How your life explodes in all direction - Science behind waking up early - Strategies and Actionable points

Today we are going to really understand why sleep is very important and particularly being a creative designer, how it really impacts in your focus, creativity and your overall productivity. Okay, so take a lot of notes. We are going to make a very good actionable item also from this podcast and you might be really wondering, I have to wake up at this time. I know waking up early really gives you a lot of benefit but you will not be doing it right for some reason. I'm going to be giving that signs also why you're not doing and I'm going to give you action point how you can exactly do it from now on. Okay, let's jump into this podcast. It's been a very, very long time. I've been telling to my students sleep is very, very important. And first let me give you one important information. My program starts at morning 5:30 to 7 because I really help people to really wake up at that time. Because nobody just wakes up just like that in 5:30 to 7 in the morning, right? So if they have to come to the class at 5:30, they'll have to wake up at around 4:45 5 or 5 o'.

Clock.

So I really help them exactly understand what are the importance of it and I give them practical steps how they can do it without any strain. You need to understand your body science and the principle behind it. Then waking up even at 4:30 is not a problem. You know what my average time wake up is 5 o' clock to 5:30. I do a fitness of one hour in the morning I do a small meditation and I start my day with that and I even complete one and a half hours of students education program and I continue with my works in office. So it all comes to your mind, how do you really manage the things lot of people find difficult in waking up and getting ready to office. That itself is a big achievement for them.

Right?

Let me give you an understanding guys. If you really lose sleep and if you're really struggling with those kind of a problems. There are over 300 million people who are suffering from sleep related problem and they are more prone to get mental disorder diseases. This was a report by who, World Health Organization. You need to understand this. It is not some kind of a topic which we are discussing. This is very vital. Particularly more than 40% of the people, I think 35 percentage to 40% of the people in India are suffering from insomnia which is sleep deprivation disease and a disorder, right? So they may be in the earlier stages, they may be in the advanced stages. So they are somewhere Here it's all because of the work culture, the pattern and the habits which we have not understood and learned. Even though if you know habits, we are not going to take action, right? That is why this particular podcast, you want to record it. Because if you are a creative designer, if you really lose your sleep for some reason, maybe stress in your family or maybe stress in your work, or maybe stress in your relationship or anything, it directly impacts your health, it impacts your thinking, it impacts your productivity in your office, and it adds even more stress to you. You know how many people have really made suicides and depression because of this particular problem? It's all because of this sleep. So there is a book called Sleep Revolution. You can read about it. It's a very deep topic which you can definitely delve in deep into it. This podcast is going to give you very short, crisp of my own experience, what I really learned from the sleep. And my wellness coach really helped me. I have to really thank him. He is Mr. Chandrasekaran and he used to guide a lot of people and I am one of them. I was very interested in asking him, hey, how do you really wake up at 4:30? He wakes up at 4:00'.

Clock.

So I was like, at least I have to wake up at five o', clock, not just four or something. So he exactly told me the science and that is the exact reason I've been able to help my students wake up at that time. And for your information, the attendance average for my class is 85 to 92 percentage at morning 5:30 to 7. Okay, so people come because we understood exactly the science behind it. So it's not about whether you can wake up or not. If you really understand the basics, you will do it. I'll tell you some stat and information about the importance of sleep. See, at least seven to eight hours of sleep per night is really important for optimal health. National Sleep foundation has made that chronic sleep deprivation really increases your heart attack risk diabetics Obesity by 40%. Center of Diseases Control and Prevention. I mean they were the one who is really actively doing a lot of surveys and reports about this. Sleep really strengthens your immune system, guys. It boosts your antibody production, you know, by 70 percentage. University of California, Berkeley has made this report. Getting enough sleep improves your memory and learning rate by 30 percentage more. This was an institute by Natural Neuroscience. So this is where I really get attracted because when you really sleep properly and wake up the next day, you get to become more productive and your memory and concentration is much more higher. In fact to be inevitably saying it decreases your risk of depression by 30 percentage if you sleep properly. Okay, so this is done by Journal of Affective Disorders. So you need to understand why it is very very important for us to really become sleep. A very important information. An average CEO who's really a millionaire wakes up at 5 o' clock the average time, okay? It includes Elon Musk, it includes Tim Cook, it includes Jeff Bezos, it includes some of the big top billionaires in the world. And the Average time is 5 o'.

Clock.

Nobody is waking up at after 6 o' clock or 6:30. So what does it really mean? It means that people who really wanted to become a big achievers in their life, whatever they do, everybody wakes up at early in the morning. Even if you are not understood this particular podcast or not understood any study or anything, just understand successful people have did that. You can definitely copy paste it. Ctrl C, Ctrl V. Your life will entirely change. You don't have to worry about copying it. This is a proven science.

Okay?

You want to really justify with your rational brain why it is important then lot of stats and information, what I told you might be really helpful for you.

Okay?

Okay. Having learnt the importance how to really wake up Jagdish. So that's the next point, right? People will be really suffering and they'll not get a clarity on how to exactly do it. Make a note of it. The very first thing. What you will have to do is you need to break your habit pattern.

Okay?

You need to first determine clearly why you have to really wake up in morning. If you don't have the reason of waking up in the morning, I would say you can even switch off this podcast. It's not going to add any value. You're not going to wake up at five o'.

Clock.

It's better you don't try this. It's a waste of time. Also in this remaining minutes, okay, if you really have a good reason, like let's say hey Jagdish, I have 10 lakhs of debt. I have a big problem if I'm not settling those debts. I need to earn some extra money and I need to learn some extra skills. That's the reason I have to wake up at five o'.

Clock.

Good. You are good to go. Whatever I want to tell you, you will definitely follow because you have a reason. Second, hey Jagdish, I need to really help businesses grow and I wanted to really start up my business and I wanted to really help a lot of people get job and My passion is to really drive that. And my Office starts at 7 o'.

Clock.

If I'm getting at 5 o' clock only, I'll be going to my office or else my salary will not come this month. So then you will automatically listen to this podcast. So there needs to be a strong compelling reason why you really wanted to wake up. First go and decide that guys, a lot of people will be stumbling upon this itself. Don't stress yourself unless until you have this burning desire to really wake up for some reason. Like let's say if you're a Muslim, you might go for a namask, you might go for a mosque. If you're a Hindu, sometimes you go for in a temple Pujas like in the morning they have in Kartika month. They say you go to a temple for auspicious moments. If you're a Christian, I don't know. For some reasons, if you really have to wake up either for spiritual reasons or for some important meetings. Or let's say if your flight is at 4 o', clock, you'll definitely wake up, right? So some reason should be there and then you will wake up. Imagine your flight is booked at early morning 4 o'. Clock. The flight cost is 20,000 rupees. You are flying to Dubai. Will you sleep at that day? Saying I will not leave my morning sleep. I am more interested in sleeping. I don't want to sacrifice my sleep. You will never do it because you have already spent 20,000 rupees. So if that flight is booked, why do you wake up? And if it is not booked, why do you sleep till that time? It all boils down to one reason why.

Okay?

Second, you need to follow a very good dinner pattern.

Time. Okay?

Every day before 7:30 you need to complete your dinner. Guys, whatever you are eating, non veg, veg, whatever is your preference. 7 o' clock to 7:30pm you need to complete your breakfast.

Okay?

Go to bed at 11 o' clock also. No problem in that. There is absolutely no issues in that. 10:30 also you can go. 11:00 clock also you can go. The better you sleep early, the better it is. Okay, so this is the second step. The third step is when you're sleeping, you need to just spell 21 times that you are exactly waking up at 5 o'. Clock. You are exactly waking up at 5 o''.

Clock.

My body entirely rests completely for this 7 hours. And I freshly wake up at 5am without an alarm. Okay, repeat this. Pause this podcast. Understand what I said. Repeat this for 21 days. 21 times. And night sleep. Before you say 21 times, you will definitely go into sleep. That's the one thing. And yeah, consciously, if you're doing it 21 times and you will see the fourth step is. Okay, fourth step, you cannot really realize it, but it happens internally. I'll tell you what happens the moment. If you give this affirmation, your entire subconscious mind programs and makes your entire repairing mechanism to wake at 5 o' clock exactly or whatever your time is.

Okay?

The fifth important thing is your body sufficiently recovers during the night. So what really happens in the night is whatever stress you had in the day, whatever physical work you did, whatever food you ate in the night and lunch, and whatever imbalances, what the body has really had in the day. The body needs a time to really come into equilibrium. To maintain that equilibrium, body needs a rest. That is exactly called sleep. And if you are not allowing yourself to properly sleep, this equilibrium will never come to a stable equilibrium. Okay, so let's say if you are not giving enough sleep, but you are waking up at 4 o', clock, what happens? You will feel hell a lot of stress in the next day. Your next day will be full of headache. Your eyes will go red, your body will heat up like anything. You will not think clearly. You will be like stressful. Somebody comes and talks to you, you will feel defaultly in a great inherent pre built residual stress will be there for you. So a lot of bad things happens, right? So that's why this peaceful sleep is very important. And the fifth important thing is you need to go and sleep in a dark room. Follow the steps one by one, guys. Okay, so first I said decide clearly why you wanted to do.

Okay.

Second is have your breakfast or dinner. Sorry, have your dinner before 7 to 7:30pm Third is repeat this 21 times affirmation. You want to do sleep and wake up at this time.

Okay?

The fourth important thing is it happens subconsciously. Like your body goes and relaxes accordingly to wake you up at 5 5am okay. The fifth important thing is it exactly helps you in terms of bringing your equilibrium of your body in a rested way. I'll tell you one very beautiful thing, guys. If you really wanted to understand, have you had a proper sleep on the last night? The best way is you'll wake up without an alarm and fresh. It's not like you wake up for some time and five minutes you snooze your alarm and ten minutes you just open your eyes and see the clock. And after 10 minutes you do left side sleep. Light side, you just turn around the bed and then you wake up. No, that's not the point. That means there is some disturbance which is still not had it completely. What happens if you wake up like that? That particular stress has still not gone out of your body. It's still there. With that you are continuing your day. Maybe some freshness you will feel, but that's not your 100 percentage. Let me tell you guys, when I followed the nutrition program and when my nutrition coach also helped me to exactly follow the intake of water like three to four liters, I need to have per day, every day, one hour of fitness, listening to very good audios and learning some good materials and talking to good people and building your good habits and having your balanced lunch properly and having your dinner before 7:30 and going to bed. You know what? The next day you will really wake up so fresh. You will feel so wonderful that you wake up. And that means that your body is entirely rested properly. You entirely did everything properly yesterday. And that's the reflection that you're waking up tomorrow morning early. It's not very easy, guys. Okay? Don't think like it's random. Only some blessed people will wake up at 4:35. They know exactly what are the science behind it. And that's how I broke down it. Okay, so that particular thing, if they do it consistently for two days, it will be difficult. For three days it will be difficult. After seven day, it will start forming as a regular pattern for you. If you follow it for 21 days, it will become a habit for you. If you follow it for 67 days, it becomes a very strong habit pattern for you. If you follow it for one particular year. Can I tell you something? You will get 45 days extra in your year. That means everybody has one year, 365 days, right? If you wake up at 4:30 in the morning every single day for one year, you will get extra 45 days. Guys, you know how much career growth you can make you get every single day, three hours extra. Put it into 365, you will get it. So the point is, you will have a huge amount of benefit when you do this properly. Okay, so now let me tell you the sixth step. You need to go and sleep in a dark room. Like how do you really mention that? When you're sleeping, just put your hands in front of your face and see whether you're able to see your hands. If you're able to see your fingers and hands, that means that room is really not dark. Lot of good things happens when you sleep in the dark, your entire sarcadomic rhythm and your proper sleep really happens in a very, very dark room. Melanin segregation is regulated properly when you sleep in a dark room properly, okay? So do not put lights or semi lights or this, that and all. Make sure you build this habit because these are all the good things which will help you.

Okay?

So the seventh important thing, what you have to do is you need to have a cross ventilation. Like let's say your particular bedroom should have at least one window open and the other side, the window should be open. That means two sides. Cross ventilation is very important. Air has to come in and other end air has to go out. There should mean only one ventilation or something, okay? So please change that if you're not. If your room doesn't have it, try to sleep in another room which has that facility or maybe your hall or something, okay? Because your sleep is damn important when you're constructing a new home. It's good to have that kind of a two sided cross ventilation feature.

Okay?

The seventh important thing and the eighth important thing is don't have heavy foods in the dinner. If you're having heavy foods, I'll tell you what are the science behind why you're not able to wake up at early in the morning. Let's say if you have dinner at 10 o', clock, okay? If you're having some heavy protein, you're having heavy non veg, you're having heavy dinner, okay? Your body takes typically four to five hours to digest. And if you go to sleep at 10:30, like let's say after dinner, 10 o', clock, your food digestion doesn't take place at all. In a very proper way, your food digestion takes six, seven or even eight hours. The only signal the body gets is all the food is digested, all the stress is relaxed then and only it will help you to wake up your eyes, okay? Your eyes will open wide once everything is completed. If you are forcefully activating your eyes but through alarm or through any kind of interruption method, what does that mean? The digestion has still not happened. You know what? You will not get the proper motion in the morning if you do that. Try it out or maybe understand in the earlier late nights what you had, this would have been repeated for you, right? If you had a heavy dinner, you went for a party or went for a treat. You slept at 12 o', clock, you had dinner at 11 o'. Clock. Heavy parathas, gravies this, that morning, you will not get the proper stool. Morning you will not get the proper motion. That means even if you wake up at 8 o', clock, like let's say you're forcefully opening still that food has still not digested, maybe 75% would have digested and that really disturbs your entire thing. The best way to understand that you sleep properly is the moment you wake up, you will start getting motion. You'll automatically feel that impulse because the food is digested and it's ready to flush out of your body. You need to remove the toxin, right? Second is if you flush one liter into you. I, I teach a separate habit for my students. After waking in the morning, they need to drink one liter of water. That's a separate thing. You can listen to my earlier podcast. One podcast I've covered I guess. So what happens is your entire intestine flush outs the entire thing and then you start your day fresh. All these things are very, very vital. Guys, eight important things I told you. Okay, so first is deciding why you wanted to wake up. Second is waking up at having your dinner at 7:32, 7 to 7:30 every single day. Third is going to the bed and telling 21 times that I need to wake up at this time and my body rests completely. And fourth is your body really relaxes inside and then it maintains and prepares you to wake up at that time. Fifth is the equilibrium is maintained when you really sleep. All the magnetic forces and attraction your body really tends to attract from the atmosphere. And then it prepares your body for the recovery to wake up and start the next day. The sixth important thing is dark room you sleep. Seventh important thing is have a cross ventilation windows. And the last important thing is what I was telling you. Dark is the sixth one seventh is a two sided cross ventilation window and the eighth is easily digestible food. Yes. And if you follow these eight methods and have an accountability partner who can track or maybe if you need my accountability, you can write about this in my podcast. I'll be helping out if you are one of my selected user. I cannot do it for all, but I can do it for few users who really tell me what is the reason they wanted to wake up at that time. Because I wake up at that time. I'll also help you on accountability for 21 days. If you do it with an accountability partner, I'm definitely sure guys, after 22 days you will be able to wake up without any point, any, any alarm or nothing.

Okay.

If you do it for 365 days, you will get 45 days in extra.

Guys.

So this is the real beauty behind waking up in the morning and this is a real science behind why you are not able to wake up in the morning. And there's a solution what I gave you how you have to do it for waking up in the morning. You know what, early risers tend to be more productive completing tasks 20 percentage faster than the night people. You know, University of Birmingham has did that. People who wake up early have higher levels of self control and lower rates of impulsive behavior. This is very important, guys. You know, University of California San Diego has reported that you will not have impulsive irrational behaviors. Morning sunlight really exposes your entire melatonin production and it leads to improved sleep quality at night in the next day. Harvard Medical School found early risers in the morning are having a well being excellent and they have a positive emotions and their life satisfaction is very high compared to normal people. University of Texas Austin said that individuals who consistently wake up early have a low risk of depression and anxiety. I already told you that. So it's by Pittsburgh, University of Pittsburgh. So you need to understand why it is very, very important, guys. So having read all this stats, what I've told you, having understood the science, why you're not able to wake up in the morning having taken the action, how you have to do the next 21 days, have your dinner, sleep properly, give affirmations, first three, four days you can definitely tune in the alarm. Even I would say 21 days you can tune in the alarm. But eventually it will become a habit. And if you continuously do it, guys, you know what? You will feel wonderful about yourself. Your self esteem goes up like anything, you will feel superb. You'll naturally feel like a winner. Even though you're not achieved anything. But that feel itself will make you in a very, very different way. Because whatever we do in this world is because either to raise our self esteem or to protect our self esteem. No matter what you do, even if you drink a cup of coffee, even if you go and talk to a stranger, even if you're listening to this podcast. There are two reasons only, okay? One is you have to make you feel your self esteem goes up. Or maybe you need to protect your self esteem. That is the two reasons which we are doing anything, everything, anytime, anywhere. Because self esteem is a big science. That's why I'm telling you. If you really wanted to improve your self esteem, do very good positive things in your life, automatically your self esteem goes up. When your self esteem really goes up, you feel wonderful, happy, positive, whatever you do, whatever you touch, concept creation, ideation, productivity, everything goes to the peak and that's what research has also proven. Okay, I hope this podcast would have given you great clarity. Thank you for staying tuning in with me and take an actionable point. If you're waking up at 4:30 or 5, give me that particular podcast description about this podcast you can write Jagdish. I'm waking up at five o' clock after this podcast. I'll be really happy to see that comments in you. Okay, thank you so much guys. Take care. Give me best star rating in Spotify and Apple if you feel this is valuable. Until then, see you. Bye bye. Take care.