You can constantly shift the goal post, but you should always strive to realize them.
6. Have a Routine
Being spontaneous is a good thing and can sometimes make you fall for opportunities you never expected. Think about this: Your friend passes by your house and asks you to accompany them to an event. You had other things to do, but somehow you chose to be good to them.
You attend the event, and it ends up giving you your next job or business deal through so and so. But the truth is, the odds of success are also relatively low. It’s not a guarantee that every act of spontaneity will bring a difference.
Successful people have a routine and stick to it. Like habits, routines become our second nature and make us peak performers, especially if it borders productivity.
A typical routine could be waking up at 5 am, meditating/jogging/exercising, taking a shower, making breakfast, reading for 30 mins, and moving on to your next assignment.
Yes, routines can be boring sometimes, and that’s why I began by mentioning spontaneity. That being said, a routine makes you increase your productivity and sets you up for success.
7. Live your Dream
There is more to life than your daily job, business, eating, sleeping, and drinking. What fuels you up? What drives you to get out of your bed every morning even when you don’t want to?
Don’t tell me money because money is a means to an end. You need to have a dream. As Theodore Roosevelt puts it, ‘ Keep your eyes on the stars and your feet on the ground.’
You need to aim at something more significant than your reality and strive to achieve it. That’s how you increase your productivity.
Wrap Up
I’m not a productivity guru, but I thought it wise to share these productivity tips that I’m implementing myself with you and possibly spur you to increase your productivity. Do you have more productivity tips you want to share? Would you mind leaving a comment below and joining the discourse?
17/09/2021