HOW TO BECOME AN EARLY RISER

It’s hard to become an early riser using the wrong strategy.But with the right strategy, it’s relatively easy.The most common wrong strategy is this: you assume that if you’re going to get up earlier, you’d better go to bed earlier.So you figure out how much sleep you’re getting now, and then just shift everything back a few hours. If you now sleep from midnight to 8am, you figure you’ll go to bed at 10pm and get up at 6am instead.Sounds very reasonable, but it will usually fail.

It seems there are two main schools of thought about sleep patterns.One is that you should go to bed and get up at the same times every day. It’s like having an alarm clock on both ends — you try to sleep the same hours each night.This seems practical for living in modern society. We need predictability in our schedules.And we need to ensure adequate rest.

The second school says you should listen to your body’s needs and go to bed when you’re tired and get up when you naturally wake up.This approach is rooted in biology.Our bodies should know how much rest we need, so we should listen to them.

Through trial and error, I found out for myself that both of these schools are suboptimal sleep patterns.Both of them are wrong if you care about productivity.Here’s why:if you sleep set hours, you’ll sometimes go to bed when you aren’t sleepy enough.If it’s taking you more than five minutes to fall asleep each night, you aren’t sleepy enough.You’re wasting time lying in bed awake and not being asleep.Another problem is that you’re assuming you need the same number of hours of sleep every night, which is a false assumption.Your sleep needs vary from day to day.

If you sleep based on what your body tells you, you’ll probably be sleeping more than you need — in many cases a lot more, like 10-15 hours more per week (the equivalent of a full waking day).A lot of people who sleep this way get 8+ hours of sleep per night, which is usually too much.Also, your mornings may be less predictable if you’re getting up at different times.And because our natural rhythms are sometimes out of tune with the 24-hour clock, you may find that your sleep times begin to drift.

The optimal solution for me has been to combine both approaches. It’s very simple, and many early risers do this without even thinking about it, but it was a mental breakthrough for me. The solution was to go to bed when I’m sleepy and get up with an alarm clock at a fixed time (7 days per week).

So I always get up at the same time (in my case 5am), but I go to bed at different times every night.

I go to bed when I’m too sleepy to stay up. My sleepiness test is that if I couldn’t read a book for more than a page or two without drifting off, I’m ready for bed. Most of the time when I go to bed, I’m asleep within three minutes. I lie down, get comfortable, and immediately I’m drifting off.

When my alarm goes off every morning, I turn it off, stretch for a couple seconds, and sit up.

I don’t think about it. I’ve learned that the longer it takes me to get up, the more likely I am to try to sleep in. So I don’t allow myself to have conversations in my head about the benefits of sleeping in once the alarm goes off. Even if I want to sleep in, I always get up right away.

After a few days of using this approach, I found that my sleep patterns settled into a natural rhythm.If I got too little sleep one night, I’d automatically be sleepier earlier and get more sleep the next night. And if I had lots of energy and wasn’t tired, I’d sleep less. My body learned when to knock me out because it knew I would always get up at the same time and that my wake-up time wasn’t negotiable.

I was sleeping almost the entire time I was in bed.I read that most insomniacs are people who go to bed when they aren’t sleepy. If you aren’t sleepy and find yourself unable to fall asleep quickly, get up and stay awake for a while. If you simply go to bed when you’re sleepy and then get up at a fixed time, you’ll cure your insomnia. The first night you’ll stay up late, but you’ll fall asleep right away. You may be tired that first day from getting up too early and getting only a few hours of sleep the whole night, but you’ll slog through the day and will want to go to bed earlier that second night. After a few days, you’ll settle into a pattern of going to bed at roughly the same time and falling asleep right away.byStevePavlin

XVIII. Заполнитепропускисловами: simple, age, breaths,diet,improve,amazing,methods, sleep, mind

The brain is the most __ part of our body and despite all medical research nobody really understands everything about it. But it needs to be cared for in ways that can be quite __. Getting a good night`s __, eating a balanced __ and taking deep __ are all important __ of looking after both your body and brain. Many people think brain will slow down with __ and their memory will get worse as a result. The truth is, just like your body, you can also __ your mind by imagining what you need to remember. If you have a picture in your __ of particular event, it`s much easier to remember smth. Another way is to make sure you regularly visit new places and have new experience.

XIX. Переведитетекстиответьтенавопросы: What good and bad habits can people have?

What is your personal attitude towards health?

GOOD HEALTH

I believe it’s important to think about your health when you’re young because this is the age when your body is being formed so if you don’t care about it, you’re likely to have different diseases when you get older. Besides, the earlier you acquire good health habits, the better. For example, you should get used to cleaning teeth and doing morning exercises from the very early age.

In my opinion, we’re healthier today than people were fifty years ago because we’re more health-conscious than they used to be. Everybody understands that good health is above wealth. To begin with, we have a better diet. In recent years eating habits have changed. People started to eat healthy food, which contains less fat and is rich in vitamins. Salads, beans and fruit have taken the place of steak and ice cream. Of course, some of us also eat more fast food. Secondly, doctors have learned how to cure more illnesses, so we live longer.

To be healthy, it is important to do sports or at least morning exercises as well as to spend a lot of time in the open air. We ought to avoid different bad habits that can affect our health. Smoking, for example, causes a number of heart and lung diseases such as pneumonia and cancer. If we want to stay healthy, we should also avoid less dangerous habit as skipping meals, eating unhealthy food or even overeating. A lot of people like drinking coca cola, coffee, enjoy pizzas and hamburgers. But what is tasty is not always healthy.

Teeth are very important for our health so it’s necessary to visit the dentist at least twice a year to have a thorough check-up. Even if you take excellent care of your teeth, you need to see your dentist regularly so that he or she can check for problems you cannot see or feel. Tooth decay generally doesn’t become visible or cause pain until it is in more advanced stages. Regular visits allow your dentist to find the signs of decay and treat problems at a manageable stage. This is called “preventive dentistry”. If you don’t consult the dentist regularly, you’ll have lots of cavities, and the infection may get into your body. Finally, you’ll end up losing all your teeth.

So, regularity in life promotes our health. Sleeping eight hours, getting up early, regular meals, a healthy diet and going info sports are really a good way of life.

XX. Заполнитепропуски: