Early to bed and early to rise

“Early to bed, early to rise, makes a man healthy, wealthy, and wise”. A person who sleeps early and wakes up early will have a more successful life.
Benefits of early to bed and early to rise.

Positive Outlook

According to studies early risers often tend to go to bed early as well, which means they are more likely to get the 7-9 hours of sleep, which is recommended for adults.Taking the full amount of sleep regularly is said to lead towards a healthier body and mind, leading to less stress and more positivity.

More Energy

By rising early and retiring to bed early we are more likely to have a better sleeping pattern which will lead to being more energetic throughout the day. Thus, helping us accomplish our goals and tasks in a faster and more productive manner.

Improves immunity

Researchers say adequate and sound sleep improves the immune cells known as T cells.T cells are a type of immune cells that fight against intracellular pathogens, for example virus-infected cells such as flu, HIV, herpes, and cancer cells.

More Time to Exercise

Early risers have the benefit of being able to fit their workout before the madness of the day takes over. This also helps to kickstart the body and mind which will energize us for the day.

Become more organized

Sometimes the saying “Not enough hours in the day” springs to mind. To negate this possibility, an early riser makes a head start on the day and get more hours in the kitty. With this one improves the chances to organize better andgets more time to accomplish the planned tasks.

Healthier Eating

No time for breakfast? Grabbing something quick and easy on the go while yourun out the door? Sounds familiar? Rising later doesn’t give you the much-needed time to break the fast from the night before and prepare a sustainable breakfast that will set you up for the day.

More Productive

Our brain tends to be the most alert in the morning, so thishour is best to focus on important tasks un-interrupted while the rest of your house and world sleep. Further, one tends to make better decisions and think more clearly in the morning, then at any other time of day.

Helps your Skin Look Healthy

Our skin tends to look its best in the morning after a full night’s restful sleep. And being an early riser means one can take advantage and take time to make sure your skin looks its best.People who wake up early also tend to have regular sleeping habits which help to ensure that your skin gets the proper time to rejuvenate itself.

How to inculcate early to bed and early to rise habit in Children/child

Turn off TV an hour before bedtime and create a sleep-inducing environment

Several studies have indicated that watching TV or being exposed to screen light can disrupt the levels of melatonin in our body. Melatonin is an important sleep-wake hormone. When melatonin levels are at their highest, most people are sleepy and ready for bed. Watching TV reduces its production and thus, interferes with the sleep cycle. So, it is advisable to break the child’s habit of watching TV just before bedtime. Instead, reading/hearing stories creates a sleep-inducing environment.

Set a sleep and wake up time

It is advisable to have a kid’s bedtime and wake-up routine. Ensure that kids complete all their activities by the planned time and retire to bed punctually. To ensure compliance, kids may be granted freedom to extend this time during weekends.

Make breakfast interesting

One can add a bait to the kid’s routine by promising them their favorite but healthy breakfast. Promise them that they will get an interesting breakfast if they wake up on time. Experiment with food and try giving them food which is as healthy as possible. This will not only make them sleep on time but will also make them wake up timely as well.

Chalk a routine:

Get hold of a pen and paper and work out a pattern for the kids to follow during the day. Include what time they will get up, eat, sleep etc. Follow some bedtime rituals with the kid like changing into night dress, brushi/ng teeth, reading story book, saying prayer immediately before going to bed.

Help the child relax:

Make the surroundings quiet and comfortable before putting the kid to bed, like make sure there is no noise and light entering the bedroom. The temperature of the room should be comfortable for them to sleep, not too cold or hot. If the kid likes, one can give him/her a warm water bath which will help them to sleep

Conclusion:

Getting up early has many benefits for both one’s body and mind. The hardest part is convincing oneself to do it, and then getting into a routine of getting up early every morning. If we start implementing these tips we will soon see that it gets easier and eventually we will find that our body starts to get used to it, and we end up waking even before our alarm goes off.


Blog by Mrs. Anu Minocha Class Teacher 4B GKG