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Early morning wake-ups workbook Contents 1. Understand the Biology of early starts 2. Environmental factors that affect early wake-ups 3. A continuation of night sleep 4. Self settling 5. Late nights

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How to fill out early morning wake ups

01

Set a consistent wake-up time: Establish a regular time to wake up, even on weekends, to regulate your body's internal clock.

02

Create a bedtime routine: Develop a relaxing routine before bed, such as reading a book or taking a warm bath, to signal to your body that it's time to sleep.

03

Avoid stimulants before bed: Stay away from caffeine, nicotine, and electronics with bright screens, as they can disrupt your sleep patterns.

04

Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and at a comfortable temperature to promote quality sleep.

05

Limit napping: Avoid long naps during the day, especially close to your desired bedtime, as it can interfere with falling asleep early in the evening.

06

Get regular exercise: Engage in physical activity during the day to promote better sleep at night. Just make sure to avoid exercising too close to bedtime.

07

Gradually adjust wake-up time: If you currently wake up late and want to shift to early mornings, gradually adjust your wake-up time by 15 minutes earlier each day until you reach your desired time.

08

Seek help if needed: If you struggle with early morning wake-ups despite implementing these strategies, consult a sleep specialist or medical professional for further guidance.

Who needs early morning wake ups?

01

Individuals with busy schedules and early morning commitments, such as work or school, may benefit from early morning wake-ups to ensure they have enough time to prepare for the day.

02

People who prefer a quiet and peaceful time in the morning to engage in activities like meditation, exercise, or personal reflection.

03

Those who want to establish a consistent routine and improve their productivity by starting their day early.

04

Individuals who struggle with sleep disorders or have difficulty falling asleep at night may find it beneficial to wake up early to avoid feeling groggy throughout the day.

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