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How do I wake up early in the morning?


I have already addressed the issue before the elevation of the benefits of early in the morning (see 10 Reasons to get up early in the morning ), highlighting the benefits in terms of productivity, mood and health. But how

may be able to set your alarm at 5 am, get up every day at dawn, and resist the temptation to dive back under the covers?

Indeed, it is rather difficult to get used to waking up early in the morning if you take the wrong approach. On the contrary, following a successful strategy the task becomes somewhat easier.

The most common mistake is to think about that if your goal is to first get up in the morning, then you'd better go to bed early. So it is sufficient that you calculate how long you sleep each night on average, and then just move back a few hours of your sleep habits. If you usually sleep from midnight to 8, allora basterebbe andare a letto alle 10 di sera per svegliarti con semplicità alle 6 del mattino. Sebbene questo ragionamento sembri impeccabile, normalmente è destinato al fallimento. Vediamo perché.

Ci sono due principali scuole di pensiero riguardo al sonno e ai suoi ritmi.

Una prima corrente ritiene che dovresti andare a letto e svegliarti agli stessi orari ogni giorno. Dovresti dunque cercare di dormire lo stesso numero di ore per ciascuna notte, seguendo uno schema orario predefinito. Dunque dormire ogni notte dalle 11 di sera alle 7 del mattino, per esempio. Tale impostazione sembra adeguarsi all’esigenza di determinazione e di prevedibilità che molte persone ricercano nella propria quotidianità e mira ad assicurare however, a reasonable number of hours of sleep to ensure sufficient rest.

A second school of thought, on the contrary, far from proposing the adoption of a strict time schedule, says you should simply listen and respond to the needs that your body manifests. So they went to bed only when you're tired and wake up naturally without using any clock in the morning. This approach relies therefore to our bodies, which should be well-aware of how much sleep we need and we would only be responsible for meeting its demands.

I have personally tried and tested both methods that I have just explained, but in neither case, however, has produced results satisfactory. Both have, in my opinion, weaknesses.

Regarding the first approach, in fact, it is clear that if you intended to go to bed and wake up at the same times every day, then there will certainly be times when you go to bed without being really tired and sleepy. With the result that you could find yourself spending some time to turn over in bed before falling asleep. Another drawback is the fact that this school of thought believes that you need to sleep the same number of hours each night, which is an incorrect starting point. Your needs in terms of sleep are variable from day to day.

If, however, to adopt the strategy the number of hours of sleep in a natural way that your body requires, you end up sleeping very presence was probably more than you actually need. Many people who follow this approach more than 8 hours sleep per night. That is certainly not a bad thing, but often ends up sleeping too long to be almost counterproductive, leading us to a state of laziness and inactivity. In addition, most of us, whether we like it or not, organize your days based on specific times and justify late for an appointment on the grounds that we needed to listen to our bodies and stay as long as it might sound, in fact, little Respect for our party.

The best solution, as I am concerned, was to combine the two metodogie illustrated so far. It 's a very simple strategy, which many people who get up early certainly take without even thinking about it already, but for me it was a pleasant surprise. In essence, the approach is to go to sleep when I'm tired and sleepy (and only when I'm really tired and sleepy) and get up in the morning with the alarm at a fixed time. So I always get up at the same time every day (5 am), but I go to sleep at different times every night.

I go to bed only when sleepy, so do not stay on my feet or they can not read more than one or two pages of a book without collapsing from sleep. Almost every night they spend more than two or three minutes after I put in the bed when I fall asleep. Most times I go to sleep between 10 and 11 at night, sometimes at 9:30 and at other times, if not sleepy, I do not go to bed before midnight.

the morning when the alarm sounds, the turn out, do some stretching for a few seconds and I just get up. Without thinking about. I realized that more delay to rise, it becomes more tempting to stay under the covers. So I do not concede any chance to think about it and get up immediately.

adopting this strategy for a few days, I immediately saw how my rhythms of sleep and wakefulness have acquired their natural cadence. If for some nights are not really tired and sleepy and go to sleep late, most likely in the evening after my body in advance manifest their tired and go to sleep before. My body has somehow learned to recognize that I get always the same time and then when he needs to show his fatigue, it makes me sleepy fall early in the evening.

The result is that, on average, 6 ½ hours sleep a night and when I wake up in the morning I feel rested and very pleased with the quality and intensity of my sleep.

So if you want to try to get up early in the morning (or at least exercise more control over your sleep habits), try this strategy: Go to bed only when you are too tired to keep you up and get up every morning at a fixed time.

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10 reasons to get up in the morning. Serenity


I get up every morning at 5 , and more than a friend (obviously, I think) asked me to Why do it, because I might be lounging on the bed for much longer.

today I hardly give up this habit, that's why.

A greeting the new day.

L’atmosfera magica delle primissime ore del mattino è la condizione ideale per accogliere l’inizio di una nuova giornata.

Per me si tratta di un rituale estremamente intimo e personale, mi dà la sensazione di riuscire a riconoscere un senso di sacralità nel giorno che mi aspetta , mi consente di rinnovare quotidianamente il mio impegno nei confronti della vita.

Io utilizzo queste parole, suggerite dal Dalai Lama: “Oggi sono fortunato perchè mi sono svegliato, perchè sono vivo, perchè ho tra le mani una vita preziosa, non la sprecherò. Utilizzerò tutte le mie energie per migliorarmi come persona, per espandere il mio next to the heart, to enlighten the benefit of all beings, I will act so kind to others, I do not get angry and I will not have evil thoughts towards others, I will try with all my might to do good to others. "

A great start to the day.

In the past I used to get up late, get ready to ride, just in time to get to work, still rather dazed and nervous, irritable towards others. Certainly not the best way to start the day. Now

habits have changed, getting up early allows me to manage it all more calmly, quietly getting ready, finding myself at 8 am with many tasks already carried out; I discovered that there is no need to rush, no worries and no nervousness , the day begins with a smile, in the name of peace. Starting to get up early was a pivotal moment for my good mood all day.

secluded.

No yelling, no honking cars, televisions and radio silent phones do not ring. The early morning hours are so peaceful, quiet and serene inevitably convey a deep sense of peace and harmony . It 's the part My favorite of the day because I can experience the best of moments of silence, time devoted to myself in which to think, read, meditate.

Dawn.

Whoever loses gets up late, in my opinion, one of the great wonders of nature, the sunrise. It 'a show that is repeated every day, I know, and many will have got used to it. Not me, those wonderful colors and atmosphere that seems suspended in time and space they still manage to amaze me, make me dream . And to convey happiness, an immense zest for life.

Breakfast.

It 's the most important meal of the day, you will have heard countless times. Getting up early, I have all the time to prepare and enjoy a great breakfast calmly. If you skip this meal, you'll be so hungry at lunchtime to eat without hesitation all the fat and greasy junk food you will find handy . So give yourself a healthy and nutritious breakfast in the morning and get the energy you need for most of the day.

Personally, then, I feel much more pleasant taste with my coffee in the quiet calm of the morning rather than eating something on the fly while I travel to work.

Sport.

course you can find the best time to train throughout the day, and for many sports after work is the best way to release stress. Similarly, I found that train in the morning is one of the most attractive and healthy who has tried , for the simple fact that I can start the day with the right mental well-being. The sport makes me feel good, always, but do so in the morning can make me feel even better.

Another small advantage: the training scheduled for the afternoon or the evening may be deleted by some other engagement occurred while the sport in the morning is, theoretically, always possible.

Productivity.

the morning, as I'm concerned, is the phase of the most productive days ever. Combine the energy el'atmfosfera to carry out most of the activities that normally during the day I could accomplish only with great difficulty because of weariness or continuous distractions.

I can read, write, take care of the housework even before others have started the day. So, when they arrive afternoon and evening, I always long to spend with my friends and my family.

Punctuality.

Get used to getting up early in the morning becomes much easier to arrive on time for appointments . Many people will appreciate it, you first.

Less traffic.

If you can get up early and get in the way to go to work early, you'll be pleasantly surprised to find the roads very much clearer. That means less stress.

Programming.

La mattina presto è il momento ideale per fare il punto della situazione. Sui tuoi progetti, la tua famiglia, il futuro. Il mattino ti consente di dedicarvi la tranquillità ed il tempo necessari . Approfittane.

Come riuscire ad alzarsi presto

Non cambiare abitudini in modo drastico. Agisci gradualmente, alzandoti appena 15-30 minuti prima del solito. Fallo per alcuni giorni. Poi anticipa la sveglia di altri 15 minuti. Prosegui in questo modo fino a raggiungere l’orario che ti sei prefisso.

Prova ad andare a dormire un pò prima. E’ ovvio, la coperta puoi pull on one side only. If you get used to getting up early, you will need to learn to go to bed earlier than before. Try it, maybe bring a good book to read if you're really tired, will sleep alone, then this too will become a habit.

Place the alarm clock away from bed . If it is near the bed, out with a simple gesture and go back to sleep. Do not do it ... If you place the alarm out of bed but you need to get up to turn it off. But by then you'll be standing. Most will be done, just stay there ..

Exit the bedroom as soon as you switch off the alarm. Do not dwell on the possibility di tornartene a letto. Esci dalla stanza. Sciacquati bene la faccia e presto sarai sveglio abbastanza per affrontare al meglio la giornata.

Sfrutta il tempo a disposizione . Non alzarti presto al mattino solo per metterti a guardare la TV o navigare su internet, a meno che questo non rientri esattamente nei tuoi obiettivi. Inizia la giornata di slancio. Approfittane per preparare una bella colazione alla tua famiglia, per fare allenamento, per leggere o meditare. Fanne il tuo tempo.

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Quante volte ci è capitato di trovarci travolti by the cyclone? the family, at work, as a couple, friends ... on a collision course with the anger, frustration, bitterness ... losing my mind ... presence? may have happened to lose not only the calm of the moment, but also having a quiet time, which after all is the evil of the century: the stress. Losing = calm presence is not unnatural, but stay long in this state is DANGEROUS! This CAN 'DO NOT ... just move to the center ... there exists no moving chaos, a serene 360 \u200b\u200b° view of what those around us and not us. am the observer who lives in the world, but are not identified with it. You're the only center of your storm, there can not be two, then the other does not exist. The Mist is your awareness. be in your heart, gives you the opportunity to tap into the inexhaustible source of energy and unique ... TU. Someone said "Who is the cause of his ill cry himself" that is to say, I are responsible for what 'happens to me and this may sound wrong to many, but there is also the other side of the coin, I HAVE ALL THE POSSIBILITY ', it just depends ME. Obviously I do not speak of children, unfortunately they are vulnerable and are always overwhelmed within the outer cyclone, from the family. But adults, if and I say IF, they are grown adults have the opportunity to get to the center and look at everything in a different light. I am what I am ... as they are ... everything else is life, which often just look through the eyes of a child, to transform ... without trial, or compared.
Life is not a competition , we are all on the same team, we are all starting from the belly and we all meet in the land ... then you can compete with themselves, but that's another story ...

Accept not Bearing
Compassion not Pietà
Patience not Indifference
Clarity not Confusion
Simplicity not Arrogance

TECHNIQUE:
try to stay present, immersed in feeling your feelings, do not say so at least once a day to start, then maybe over time can be your MEDICINE. PS for the "diehards" the immediate reaction, those that start just before the whistle, all may be incomprehensible, and then send me aff ... and change page (^_^)

Thanks

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vision-travel in the body.

The brain reads the images sent to him from the eyes putting together a series of images of the same object "shot" one after the other from the retina, allowing us to see the object and also of 'antic iparci' as we shall see in just after (to explain this mechanism is David Melcher, a neuroscientist at the Interdisciplinary Centre for Mind / Brain (CIMEC), University of Trento in Rovereto).

Our eyes and make continuous small movements, then stop for a moment to fix a point from the retina and take a picture. While we look at an object, then the retina to the brain sends a series of snapshots of the object all different in detail, because each photo, the eyes move and the picture changes. The brain must therefore be equipped with a processing mechanism to decode the infinite number of 'still images' receiving and the pressure entano objects viewed from different angles at different times and thus give us the visual perception.

Melcher understood how this complex system 'hardware' of cataloging and processing of retinal images: subjecting volunteers to visual stimuli, the researcher noted that the brain keeps track of all the snapshots, continuously updating the resulting image we perceive as a word document on your PC can be continuously subjected to minor changes and overwrite the updated file on the previous file saved automatically and continuously. The hardware works without any loss of brain 'byte' of visual information, so that we perceive an image is continuously updated and we are in an able to make small predictions of what we see in the moments immediately following.

The brain puts one on the retinal snapshot and allows us to perceive the image due to its ability to predict the new visual details that send the eyes before moving again. The brain needs time to process the new data coming from the eyes at least a tenth of a second, then without this ability to make 'predictions', the vision of 'real time' would not be possible.

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phrases to say more often ...


Throughout each day, each of us pronounce on average 16,000 words. Simple statements of fact, intense interviews, lively discussions and exchanges of alternate beats in the course of our existence, inevitably helping to define and determine it.

But how many of these words in full awareness? How many words we use to make your day better for those we encounter on our journey?

I think that language is a wonderful tool and great that we avail ourselves of the chance to grow and develop as individuals aware, able to make our contribution to improving the world around us.

through the words we have to express our individual personality, connect to our humanity than the next, support and cheer those who are close, make them feel our closeness and our compassionate human solidarity.

Through language we can fulfill our potential as individuals made.

To do this you need to "hear" the words that come out of our mouths, be aware of it and send it to the next with the participation, involvement and human sincerity.

The impact that your words can have on others is amazing, you have the opportunity every day, in every meeting, to address positively the course of the day for each person you meet.

able to smile, be polite and speak more often of simple sentences can have a surprising effect on the mood of those who are close to you. You can make them smile, to make them happy.

Do not miss these opportunities and try to start with simple sentences that follow, soon realize that being able to say them more often represents a tremendous opportunity for personal growth.

"Hello"
give a smile to people you meet during the day and pay them a warm "hello" is di beneficio innanzitutto per te stesso. Non c’è gioia più grande che donare un sorriso, far capire agli altri che tieni a loro, che vuoi il loro bene e che sei pronto ad ascoltarli e ad aiutarli. Non attendere che siano gli altri a salutarti e a rivolgerti la parola. Inizia tu a mostrare considerazione e affetto per il prossimo, cerca di essere tu l’esempio da imitare.

“Grazie”
Essere riconoscenti verso il prossimo è meraviglioso. La gratitudine è uno strumento straordinario con cui puoi mostrare agli altri che apprezzi davvero ciò che stanno facendo per te. Per molti è difficile riuscire a dire “grazie” troppo spesso. Tu prova ad utilizzare questa semplice parola ogni volta che qualcuno fa qualcosa per te, anche se ciò è parte del suo lavoro. Ringrazia il cameriere che ti serve la portata, la cassiera che ti rende il resto, lo sconosciuto che ti tiene aperta la porta. Ringrazialo, esprimi la tua riconoscenza, mostra la tua gratitudine: entrambi vi sentirete bene.

“Per favore”
Cerca di non dare per scontato che gli altri facciano qualcosa per te. Accompagnare una richiesta con una frase gentile renderà più felice colui al quale ti stai rivolgendo, oltre che te stesso. Aggiungi un sentito e partecipe “per favore” quando ordini un caffè al bar, così come quando a cena chiedi al tuo partner di passarti salt. It is not only to provide a good example for your children, but also help to establish and consolidate an atmosphere of mutual respect and education.

"I offer my seat"
Most of us are fortunate enough to face up easily travel by train or bus. Some people, however, because of advanced age, pregnancy or physical problems, need to sit down when traveling on a vehicle, because otherwise they may lose balance and fall very easily. Do not ignore those who are in these conditions, do not look the other way. Make so that even a bus trip can be an opportunity to help others. Give them your seat. If issues of offending them, you'll have to add down a little later or you need to do some stretching his legs.

"Today I offer"
're in a bar for a drink with a friend or an acquaintance? Rather than split the bill in half, you insist on paying for both. It 's a nice feeling to show generosity to the next and if he will, next time will reciprocate.

"Let me help"
If you see someone in difficulty, non ignorarlo. Offrigli il tuo aiuto. Pensa a quanto ti farebbe piacere essere aiutato se tu fossi in difficoltà. Puoi offrire il tuo aiuto, tanto per fare degli esempi, a un’anziana che deve attraversare la strada, a un turista che si è perso, a un disabile che ha difficioltà con la sedia a rotelle, a una signora che deve portare una busta della spesa troppo pesante, a un automobilista in panne fermo sul ciglio della strada. Non ignorare il prossimo, stagli vicino.

“Chiedo scusa”
Chiedere scusa per molti è tutt’altro che facile. L’orgoglio e la difficoltà ad ammettere i nostri errori spesso ci inducono a trovare delle giustificazioni, piuttosto che candidly admit you were wrong and sincerely extend our apologies to the next. There is nothing wrong with wrong. But it's the humility to admit and apologize that we can grow as a person and enhance the intimate connection with others.

"I love you"
are the most valuable words you can apply to someone close to you. You do enough? Just think about it and remember not to miss the endless opportunities to express in words even your kindness towards your loved ones. Live the moment and express your feelings.

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10 rules for better living.


La tecnologia ci fornisce di continuo degli innovativi strumenti in grado di farci risparmare tempo, ma è piuttosto buffo constatare come siamo poi inclini a utilizzare quel tempo per fare ancora più e più cose, con il risultato che le nostre vite divengono man mano più frenetiche e stressanti che mai.

Siamo abituati a correre talmente veloci che la nostra esistenza ci passa davanti senza che riusciamo a viverla e a goderla pienamente.

Tuttavia, fortunatamente, questo non è certo uno schema obbligato quanto piuttosto un’abitudine, un’adesione quasi istintiva ai modelli sociali che con più frequently occur around us. If you really want it, fortunately, we have a choice and decide to slow down the pace of our lives. If your current lifestyle is too hectic and it makes you tired and stressed out, why not try to slow down? Think about it, what you really have to lose?

Slow essentially means finding a personal pace that allows you to enjoy every single moment of your life, to exist here and now without moving with constant anxiety and frenzy to the next task or the upcoming target.

slowdown means take your time to appreciate what you are doing at the moment, whatever it is. Means focus is completely dedicated to the person you're talking to, to free oneself from the obsession with telephone and email, it means to live in ease and enjoy the small pleasures that fill your life today but which often do not even realize you like a sunrise, a smile or a flower.

slowdown means to concentrate on a task at a time, devoting attention and love, instead of trying to juggle multiple tasks at the same time not focused on any of them.

Slow is a conscious choice, a choice that requires courage, but also a choice that can enrich your life, make it more genuine and lead you to happiness more authentic.

So here's what you can start doing:

1. Make Less. E 'rather difficult to be able to slow down if you keep trying to juggle many activities. Instead, consciously choose to do less. Focus on what is really important for you and priority and forget the rest. Try to live frugally, try to find the fullness in the simplicity and joy of small pleasures.

2. Be present. Try not only to slow down, but also to recruit and maintain full awareness of what we're doing in each moment. Here and now. Be present and aware in each moment, focused on the present. Savor the moment, stay focused and aware of your actions, people around you and the environment around you. If you realize you are thinking about something that has already happened or could happen in the future ... kindly reported in the present moment and live it to its fullest.

3. Logout. Learn how to get rid of the constant obsession with the phone or Blackberry. From time to time, try to keep it off or leave it at home. If you are usually working for several hours at the computer, trying to cut out the intervals of time during which you can devote to them. Being constantly connected means leaving a continuously open flow potential stressful information, such as to interrupt, distract you and lead you in a state of fear and frenzy. It 'pretty hard to be able to slow down when you're always busy checking incoming messages.

4. Focus on people. Very often we find ourselves spending time with family and friends, or we meet with colleagues, and despite being physically present we are not really there with them. We talk with them but we are distracted by other thoughts. We are there, but our minds think about what we do. We listen, but in reality we are thinking about ourselves and what we mean. None of us is immune from this behavior, but with a conscious effort have the opportunity to shut down for a moment you and the outside world devoted exclusively to the person with whom you are. This means being able to be present for the next meeting is to live intensely a means to connect deeply with other people, not simply meet them. In this way, through awareness of this even a short time to buy a deep intensity.

5. Admire nature. Many of us spend most of their time in the closed car, a bus or an office. Often our time outdoors is limited to a few steps throughout the day. On the contrary, proof to take the time to enjoy the day outdoors, try to closely observe nature, take a deep breath when the air is fresh and clean, live fully and enjoy the wonder of water and the environment. Make sure that outdoor activities are an integral part of your day.

6. Eat more slowly. ingest food with greed and greed only leads to the accumulation of excess weight and the waiving of the genuine pleasures of food. Try to eat slowly then. Force yourself, think about when you're at the table. Try to be aware of every single bite. He likes the taste and smell of food. Being able to eat slowly involves the dual benefit of experiencing the feeling of satiety by eating smaller amounts of food and taste better the intimate flavor of each dish.

7. Driving more slowly. Driving fast is one of the most common habits in our world that continues to act with frenzy and impatience. Driving fast is the cause of accidents, stress and wasted gasoline. Then try to slow down even when you're driving, try to appreciate the environment that surrounds you when you are driving, make a pleasant time during which to contemplate your life and watch the world flow around you. The guide will become safer and infinitely more enjoyable. And save gas!

8. Find pleasure in everything. If you can be present in each moment, whatever you're doing, you'll gradually come to appreciate the intimate joy, identifying all look nice. Wash the dishes, for example, is an activity that is typically seen as a looming to be completed in a hurry to move quickly to something more fun. Instead, try to be present when you wash the dishes, for example, try to find the most enjoyable aspects. Feel the sensation of water on your hands, contact with the soap, the smooth surface of the plates. Assuming a different perspective, even washing dishes can become a pleasant activity, as may become much more housework or manual activities. Your whole life can become much more enjoyable if you learn to adopt this simple habit.

9. Do one thing at a time. Exactly the opposite of multi-tasking. Perform multiple tasks at the same time is counterproductive and stressful. Focus on one thing at a time. When you feel the urgent need to devote to them, just slow down, breathe deeply and get back to what you're doing.

10. Breathe. When you realize that you're going too fast and you feel stressed out, try fermarti per un attimo e cerca di inspirare lentamente e in profondità. Fai un respiro, rilassati, senti l’aria che entra dolcemente nei tuoi polmoni. Fai altri 2-3 respiri, con lentezza e profondità. Senti come lo stress scivola via dal tuo corpo. Focalizzandoti su ciascun respiro sarai in grado di ricondurti nel momento presente e viverlo in tutta la sua unicità.