Get up early & have more energy!

World-class performers like Tim Ferriss, Robin S. Sharma and Matthew Mockridge show how it's done. Getting up early seems to be seen more and more as something positive, also by young people. In this article you will learn why getting up early can give you more energy, creativity and success in life. You will also find numerous tips and tricks that will help you to really get out of bed in the morning. It is very important that you had a good night's sleep. You can read the article “ Sleep Better – More Performance – Live Happier ” on this topic.

OVERCOME MORNING FATIGUE - CREATE A MORNING RITUAL

Discipline is everything, and that's what it looks like when you get up. Especially in winter you may have to use a few additional tricks so that you really leave the warm bed and don't fall asleep again.

An essential point here is to set one or more goals for the next day the night before. This strengthens your willpower for the next day and gets you up early in the morning. After getting up, you should think about a fixed sequence of activities. A few tips and tricks on how to handle getting up early every day are compiled below. Of course, you can change and expand this list as you wish.

TIPS & TRICKS FOR GETTING UP EARLY

• Put your alarm clock in a place far enough away from the bed that you have to get up. Use your cell phone as an alarm clock. Set an alarm that doesn't catapult you into the neighbor's apartment as soon as it goes off, but wakes you up gently. Set your cell phone so that the alarm tone lasts about 10-15 minutes. In these 10-15 minutes you have the opportunity to wake up in bed.
• An alternative is a light alarm clock, which usually also has some alarm sounds that are very harmonious.
• Put a glass of water next to the alarm clock and drink it as soon as you get up. By waking up in bed, you're already no longer foggy and the water will bring your cells to life faster than you think!
• make yourself a cup Guayusa tea . Seriously, skip the coffee or worse, the energy drink! A cup of Guayusa in the morning gets you relaxed and alert for the day.
• Turn on lots of lights when it's still dark outside (e.g. in winter). This is important so that the sleep hormone melatonin is broken down quickly.
  

WHAT IS MELANOPSIN AND MELATONIN?

Melatonin is also known as the sleep hormone. It is formed almost exclusively when you sleep or at night when it is already dark. Melatonin becomes a strong antioxidant effect attributed. Why the hormone is very important for your health. During sleep, for example, toxins are broken down.

On the subject antioxidants there is a separate topic in the magazine as well as for antioxidant effects of guayusa .

Melanopsin is, so to speak, the antagonist of melatonin. Not directly, because melanopsin is not a hormone but a photopigment. This pigment is activated by light and ensures that the sleep hormone melatonin is no longer produced and is broken down.

When you get up in the morning and it's still dark outside, your body is signaled that it's bedtime. The photopigment melanopsin is not activated and thus the release of melatonin, which also slows down your metabolism and lowers body temperature, is not interrupted.

The result is a long-lasting feeling of lethargy in the morning. We therefore recommend a well-lit room and a delicious cup of Guayusa tea, especially in winter. You can find out why guayusa can help break down melatonin below.

YOU CAN FIND OUT MORE ABOUT THE INGREDIENTS AND EFFECTS OF GUAYUSA HERE:

INGREDIENTS AND EFFECTS OF GUAYUSA

DAYLIGHT LAMPS HELP ACTIVATE MELANOPSIN

So-called daylight lamps with a specific light color are suitable for reducing the release of melatonin or for faster degradation.

We humans perceive the light spectrum from approx. 380 nm to 720 nm. White and blue light with a color temperature of 5,300 K to 6,500 K play a particularly important role when it comes to waking up.

If you want to get up early in the morning and wake up faster, it is therefore advisable to use white lights in your apartment in addition to the usual yellowish light colors. LEDs offer a particularly good reproduction of the color temperature.

GUAYUSA TEA FOR A "BRIGHT AWAKE"

Traditionally used by the natives of the Amazon as a stimulant Guayusa tea is a great way to start the morning. The Quechua Indians from the Amazon don't drive away their morning fatigue with a daylight lamp as you can probably guess. For them, getting up early means 3:00 a.m.

In order to be active before sunrise, they use a strong Guayusa infusion. This is drunk together with all family members. Then the day begins.

Latest findings from a Spanish study Antioxidants in Guayusa suggest that parts of the antioxidants help increase the ability of the retina to absorb blue light.

With a cup of Guayusa in the morning, several awakening processes take place in our body. Once the caffeine works to shake up your tired bones and once the sun comes out, the production of melatonin is increasingly inhibited and the breakdown by the antioxidants is stimulated more.

Of course, the same applies if you use a daylight lamp. This way you can speed up the waking up process before sunrise. Your sleep hormone is broken down by the body and when it's time to leave the house, you're already fit for the day.

GET UP EARLY FOR MORE ENERGY DURING THE DAY

But why does getting up early give you more energy for the day?

First of all, getting up early doesn't mean sleeping less. You should give your body 6 to 8 hours of sleep.

The special thing about getting up early is given by the calm in the morning. Getting up early gives you several hours in the morning to reflect on yourself. You can pursue your personal tasks and goals. Unlike usual, you do not get into a reactive mode directly after getting up, but you get into a productive one.

What exactly does that mean and why does it give you more energy?

If you get up at a time when there is only enough time to get ready for work and go, you are beginning the day with actions in response to a condition that is about to occur or that has already occurred. Your thoughts are already floating around in the future and your ego can focus less on the moment.

If you get up in the morning, for example, at 5:00 a.m. or 6:00 a.m., depending on what your later daily routine looks like, then you have time in the morning to do active and productive things that are independent of the later daily routine. This gives you the opportunity to concentrate on yourself. How you use this time is up to you, for example you can work on your own project, meditate or read a book. This time is what gives your body and mind more energy for the day.

If you don't have that hour or two in the morning, or if you just don't feel like getting up that early, you can still schedule time for yourself. 10 to 15 minutes can be enough to get your mind focused for the day. A short meditation, for example with an app, works wonders and definitely brings positive vibes and more energy for the day.

WHY NOT SLEEP LONGER AND GO TO BED LATER?

The key is to use the fresh energy for yourself as soon as you get up. That may sound selfish, but it's not. The time and energy you invest in yourself in the morning will be felt throughout the day. This may not feel like it at first, but after a while you will feel the change.

Reflecting on yourself and doing private things will give you more energy and creativity in life. You can use this additional strength and the creative ideas for yourself. A cycle is created in which you can experience more and more happiness and success.

The other way around (getting up later) increasingly means that you hardly have any energy left in the evening. After all, after 6 to 8 hours of work in the company, there is hardly any strength left to do more than laze on the sofa.

"Thinking about yourself" is then hardly possible, just like doing private tasks. This in turn means that you can only passively kill the time until you go to sleep, for example by watching TV.

ONE LAST TIP

The midday low, which everyone usually knows, is completely normal. You can use it to regain energy quickly, or you can use it to fight it and eventually lose performance for the rest of the day.

Take a power nap.

This should not be longer than 30 minutes. 20-25 minutes is better. During this time, your entire organism shuts down. Your heartbeat and breathing slow down, your brain goes into sleep mode for a short time and can empty its memory. Even before your body starts to produce the sleep hormone melatonin, the 20 minutes are up. You can now go about your tasks much more effectively. You can find an exciting aspect about the midday slump in our blog natural biohacking .

WITH THE RIGHT NUTRITION TO MORE PERFORMANCE AND ENDURANCE:

MORE PERFORMANCE AND MOTIVATION THROUGH BETTER NUTRITION!

HARNESS THE POWER OF GUAYUSA

Guayusa brings you into a new state of wakefulness with a special focus and without physical side effects. Our tea blends contain no aromas, no sugar and are specially blended to keep you awake and energized for the day.