Sleep Adjustment: Why the Early Bird Gets the Worm

Sleep Adjustment:  Why the Early Bird Gets the Worm
Posted: 19 Dec 2010 08:13 AM PST

I may not have been an early bird since birth, but after years of training myself to jump-start my day, my body naturally wants to get a move on as soon as it’s light outside. In fact, I’m now almost incapable of sleeping past 8 a.m.

Some people may consider that a tragic flaw, but I enjoy getting up early. I like not being rushed as I prepare for work, and I enjoy the morning hour when I’m alone in the office. For some people, waking up early isn’t the easiest lifestyle to sustain, but for those who can stick it out, it offers a bevy of benefits.
More “Me” Time
While my fiancé is hitting the snooze button repeatedly, I’m taking a leisurely shower, tidying up around the house, and catching up on last night’s Daily Show. When you wake up early, without phone calls, emails, or family members, the time is yours to spend as you please, whether you meditate, exercise, read, or simply watch that television show your spouse hates. Many parents of young children find that the early-morning hours provide their only chance to enjoy a cup of coffee or relax alone before the day begins.

Regular Workouts
People’s motivation to exercise is high first thing in the morning. Many report that they are more likely to stick to a morning workout routine than to an afternoon or evening one, since distractions have a way of derailing later plans to get to the gym. Also, although it hasn’t been proven, some exercise physiologists believe that exercising in the morning on an empty stomach forces the body to burn stored fat, instead of other calories.

A study published in the November 2006 issue of the journal SLEEP found that exercising in the morning led to better sleep at night. The researchers theorized that the morning activity helped to properly align the body’s circadian rhythms. Test subjects who postponed exercise until the evening actually had a more difficult time falling asleep.

An Easier Commute
In some cities, the difference between a breezy, quick commute and total gridlock can be as little as fifteen minutes. Getting up early to beat traffic makes commuting not only more relaxing and peaceful, but also safer. Stressed driving, either because of traffic conditions or because the driver is running late, can lead to aggressive behavior, speeding, and poor decision making, increasing the chance of accidents. For those who rely on public transportation to get to work, getting up early can mean the difference between grabbing a seat on a nearly empty train or bus and cramming in next to strangers, holding on to the strap for dear life.

The Benefit of Breakfast
When you sleep in and hurry out the door, breakfast is often one of the first parts of the morning routine to go, and many people who sleep in very late end up skipping breakfast altogether and waiting until lunchtime to eat. Yet countless studies have demonstrated the positive effects of eating a healthy breakfast: people who do so tend to feel fuller, make better food choices throughout the day, and be a healthier weight than non–breakfast eaters. Waking up early gives us the benefit of time and energy to put together a healthy breakfast, instead of grabbing fast food or forgoing the meal entirely.

Family Matters
When you have time in the morning to tidy up the house, start prepping for dinner, or do errands, you can use the extra evening hours to relax and have fun with your partner, your kids, or your friends. Most people would probably rather spend their evenings enjoying a movie or eating a leisurely family dinner than doing housework. Getting your chores done at the beginning of the day makes those activities more possible.

High Productivity
In 2007, Yahoo! Finance surveyed twenty CEOs and high-powered executives at companies like Pepsi, Motorola, Avaya, and Xerox. One thing that all of them had in common was that they were all awake before 6 a.m. They used that time to get ahead on email, exercise, read the paper, or take care of family chores. All of the survey respondents said that getting up early was absolutely essential to their productivity.

A Brainpower Boost
There’s also some evidence that our brains are at their peak performance in the morning hours. In a study conducted at the University of North Texas, college students who reported getting up early had higher GPAs than students who slept in regularly.

Less Stress
When you get up early, you set a relaxed and comfortable pace for the whole day. Between getting yourself ready for work, getting your kids ready for school, commuting to work, and doing all the other things that have to happen before 9 a.m., things can get pretty stressful. Reducing stress has a big effect on health, since stress can result in headaches, stomach aches, hair loss, high blood pressure, and anxiety and can exacerbate other chronic ailments. The Occupational Safety and Health Administration (OSHA) estimates that stress-related conditions cost American businesses about $300 million every year. When you build extra time into your morning routine, you don’t feel like you’re rushing everywhere.
The biggest benefit of being a morning person is that the world operates on your schedule. Night owls may love sleeping till noon, but it’s a fact that most of life happens during the daytime, and if you’re not awake and ready, opportunity can pass you by. Waking up early isn’t the easiest thing to do, and even those of us who enjoy being early birds occasionally have days when we’re tempted to hit the snooze button (again). But it’s nice to know that once we’re out of bed, the world is ours for a few brief, shining moments … at least, until everyone else wakes up.

Written on 12/19/2010 by DivineCaroline.  DivineCaroline a place where people come together to learn from experts in the fields of health, spending, and parenting.  Come discover, read, learn, laugh, and connect at DivineCaroline.com.

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Dumb Little Man: Sir, Please Put the Phone Down. 5 Tips to Free You From The Shackles of your Phone

Dumb Little Man: Sir, Please Put the Phone Down. 5 Tips to Free You From The Shackles of your Phone

Sir, Please Put the Phone Down. 5 Tips to Free You From The Shackles of your Phone
Posted: 12 Dec 2010 08:40 AM PST

Are you similar to many other people and a little too attached to your cellphone? Does it seem only appropriate that when your cellphone rings you should answer it the vast majority of the time regardless of who you are with or what you are doing? Are there Twitter or Facebook alerts popping up every three seconds? Is there really anything wrong with multitasking and taking the occasional call during dinner, or checking e-mail while you are in a meeting?

Believe it or not, your cellphone is possibly causing you more harm than good. The majority of us probably need to take a look and change how we manage our cellphone use. Honestly, how many people can you see right now? How many are nursing their iPhone like it’s a newborn?

Don’t get me wrong, I am just as attached to my cellphone as anyone. My Droid literally changed my life; e-mail and texts are an essential part of my day and I honestly don’t remember how I existed without instant access to the internet.

But, have you noticed how cellphones have a tendency to just take over and constantly demand a significant part of your attention? You can go through life on autopilot jumping from one e-mail to the next, responding to voice mail messages, and not really ever paying enough attention to the experiences happening right in front of you. It is not that you are totally oblivious to what is going on, but let’s face it, if you are continually being disrupted by your cellphone, you are just not nearly as engaged as you could be.

Cellphones are literally masters of distraction and they can take your attention away from just about anything instantly and consistently.

The Negatives to Being “On Demand”
The ability to instantly connect with anyone has its advantages, but it also has its costs if not managed properly. Don’t underestimate the damage caused by allowing your cellphone to constantly require you to multitask.

Research has proven that workers distracted by email and phone calls suffer from many issues, even including a fall in IQ during the period of distraction. “Those who are constantly breaking away from tasks to react to email or text messages suffer similar effects on the mind equivalent to losing a night’s sleep.” The same study also found multitasking has a negative physical effect, prompting the release of stress hormones and adrenaline.

And, the usual justification that multitasking allows you to accomplish more also doesn’t really stand up to scrutiny. Another study confirmed that people who multitask actually end up being less efficient.

Stop Being Used By Your Cellphone
Stop allowing your cellphone to hold your attention and mind hostage. It is time to reclaim your attention span.

Now, this doesn’t mean that every once in a while you can’t make an exception and take a call or check an e-mail while you are doing something else. The problem is when switching back and forth from one task to cell phone management is your standard operating procedure. And, if we notice this is one of our bad habits, we need to start work on changing it.

5 Tips to Help Free You From Being Held Hostage By Your Cellphone:
Turn off the ringer from time to time.
As scary as that may sound, there are just sometimes you shouldn’t be interrupted. Reserve blocks of times to devote your complete attention to things you need to get done, your kids, your spouse, your driving! Turn your ringer off during holidays and other family or alone time so you can really engage and enjoy those experiences.

Turn off your notification light.
Make a leap of faith and realize everything will not explode just because you don’t instantly know when an e-mail or text message comes in. Yes, this may take some getting used to, but, it really is liberating and allows you to decide the best time to read e-mails and texts instead of always checking your phone every time you notice the notification light flashing.

Use your cell phone; don’t let it use you.
It’s great that you can do just about everything on your cellphone, but when you pick it up to use it, decide what you are going to do, use it, and get out. If you are going to return e-mails, then don’t end up surfing around the internet. Have a plan every time you pick up your cell phone and stick to it.

Screen your calls and e-mails.
Prioritize paying attention to who you are with or what you are currently doing. Take a look at who is trying to contact you and decide if you really need to respond right away. No one really knows whether or not you are available so you can decide to not answer your cell phone unless it really is necessary.

Reserve blocks of time to check your messages and respond.
Take periods of time to check and return all your messages. Perhaps you have a block of time you take every morning, afternoon, and evening. This way your messages don’t accumulate and you can be fairly confident you are not going to miss anything really time sensitive because you are checking your messages regularly. If you are a heavy user, you may need to have more check-ins throughout the day. Figure out what works best for you, but the key is to not consistently and continually check messages throughout the day.
Manage Your Cellphone and Everything Will Improve
If you are interested in really getting the most out of all your experiences, increasing your productivity and being less stressed and overwhelmed, start paying attention to how you are using your cellphone. You will be amazed at the positive impact that managing your cellphone in the right way will have on everything you do.

Written on 3/17/2009 by Sibyl Chavis. Sibyl writes about the importance of seeing life from a different perspective and discovering alternaviews. She is an avid reader and blogger and has spent her career as an executive in the legal and human resources fields. As a human resources professional, she has many years of experience counseling, coaching and helping other people realize their potential. Visit her blog at www.alternaview.com.

Will You Regret This When You’re 80?

Will You Regret This When You’re 80?
Posted: 21 Nov 2010 09:07 AM PST

There are so many things I want to do in the short time I’m here. Some of these things scare me, some will challenge me and others are just plain fun.

Unfortunately, life is very short and the older I get the quicker time seems to pass. I’m quickly realizing that I probably won’t fit everything in. So how do I choose? How do I pick which things to go for wholeheartedly and what things to leave to someone else?

It comes down to a simple question: “When I’m 80, will I regret __________________?”

The blank could be not doing something or choosing to do one thing over another. It’s a simple question and it comes in really handy.

Next time you find yourself struggling over whether or not you’re going to do something ask yourself that very question: “Will I regret this decision when I’m 80?” If the answer is no then go ahead with your decision. If it’s yes think about how you can make it happen or stick it out until you’re done.

Life’s too precious to have you get all the way to the end and say “damn I should have done that when I had the chance” or “I really should have let that go” or “I can’t believe I didn’t take the opportunity when it was presented to me”.

Live your life to your best capability. Here are a few areas that you could try to challenge yourself in. Some of these you may have thought of yourself, some of these will be new but what I hope is that it gives you a push to do more and be more with the life you have left.
Work
thought
Food

Exploration
Risk
Doing something crazy
polar bear club
Being nice
Quitting something
There are a lot of areas of our lives that unless we really take time to think about them we keep with the status quo. Living life on auto-pilot can be boring and may lead to a life with relatively few rich experiences. I have made it my mission to live deliberately and with purpose so I can look back with, hopefully, no regrets. So far so good …

Written on 11/21/2010 by Sherri Kruger.  Sherri writes at Zen Family Habits, a blog celebrating all things family. Sherri also writes on personal development at Serene Journey, a blog dedicated to sharing simple tips to enjoy life

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