Easily Wakeup Before 6AM Everyday Using This (permanent)

Summary

In this video, the speaker shares a personal method for waking up early, inspired by Dr. Huberman's insights on sleep and the human circadian rhythm. The key is to expose yourself to sunlight for about 5-10 minutes immediately after waking up and again at sunset. This practice tricks the brain into establishing a new wake-up time based on the past three days. The speaker also suggests using the Sleep Cycle app for better sleep tracking and recommends surrounding oneself with like-minded individuals for support. The video aims to empower viewers to take control of their sleep patterns and improve productivity.

Takeaways

• 🌞 The key to waking up early is to expose yourself to sunlight as soon as you wake up, which helps reset your circadian rhythm.
• 🕵️‍♂️ The speaker struggled with waking up early and sticking to new habits, becoming known as someone who gives up easily.
• 🎧 A podcast by Dr. Huberman, a neurologist, provided insights on sleep and circadian rhythms that helped the speaker change his sleep routine.
• ⏳ Your brain's circadian rhythm has a memory span of about 3 days, focusing on the times you've woken up and looked at the sun recently to determine your wake-up time.
• 🌅 To reinforce your desired wake-up time, look at the sun for about 5-10 minutes each morning after waking up.
• 🌇 In addition to morning exposure, watching the sunset can also help signal to your body that it's time to wind down and prepare for sleep.
• 🛌 Difficulty falling asleep on time can be addressed by adjusting wake-up times based on the past 3 days of sun exposure and sleep patterns.
• 👴 Reflecting on the sleep habits of previous generations, like great-grandfathers, can provide perspective on the natural ability to wake up early without modern struggles.
• 🌞 Sunlight has multiple benefits beyond affecting circadian rhythms, which will be discussed in a future video.
• 📱 The Sleep Cycle app can track sleep patterns and wake you up during a light sleep phase within a 30-minute window for a less jarring alarm experience.
• 🤝 Surrounding yourself with like-minded individuals or joining supportive communities, like a Discord group or Instagram community, can help maintain motivation and consistency in sleep habits.

Q & A

What was the speaker's initial experience with waking up early?

The speaker initially struggled with waking up early, feeling tired, hungry, and sleepy. Despite hearing the benefits of early rising for productivity, they couldn't focus or maintain the habit, often reverting to waking up late within three days.

How did the speaker's perception of waking up early change approximately 6 months ago?

Around 6 months ago, the speaker discovered an episode of The Huberman Lab podcast that provided insights into sleep and circadian rhythms, which helped them understand how to establish a more effective morning routine.

What advice did Dr. Huberman give regarding the relationship between waking up early and sunlight exposure?

Dr. Huberman advised that the earlier one wakes up and looks at the sun, the more they convince their circadian rhythm of their desired wake-up time. He suggested that looking at the sun for about 5 to 10 minutes after waking up helps set the body's internal clock.

How does the speaker describe the circadian rhythm's memory span?

The speaker describes the circadian rhythm as having a memory span of 3 days, meaning that the brain focuses on the wake-up times of the past three days to determine the ideal wake-up time.

What is the significance of looking at the sun again as it sets?

Looking at the sun as it sets is significant because it helps signal to the body that the day is ending, potentially making one feel sleepy. This is a natural way to reinforce the sleep-wake cycle.

What historical perspective does the speaker use to emphasize the importance of sunlight and early rising?

The speaker uses the example of their great-great-grandfather, who likely woke up early after sunrise and didn't struggle with sleep routines, to illustrate that early rising and exposure to sunlight are natural and beneficial habits.

What benefits of sunlight exposure are mentioned in the script, aside from regulating the circadian rhythm?

The script mentions that sunlight has many benefits beyond regulating the circadian rhythm, although it does not detail these benefits, stating that they will be discussed in a different video.

What is the bonus tip provided by the speaker for better sleep tracking?

The speaker recommends downloading the Sleep Cycle app for sleep tracking, which can provide insights into sleep patterns and wake the user up during a 30-minute alarm window, making the waking process more gentle and effective.

How does the speaker suggest finding support for maintaining a new sleep habit?

The speaker suggests surrounding oneself with people who share the same mindset and goal of waking up early. If one cannot find such individuals in their circle, they can join the speaker's free community on Discord or message them on Instagram.

What is the final message the speaker leaves with the audience?

The speaker's final message is a reminder to take control over one's mind and establish healthy habits before it's too late, emphasizing the importance of mental discipline in forming lasting routines.