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

[@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]

😂😂😂😂

[@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?

[@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

[@sidythesloth]

@@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

[@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

[@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

[@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.

[@cmerr2]

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

[@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.

[@SarahHodgins]

Get a sun lamp! They really help!

[@Alejandrodorango]

I hope they pay you good

[@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

[@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

[@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

[@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 🙌🏻

[@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.

[@renbeatz.]

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

[@TitanTubs]

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

[@kylewatson6890]

Amphetamines

[@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?

[@LoLelfy]

brilliant video, thank you so much

[@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

[@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

[@Gofasterthanthecheetah]

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

[@mahesha502]

😂

[@HiHi-ek1dd]

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

[@syedshazanrizvi3518]

I like how he said bearable instead of happier

[@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

[@smhca]

Sleep outside .... thanks

[@Lifewithadonis.]

I found this video very helpful! Thank you

[@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. 👏

[@letstalkaboutwithdan]

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

[@B2M2948]

I read the title but accidentally skipped over "Early"

[@AliSalman-ye9sq]

Very nice!! Practical and useful Thanks 💙

[@Raygun249]

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

[@pamelahermano9298]

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

[@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🥲

[@carylannebeltran]

Insightful. Thanks for this!

[@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.

[@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 😅

[@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.

[@tulgoryt]

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

[@azul4904]

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

[@jusjos1970]

Thank you for making this video.

[@rileygally2967]

Great video! Super easy to follow

[@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 😊 🙌!!

[@Enrique_Solano]

Thank you, I really enjoyed this video!

[@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.

[@teddyriefke4740]

This was very helpful! Thank you!

[@tombrettschneider2797]

great video!

[@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...

[@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.

[@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.

[@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.

[@jomofilart2999]

Great content sir! Thanks for sharing.

[@berlinbohn]

Thank u! Super cool information

[@Tauntingyouallday]

Editing is really great.

[@AnaKey2002]

Cool! I'll try it tomorrow :)

[@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.

[@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.

[@nickolassalimesa6431]

I like this guy, he seems smart and charismatic

[@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

[@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...

[@iconyuhyuh]

What if you physically can’t get out of bed 😭

[@YawYwetWah]

Put a alarm clock very far from you and when the alarm goes off you will have to get up and turn it off

[@jadsru1]

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

[@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.

[@manasrao5924]

Nice use of these elements

[@Milanv0908]

The reason for me its so hard is morning sickness... every time no matter what i do and it does not go away. Been like this for years now

[@vivekbhatnagar2820]

miss the old academy and clubs vibe 🥲

[@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…

[@roguerangerproductions]

Me watching this at 12am 💀

[@youngrevival9715]

That’s a good point that Andrew said. Try to get to bed most of the time. Yes going to bed and waking up every time at the same time is great but we love real life’s and if we shoot for majority sam time we will reap most of the benefits

[@PJLeblanc]

I studied that effect for the past 10 years. Yes these hack work, but the root issue for most people is their sugar consumption.

[@weywey4585]

Your channel needs more subscribers.Great content

[@sohaibkhan3279]

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

[@Jpiecho_fx]

So good material keep it up bro!

[@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!

[@leoliontec]

Really well made👍

[@rahulshendre7089]

Your videos are the best !! Thanks lot

[@CherryBerryFashion]

This video was extremely helpful!!

[@Anas0312780]

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

[@T-W-M]

I had to wake up at 6am Mon-Fri for work, sucked at first but somewhat got accustomed to it.

[@CruzZzilla]

Loved the Pokemon energy cards as graph examples 🥰

[@nadafarhan464]

I have a chronic pain in my back and everyday it’s worse me when I lay down or sleep , during the day it’s less painful

[@bllake37]

please do a how to wake up every day without feeling miserable next 🙏

[@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

[@Fht9]

Your opinions and advice are based on your beliefs. Beliefs are based on personal choice. Therefore it is not one’s responsibility to live up to yours or anyone’s expectations especially when it comes to beliefs

[@LegalSenpai]

Any tips on staying asleep? I wake up every 3-4 hours on the dot and it is driving me insane.

[@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?

[@Will-xl7xp]

Sleeping earlier and getting a daily workout does wonders. And having low sugar intake and hood hydration. Believe it or not- using energy builds more energy- with adequate rest

[@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

[@pixalsplay3744]

You have a great home

[@KoiAcademy]

Thanks lol

[@hashh2019]

how to deal with zombie mode in the second half of the day when i wake up early- feels like jetlag

[@Frorackous]

Next to the window light doesn’t work, it’s about 50 times less effective than regular sunlight. (Huberman)

[@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

[@xylo795]

I feel like I get too much cortisol when I wake up I Just have a massive panic attack and spend the rest of the day trying to numb myself down

[@vitzbig]

This is all great but for most people the main issue is getting out of bed in the first place. I would love to get out of bed and do all of this, but the hardest part is not hiting snooze some 20 times

[@KoiAcademy]

Hey there! Hope you are well and taking care of yourself! That honestly is something I can relate to, but when you have dedicated to improving yourself, you have to force things that you want to do. Two ways that helped me with this was Mel Robbins 5 second rule (Count down from 5 like you are in the NASA control room controlling a space shuttle launch that is yourself and once you get to 0, you literally hurl yourself towards the bathroom, if not, shoot straight up) Second, put the phone in the bathroom with the loudest, ugliest alarm. You'd have to walk to the bathroom to hit the off button, so you might as well just wash up and get ready, right? 🤷‍♂️ Keep me posted if you give these a try and let me know your thoughts!

[@lineetta]

Jeez, if it were broad daylight outside, I wouldn’t have any trouble waking up! The thing that’s helped me the most is buying a smart bulb to automatically fade on before my alarm.

[@windowshater-j8b]

Actually going outside as a student in the morning is very difficult as example me, i get up at 6 o clock and then i have to make my food ready for the day, pack my stuff, have breakfast. and then its like 6:35 am and then i have to brush my teeth and have to be directly ready to leave the house at 6:55 pm to go to school for 45 minutes with a train that rides only every 10 minutes. SO i only can get up like 10 minutes early to bring my self to really wake up. And also taking cold howers in the morning, for me my hairs would be still wet af when leaving and thats way more bad then waking up slowly. But at the other part, there are some people wich may wake up better now so ty for the video.