How to Become an Early Bird: The Easy Way to be up With the Larks, Using new Morning Routines and Better Sleep Habits

How to become an Early Bird

The easy way to be up with the larks, using new morning routines and better sleep habits – with lots of practical tips

©2020, Lutz Schneider

Expertengruppe Verlag

The contents of this book have been written with great care. However, we cannot guarantee the accuracy, comprehensiveness and topicality of the subject matter. The contents of the book represent the personal experiences and opinions of the author. No legal responsibility or liability will be accepted for damages caused by counter-productive practices or errors of the reader. There is also no guarantee of success. The author, therefore, does not accept responsibility for lack of success, using the methods described in this book.

All information contained herein is purely for information purposes. It does not represent a recommendation or application of the methods mentioned within. This book does not purport to be complete, nor can the topicality and accuracy of the book be guaranteed. This book in no way replaces the competent recommendations of, or care given by a doctor. The author and publisher do not take responsibility for inconvenience or damages caused by use of the information contained herein.

How to become an Early Bird

The easy way to be up with the larks, using new morning routines and better sleep habits – with lots of practical tips

Publisher: Expertengruppe Verlag

Contents

About the author

Preface

The internal clock

Der circadian rhythm

Sleep-wake rhythm

What happens in the body?

External influences

Dysfunctions

A feeling for time

Living out of step with the biological rhythm

Sleep

Why do we sleep?

Processing Information

Regeneration of the cardio-vascular system

Regulating the metabolism

Strengthening the immune system

Release of grown hormones

Resting the mind

The 5 phases of sleep

1st sleep phase: Falling asleep (Non-REM Phase)

2nd Sleep phase: Light sleep phase (Non-REM Phase)

3rd and 4th Sleep phase: The deep sleep phase (Non-REM Phase)

5th Sleep phase: The dream sleep – Die REM Phase

Sleeping cycles

Waking up at night

Length of sleep

Sleep deficit

Origins of sleep deficit

Consequences

8 Tips for better sleep

Owls and larks

Larks: Early birds

Owls: Late risers

Who is more successful?

Self test

The Test

Scores

Morning routine

Reasons why it is worth using those early morning hours.

The most common mistakes in the morning routine

What helps you to get up in the morning?

Food and drink

Caffeine

Theanine or caffeine in tea?

Alcohol

Rules for a good breakfast

Rule 1: Wholegrain

Rule 2: Reduce sugar

Rule 3: Reduce unhealthy fat

Healthy alternatives

Nutrition tips for healthy sleep

When to eat

A nap after lunch?

When and what to eat

When should I drink my last caffeine-containing beverage?

Which teas/herbal infusions induce sleep?

Is a bedtime sweet allowed?

Activating body and mind

Early morning sport

A 10 Minute morning exercise

Relaxation techniques

The sun salutation

Five motivation tips

Use the quiet time

Boost your metabolism

Discipline

Be successful

Feeling happy all day

The early bird challenge in 10 steps

Step 1: Find a reason to get up in the morning

Step 2: Find your new sleeping rhythm

Sleep less through correct sleep

Step 3: Establish your morning routine

S.A.V.E.R. by Elrod

Step 4: Define your evening routine

Tips to calm down in the evening

Step 5: Preparation is everything

Step 6: Optimise your alarm system

Step 7: Get straight out of bed

Step 8: Plan your weekends meaningfully

Step 9: Keep at it!

Step 10: Enjoy your new life as an early bird

Conclusion

Did you enjoy my book?

Book Recommendations

List of references

Disclaimer

About the author

Lutz Schneider lives with his wife, Doris, in an old farmhouse in beautiful Rhineland.

Ever since he studied the biology of evolution, over 20 years ago, he has been interested in marginal health subjects, which are often hidden from the main stream, but which are scientifically well accepted. He teaches this knowledge, not only to his students, but also reaches a wider audience in Germany with his various publications.

In his books, he speaks about subjects, the positive effects of which are widely unknown and on which he can pass on his own experiences. All of his publications, therefore, are based on indisputable scientific facts, but also encompass his own very personal experiences and knowledge. This way, the reader not only receives factual information about the subject but also a practical guide with a wide range of knowledge and useful tips, which are easy to understand and put into practice.

Lutz Schneider’s easy to read work puts the reader into a relaxed and pleasant ambience, while gaining insight into a subject which few know anything about but which everyone could profit from.

Preface

Starting of the day effortlessly, doing things which are good for you; things which you hardly have time for in everyday life, so that you can go to work each day with a deep inner calm: Does that sound like a perfect start to the day? Exactly! Mornings have so much more to offer than tiredness and bad moods. But is it possible for every type of sleeper – whether early morning or late-night people – to use the early hours of the day in a positive way?

Do you belong to the type of person who would rather turn off the alarm in the mornings and not get up at all? I can understand that well, I used to be like that until I became an early bird. But just like you, I made the decision that I wanted to change that. I wanted to be more successful, to achieve more and look back more positively on the day which had just passed.

I often work in my home office. On such days, I found it really difficult to get out of bed. The thought, that I needed to start work immediately, did not exactly do anything for my motivation. So I got up and slowly got myself into gear. I felt anything but fresh and my concentration was not very good either.

Naturally, I did not manage to get all my work done and ended up having to catch up in the evenings. My good intention to do more sport also ended up as no more than a dream. I became frustrated. I started looking for a strategy, which would enable me to get more out of my days. It may seem obvious that you need to get up early, if you want to get more out of