The Power of Waking Up Early

Unlock the secrets to transforming your mornings and, consequently, your life. Imagine waking up with natural alertness and a sense of calm, ready to face the day with a clear mind and enhanced energy. Our latest episode of the Fruit Blenders Podcast unpacks the myriad benefits of waking up early, fueled by natural light exposure and harmonious circadian rhythms. We explore how early risers often enjoy better physical health and reduced risks of chronic diseases. Plus, you'll find out how a morning routine that includes a nutritious breakfast and time for personal reflection can set the stage for a more productive and stress-free day.

Join us as we discuss the critical role of cortisol, the body's wake-up hormone, and how morning light is essential for a natural rise-and-shine cycle. We'll guide you through practical steps to shift your sleep schedule to become an early bird. Gain insight into how maximizing your exposure to daylight can boost your mental health, reducing the likelihood of mood disorders like depression and anxiety. This episode promises to equip you with the knowledge needed to enhance your performance and well-being by embracing the age-old wisdom of "early to bed, early to rise.


For more information on waking up early click the link below:

https://news.berkeley.edu/2022/11/29/scientists-discover-secret-to-waking-up-alert-and-refreshed/

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Transcript

Speaker 1: 0:01

Good morning, good afternoon, good evening and good night. Wherever you are and however you are watching or listening. Welcome to Fruit Blenders Podcast. On today's episode, our main topic and subject is the benefits of waking up early. Again, the benefits of waking up early. Let's begin of waking up early. Let's begin when waking up early. Your body is primarily influenced by light exposure, which triggers the release of cortisol, a hormone that releases and helps you feel alert and helps you feel alert. This process is regulated by your circadian rhythm located in the brain, and this is why morning light is crucial for a natural wake-up cycle. Why morning light is crucial for a natural wake-up cycle.

Speaker 1: 1:13

Early morning risers may experience health benefits more health benefits like a reduced risk of chronic diseases and improved metabolic health due to increased daytime activity. To increase daytime activity and the feeling of not wanting to get out of bed upon waking is sometimes called dyspnea. Now I need to give you all the benefits of waking up early. The benefits of waking up early. The benefits of waking up early is actually amazing, and one of the key One of the key benefits is mental health boost. This shows people who wake up earlier are far less likely to develop depression, anxiety or other mood disorders, and researchers even believe one reason could be those who wake up earlier have more access to daylight, which is a natural boost to your mood. This is why most of us are happy in the morning. It may be a monday, but you're happy, you're enjoying life, you're thankful, you're happy, you're enjoying life, you're thankful, you're grateful. Plus, you have more time for yourself in the morning, whether that's exercising, planning your day ahead or relaxing with a cup of smoothie or a cup of tea All which are key to reducing stress.

Speaker 1: 3:13

When you wake up in the morning, make sure you have a healthy breakfast, and breakfast doesn't have to be eaten early. You can eat breakfast at noon. Intermediate fasting that's what I do. I cannot eat in the morning. If you're going to eat in the morning, eat a healthy breakfast. Great choice would be fruits and vegetables or a smoothie or a protein shake Something light, to keep your intestines clean and your immune system working improved and your immune system working improved. When you wake up early, you have more time to eat a healthy breakfast, but if you wake up late, chances are you'll grab something quick and unhealthy. If you're going to do that, it's best for you to skip breakfast altogether. Altogether, I mean. Skip it, wait till noon, wait till lunchtime to grab something healthier and make a better choice. Breakfast is an important meal because it replenishes your body after an overnight fasting to boost your energy levels and alertness and you can start burning calories. If you're going to wake up in the morning, make sure you give yourself a healthy, healthy choice. Pick a healthy choice choice, pick a healthy choice. Also, remember, remember waking up early can help you improve your performance.

Speaker 1: 5:19

Your brain doesn't wake up the second you do. That's why we tend to feel groggy when we first get up, or a little wiggly or drowsy. Studies prove this. Sleep inertia or sleep induced brain fog can last anywhere from two to four hours. Waking up early gives your body time to reach peak wakefulness, naturally without depending on coffee or caffeine, to do your best work at the start of your workday. At the start of your workday, your energy levels, mental clarity and concentration will be better from the very start, meaning when you wake up.

Speaker 1: 6:25

Give yourself some time, some time to get a breather, a fresh breath of air. Inhale and exhale. Inhale, exhale, exhale, exhale. Take your time. Remember quality sleep associates with health benefits, as the saying goes. Early to bed, early to rise. Did you hear that? Early to bed, early to rise? If you wake up earlier, chances are you're ready for bed earlier, setting you up for a good night's rest. And the healthy benefits of good sleep are abundant. People who get enough sleep enjoy improved mental health, sharper brain and sharper brain function, stronger immune systems and reduced risk of chronic health problems.

Speaker 1: 8:05

Let me tell you all something. This is how to shift your sleep schedule to wake up early. Shift your sleep schedule to wake up early. Now that you know the benefits of waking up earlier, you're probably thinking how do I do that? How Earlier bedtimes and waking up earlier may seem foreign to night owls. It is because I was a night owl before I was and it was horrible. I can't sleep without watching anything or reading a book. I just love to stay up late. But I've changed that and it is possible to make the transitions with these five tips. I've used these five tips. Are you ready? Take out a notebook or a pen or use your phone In your notes, write these down.

Speaker 1: 9:05

Make changes gradually. That's number one. Make changes gradually. Abruptly trying a new sleep schedule Can set you up for failure. Instead, ease into an earlier wake up time Over a few days by moving up your bedtime 15 minutes earlier each night. This means If you're sleeping late around 11 pm or 12 am or 1 am in the morning, or 2 the latest, cut back 15 minutes. Cut it back, take it back a notch. Do this until you reach your desired bedtime so you can wake up earlier and still get the recommended 7 to 9 hours of sleep each night. Once you establish your bedtime and wake up time, stick to it to keep your circadian rhythm in check.

Speaker 1: 10:18

Okay, number two get outside daylight. Get outside daylight. Natural light affects circadian rhythms by suppressing melatonin. Bright light exposure in the early morning can help you wake up earlier so you can go to sleep earlier. Taking a morning walk, for example, will help you reinforce your new sleep schedule. Naturally. Get some early sunshine. Get some early light. Get some early sun.

Speaker 1: 11:10

Number three exercise earlier in the day. Again. Exercise earlier in the day. Again. Exercise earlier in the day. Exercise in the morning can help you shift to an earlier sleep schedule, giving you more energy and boosting your mood for the day. However, exercising late in the day it can have the opposite effect and shift your sleep schedule later. It'll affect you if you're basically exercising later in the day, your body's going to be in pain and you don't want to go to sleep. You know you can't go to sleep early. You'll be in pain. So please exercise early as you can. So please exercise early as you can.

Speaker 1: 12:07

Number four time your meals. Again, time your meals Eat, lunch and dinner earlier. A full belly is uncomfortable and can make it more difficult to fall asleep. Also, limit your caffeine intake during the day. Caffeine can negatively affect your ability to fall asleep. Don't drink coffee, energy drinks or sodas. Don't do it. Don't drink coffee, energy drinks or sodas. Don't do it. Don't do it. I know you love your coffee. I know you love your soda, your energy drink, but limit it or don't drink a lot a day. Try to cut loose, try to cut ties with caffeine. It's not good for you. Minimize it. Number five limit devices at night. Again, limit devices at night.

Speaker 1: 13:14

It's best to shut off electronics such as TV, smartphones and other devices about an hour before bed. So please shut them off about an hour before bed. The blue light that electronics emit stimulates the brain and can suppress production of melatonin, making it more difficult to fall asleep. This means the light that's on your device, whether it's blue or red, can affect you and your brain and it suppresses your production of melatonin. So you can't receive more melatonin because you have the TV, the tablet, the phone sucking all that energy out of you. So shut it off before bed Doesn't mean that you can't enjoy electronics. Just shut it off before bedtime. That way you don't lose the energy that you've gained the day. Bedtime that way you don't lose the energy that you've gained the day.

Speaker 1: 14:25

Waking up earlier can help you develop healthier habits and improve your productivity and performance for the day, and may make you think twice about hitting that snooze button. So please take care of yourself, take care of your health, take care of your body. Make sure you are waking up early in the morning. It is good for you, it is refreshing. You'll love it.

Speaker 1: 14:51

With that said, I would love to thank each and every single individual yes, you who is listening to this podcast episode right now, right now, I just want to say thank you. You've been supportive and, if you are new, subscribe to the channel, subscribe to the podcast and follow us on all social media platforms. We will update you day to day, and we have so much merchandise for you all. We have so much products for you all to go ahead and grab yourself something we have so much for you to enjoy. On health and wellness, grab yourself Something To boost your body and your health and your immune system, even your thinking.

Speaker 1: 15:45

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