How I wake up early every day without feeling miserable

[@KoiAcademy]

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[@r3xSean]

Summary: 1. Get as much light into your eyes for 5-10 min as early as possible (Outside Light > Light from Window > Artificial Light) 2. Exercise (no need for a full workout) in the morning helps get rid of the groggy morning feel and helps you sleep better the next night 3. Delay drinking caffeine 1-2 hours after waking up to prevent mid-day crash/slump 4. Drink a glass of water when you wake up (recouping the lost water overnight) 5. Cold showers help you wake up easier (Tip: Start with warm water, then turn it to cold for the last 30sec for a similar effect)

[@vince9876]

Thanks for the quick facts bro

[@HiHi-ek1dd]

Hey

[@CJMAO2000]

Thank uuuuu,dear

[@simratjitsingh5048]

doing god's work

[@KoiAcademy]

😍😍

[@jolumieretv]

“winning back your weekend” is a great way to motivate yourself to start weekends on the right path with these habits. i think doing these on weekend mornings will allow me to rest and have fun later in the day with a better mood rather than feeling lazy/guilty

[@KoiAcademy]

Yes! That’s what it’s all about

[@SoulFighter27]

Nice !

[@thesaddestdude3575]

@@KoiAcademy Sleeping issues in people who have depression makes sense now, elevated cortisol.

[@tiltingart9276]

My issue is before all this.. to get UP from bed😂 so I can try this routine. I literally can't get up

[@PwrGK_]

put ur alarm on the other side of the room

[@lezrashan4054]

I sent this to my husband with no context and now he's mad at me for bullying him lmaoooo

[@VladimirPutin__]

😂🤣

[@The10.000ThingsOfficial]

Jajaj

[@malihanusrat2797]

🤣🤣🤣🤣🤣

[@MyspacHor911]

Your husband is soft

[@lezrashan4054]

@@MyspacHor911 yes him is a soft uwu boi

[@bloblablah7409]

So basically if you take a cold shower with the window open to let sunlight in while doing jumping jacks to get some exercise and drink some of the shower water from the shower, you’ll be good to go 🤙

[@falinetriska8900]

sounds like a plan lol

[@SoulFighter27]

EFFICIENCY! 😂😂

[@EagleTjYt]

multi tasking at its finest

[@joshuao2421]

Don’t slip🤣

[@FrostCenturion]

😂😂😂😂

[@emmakate2376]

When I was in a mental hospital for 3 months we all followed a routine and would get ready and walk outside and get sunlight and go to school or were we eat and we did it every day at the same time getting up and going to bed at the same time after a few weeks i’d get so tired before 7:30- 8:00 pm and id have to go to bed and let me tell you i’ve never been like that in my life ive always had problems with sleeping and waking up early i never had that much energy through the day i’d never thought i could just wake up at 6 am with out an alarm or going back to bed it was the best 3 months of sleep i’ve ever gotten and i’d give a lot of it to the strict and simple routine and sunlight

[@KoiAcademy]

So happy for you 💪

[@sneha2221]

1.Get exposed to natural light 2.Drink water immediately after waking up to make up for the dehydration 3.Simple 5-10 min exercise..to get out of grogginess 4.Delay the coffee time during morning.. 5.Cold showers

[@malihanusrat2797]

U saved our precious time...😶

[@michi-bi]

thanks for summarizing the list, but i dont agree with #5 lol

[@sidisip]

@@michi-bi then dont do it

[@angelroseglow]

I do everything except exercise and cold showers. My job is very physical already so I've gotta save my energy. Lol And the cold air in the morning already makes it hard to get out of bed. I’ve discovered that a steamy shower in the morning really gets my blood moving and I feel so more awake and warm. It’s like a hot cup of coffee or tea but for my whole body. The problem is just working up the motivation to get out of bed. 😅

[@lazydog1862]

You drop this king *crown*

[@JohntheNobleSavage]

Thank you. I get up at 4:00 a.m. I take an ice cold shower but I drink coffee immediately! I go to bed at 8:00 p.m. after taking a couple of melatonin @7:00 p.m. Since I live in Florida we get plenty of light I'll start going out now the minute the sun comes up! You have taught a chronically old man a lot of good stuff! Just remember kiddies the older you get the more you will find that trying to stay alive becomes increasingly important!

[@SovereignSoul93]

Does melatonin help you. Do you recommend it. Thanks

[@Sofia-wx7mf]

Notes for me water - sunligh - exercise 1. Drink water when you first wake up 2. Get some kind of light expousour withing 1 hour of waking up 3. Short exercise to get rid of the rest of Adenasine (sleepy feeling) 4. INCREASE BODY TEMPERATURE with cold showers or a sweater (omg cold showers make sence now) 1/12/23

[@valery5900]

How's this going for you?

[@RetroHoo]

I love how you guys condensed a 3 hour podcast in like 10 minutes 😅. Just a small addition, a day light lamp helps as well (something I need in the winter here in northern Europe). You can also get a couple of LED day light strips 👍

[@syedshazanrizvi3518]

*addition

[@RetroHoo]

@@syedshazanrizvi3518 your small addition? 😉😅

[@joysfulljourney]

How are these LED day light strips? 🤔 I have seen the day light lamps, but not these LED ones

[@cmerr2]

Just have to let you know that you got my upvote for the Pokemon Energy card shots. Very creative!

[@heiltecn9ne]

What’s weird to me is when I wake up at like 5-6 am I feel amazing when I wake up no groggy or exhaustion. When I wake up between 10-11 am I feel awful!

[@EricaMahoney-p3x]

Yes ! Even if I wake up 3 hours later at 7

[@xFlared]

When I work in a warehouse during winter season I wake up at 3:45 am and finish work when it's dark. I get no sunlight 5 days a week. Most people in workforce that work at least 10 hours barely see any sun during the week half a year. It is a serious issue and one of the causes of suicide and depression.

[@Alejandrodorango]

I hope they pay you good

[@Salma_Siala]

What I do is getting out of bed quickly as soon as I wake up. Because the more you stay in it the lazier you'll get. I jump off bed, wash my face and start doing anything I like but not on my phone, I'm not allowed to use my phone until I'm fully awake. The early hours of the day are the most important, they'll affect the rest of the day, because of all the thoughts we get from just using social media, or even replying to a friend's text, we will keep thinking about it, and it will drain our energy. But if we start with something really important to us we will be happy and satisfied, and it'll give us energy for the rest of the day.

[@TomtheTaxiDriver]

I’ve heard all of this and read the books but never implemented any of it, but your video is incredible at showcasing it visually. Your editing and explanation is flawless, thank you so much 🙌🏻

[@mickeynotmouse]

As a 30 year old guy who was been watching videos exactly like this on and off since he was 15, none of this shit works. I'm sorry to say sometimes your daily activities are unsustainable and you gotta listen to your body and get some more sleep. Sometimes you can do that, and sometimes life just sucks and you can't. Here's a trick that has worked for me when I'm paralized in the mornings though: try to feel every part of your body slowly from your toes and go up to your head (not with your hands, just be aware of what is touching them or how they feel), at the same time as you hear what you hear and see what you see (birds outside, water, the wall in front of you) and take a huge breath. That will usually get you moving for like a minute, and sometimes that's enough. Take it one day at a time, or even better one moment at a time. Don't think about "I have my whole week ahead". You don't have to do your whole week right now. You just have to get in the shower. And if its gonna be nice and warm it's gonna be way easier to get in there lmao

[@aaron5734]

I just saw this video, but I have been doing this routine for a couple months now. Monday-Friday I wake up, drink a lot of water, go outside to soak in the sun. then i either run or lift weights. After I shower, then I have my coffee and a little food (usually overnight oats). Literally I have energy all day! it’s amazing if you force yourself to do it

[@renbeatz.]

I love the fact that this was 6 minutes long but had more information inside than 24 minutes of "debunking sleep" videos

[@nikketto100]

I work from home (starting around 9am) and for the last 3 weeks I've been trying to do some exercise before that (either going to the gym or running), it was a complete failure, I tend to do what you showed here, wake up, grab my phone in the dark and when I realise I spent 40 minutes scrolling twitter and it's too late to do anything, definitely going to implement this steps, working from home can turn you into a sedentary person without you noticing it.

[@TitanTubs]

Excellent video. You cut the bs and get right down to the CORE information. Exactly what people need o7

[@kylewatson6890]

Amphetamines

[@Gofasterthanthecheetah]

Watching this at 1:53 am, i guess I'll try this tomorrow

[@mahesha502]

😂

[@LoLelfy]

brilliant video, thank you so much

[@smhca]

Sleep outside .... thanks

[@gabrielpernia3591]

Thanks bro, I really needed this video and the way you explained each process in such a short video was amazing. You really helped me to understand in depth each of the points you touched on the video in a simple way, thanks brother keep it up. 👏

[@Lifewithadonis.]

I found this video very helpful! Thank you

[@syedshazanrizvi3518]

I like how he said bearable instead of happier

[@HiHi-ek1dd]

OMG YOU DON'T KNOW HOW MUCH I NEEDED THIS VIDEO, THANK YOU GOD THE ALMIGHTY.

[@manga1479]

Thank you for this, I've needed to add some routine to my mornings. I've struggled for all my adult life with this

[@letstalkaboutwithdan]

Awesome video! I'm going to try out this routine for sure

[@LR11306]

The finishing your warm shower with gradually cooler water trick also makes your hair shinier! At least for me. I open up all the blinds/curtains as soon as I'm up. I often am not ready for the light but I know the light will help. And it does.

[@73cidalia]

Unfortunately, in places like Northern USA and Canada, in the long winter months, it’s still very dark at 7 am, so opening blinds isn’t going to help. That’s where artificial light comes in. 💡

[@jyotisharma4706]

@@73cidalia .. .. . .please no no

[@dainepark6636]

What if it’s dark when I wake up?

[@RamaM..]

I know you asked 11 months ago but try to get a light alarm.

[@Taran-d.B.23]

Use such a plant grow lamp

[@justin_lee3005]

What if it’s light when I go to sleep? Lol sun goes down at like 10 in North Dakota. It’s insane.

[@pilot-vp1]

@@justin_lee3005 curtains and blinds

[@carmenwinstead3469]

@@justin_lee3005just curious, do y’all ever watch fireworks there? If so, do you guys have to stay up late just for them?

[@B2M2948]

I read the title but accidentally skipped over "Early"

[@seasong7655]

Waking up is easy. Falling asleep is the hard part.

[@williamjoseph1300]

Same problem, it’s almost like I have no off button until I’m totally zapped

[@beastmaster6973]

I'm the other way around🥲

[@tombrettschneider2797]

great video!

[@josegarza7719]

I wake up at 4:50-5:10. Be at work at 6. I’ve never been late to work well maybe except one time. I’ve had this routine for 3 years. I feel it never gets easier you just push through. I hate it so much. I’ve questioned my life many times this early too lol.

[@allen100solly2]

I can't believe it...whenever i think of how to tackle a problem, they bring out a video to solve that exact same problem. No cap at all

[@AliSalman-ye9sq]

Very nice!! Practical and useful Thanks 💙

[@Raygun249]

Thanks for these tips. I’m going to try these.

[@jusjos1970]

Thank you for making this video.

[@hairtie3859]

Problem is that I have to get up at around 6:30-7AM but there's no sun out when I wake up.

[@lyannecb8499]

I'm in the UK - England specifically - and am happy that it is now getting light when I get up at 6.30 and I can see the sky pink with the sunrise. But, of course back a month ago in mid February that wasn't the case! It's the getting light that's important, and artificial light is good. But natural light through a window is better, and direct natural light from going outside is best. Does it help looking at it in that order, rather than the other way round?

[@teddyriefke4740]

This was very helpful! Thank you!

[@azul4904]

i didnt read the “early” in the title and i was interested

[@carylannebeltran]

Insightful. Thanks for this!

[@ClearBlueSky1]

This is so simple it's crazy also super relevant to me right now!! I managed to start waking up earlier to study but am feeling super groggy , I can't wait to try these in the morning thank you 😊 🙌!!

[@weywey4585]

Your channel needs more subscribers.Great content

[@AnaKey2002]

Cool! I'll try it tomorrow :)

[@Tauntingyouallday]

Editing is really great.

[@rileygally2967]

Great video! Super easy to follow

[@Enrique_Solano]

Thank you, I really enjoyed this video!

[@jishajain7341]

At 3 am there is no light

[@brandonrobertathey]

I decided to go to bed at 10pm and wake up at 4am I quickly learned that the things I ate during the day were the main cause of being tired. I kept my diet clean, and 5 to 6 hours of sleep week after week feels no different than when I was getting 8.

[@Jpiecho_fx]

So good material keep it up bro!

[@jomofilart2999]

Great content sir! Thanks for sharing.

[@fx_raj]

I need to wake up at 4:15-4:45. There is no natural light for hours. Can I do something to make it more consistent and more bearable. As for the excercise, I wake up this early to make it to the gym by 5:30. Does it count as the morning excercise or 30-40 minutes too late for immediate excercise.

[@tulgoryt]

exercising and delaying coffee till I get to work really helped me

[@berlinbohn]

Thank u! Super cool information

[@harrycarter6244]

In the uk it’s dark till about 8:30 half the year

[@DTLamia]

Something that has helped me is having a very light alarm (like just vibrations) that slowly get me out of my sleep, without the hard cut a loud alarm has, 10min before my actual loud alarm. It helpes me not feeling groggy or getting scared by the alarm.

[@ahn0x]

Does anyone have experience doing these tips as a chronically ill person? I've spent a lifetime with crippling sleep apnea, so a lot of this stuff has just left me feeling tired regardless.

[@ngodangan1280]

Ur vid does not give me much information i need, but it actually make me curious and do i search myself. Now i figure out my own routine, about to start rn. Appreciate it. let's me share a bit. i have early pratice, the sun is not even up yet, and yes its everyday. 1. wake up 5, laying around 5min, 2. making bed 3. water 4. restroom 5. snack, a quick bar (should take before having coffeeine), energy drinking to boost. (i aware of side effect and already have solution, ill do further research) 6. packing up and run =)) (30mins total) hope it work for me.

[@eri7-11]

I get up every day around 6am to 7am after years of being a nightowl and normally waking up noon to 3pm for a few decades. How? I moved from US to Japan so the time I normally wake up in the afternoon is morning in Japan, it worked perfectly. Same for my nightowl mom, in Japan, she's an early bird. Sometimes we just have a certain inner timing and need to move to the right time zone. ALSO what helped was my hubby I am bewitched by is an early bird and I wanted to be near him every waking hour.

[@leoliontec]

Really well made👍

[@jadsru1]

thanks for the great content. your residency seem a lot happier than mine. i wish i captured clips like this during training.

[@pamelahermano9298]

The advice I give anyone is try to get outside as soon as you can. It helps tremendously.

[@rahulshendre7089]

Your videos are the best !! Thanks lot

[@NASkeywest]

My entire life I feel horrible when I wake up. Anxiety, aching, and feeling like I was hit by a train. It’s hard to have a good day when your first moment of consciousness you feel like you want to die an cry.

[@tan_VO5]

Hope you are doing better...

[@shashankraj7707]

Hey but if we would like to include meditation into it so what could be the serial order for doing tht!?

[@KoiAcademy]

Well, there is no order to this! The order of the tasks are customized to me and serve me pretty well (which I perfected a lot of trial and error) We are all unique so something that works for me, might not for you. That is why, you should experiment. Play around with the order that I gave and see which serves your energy levels the most. Hope this helps!

[@ParadigmTherapy]

Me waking up at 4 am to work at a warehouse until 2 pm so I don’t see sunlight ever until I finish work 😅

[@peterrubis]

it’s actually adenosine di-phosphate that is the energy deficienct version of ATP. It hydrolyzes off 1 phosphate when we exert energy (hence the “di” ) phosphates still attached.

[@ivysomanje9842]

Awesome as always

[@Hasiebk]

Wow man, great video, I subscribed, you condensed what took me over a year to learn and implement into changing my lifestyle to better increase my daily performance. With your editing skills and smooth talk track I didn't lose interest a single time though I know most of this information! Outstanding video 🎉

[@flor.7797]

I did this for months now I always wake up around 4:30/5:00 am and continue sleeping for another 90min circle 😢

[@09seekymeek]

Great video and Pokémon card reference!

[@CherryBerryFashion]

This video was extremely helpful!!

[@GK-pc4qb]

thank you I think i can manage to do at least 3 of these things without causing me to have to wake up early, im going to try right away tomorow morning

[@philghammond]

Love the nostalgia trip with the clever use of pokemon cards haha😄

[@KoiAcademy]

Haha! Did you have a shoebox full of them or a card sleeve?

[@RosasYo]

Love this man , I’m always so tired waking up but it’s my fault cus I like to go out to drink lol

[@rein_rein]

This is a wonderful breakdown This is absolutely justify why i can force myself to wake up early and do my stuff for few days but then i just crashes and wake up late but my body feels so right But i think we need more information about how the body manage adenosine, like just delaying drinking caffeine is not the solution if we knew how it circles to be ATP again i think that's the key

[@CruzZzilla]

Loved the Pokemon energy cards as graph examples 🥰

[@manasrao5924]

Nice use of these elements

[@bunstie5208]

Great video! 😊

[@sethcaro]

This is strange to me. I go to bed 22:30 and wake up 5:40. Sleep at least 7 hours and that’s it.

[@ramr7051]

Wonderful advice, thx. Now hopefully i won't forget about this haha...

[@KoiAcademy]

Thank you for the support! 🙏🏽If you think youll forget then always write the main ideas down or create action steps from the video you like! Use AI to summarize videos for you and have it give you the action steps!

[@dilnuraewmadatova]

Thanks a lot I'm gonna use it

[@christiancoder454]

Could you do some research of waking up easier with chronic pain?

[@nickolassalimesa6431]

I like this guy, he seems smart and charismatic

[@1DJSkittles]

I'm going to do this tomorrow because I've been getting up to chant and I kind of not fall asleep but goes like eyes closed when I'm chanting and I know I'm not really tired cuz I slept long enough so I'm definitely going to do this. Thank you

[@ichbinnilsroth]

so cool with the pokemon cards dude haha creative af

[@viero313]

Nice video!! 👏🏼👏🏼👏🏼

[@dylanbarker8461]

This is so valuable for when you’re actually “up” but what about getting from laying comfortably in bed to actually standing up. That’s my biggest problem and would love some recommendations

[@andrej3876]

Maybe try to place your alarm clock just outside your bedroom, next to a glass of water.

[@codybeames1534]

Instead of waking up at 6:50 I will now wake up at 6am for my warehouse job. Excellent.

[@RabbleRousy]

What helps me extremely, because most of my morning stiffness and grogginess comes from my back, is stretching. And it might be a good addition or alternative to the light workout. But it unfortunately doesn‘t help with the hardest part, initially getting up and out of bed…

[@spicynoodleboi]

How can I get some light first thing when it’s pretty dark out? Sometimes I have to wake at 5 or 6.

[@majorcoolsun]

Finally a video I can apply at 2 am

[@Jannyl13]

Great video! Just so you know, large parts of "why we sleep" have been debunked. There isn't much evidence for many of his claims! Those tips probably won't hurt, but still...

[@sohaibkhan3279]

Seems really effective. I'm gona try it out.

[@minnalveeran358]

Ur a life saver bro..

[@aveekv5]

Try the pranic c😊ffee, surya namaskar (sun salutation) in the morning.Its just awesome.

[@Anas0312780]

Now I just need a video on how to sleep without feeling miserable