About this page
In this page, there is action in the morning, to improve various things such as mental and physical health, healthy life span, beauty (restoration of spots, wrinkles and obesity, rejuvenation of cells, etc.), concentration, imagination, ability to take action.
If you did not read the page to lead to this page, I suggest you read the page of Action for health, beauty, concentration, etc. and when to do it.
4:30 am: Get up if you awake less than 90 minutes before the scheduled time.
If you awake more than 90 minutes before the scheduled time of awaking, it is preferable for you to sleep again. However, If you awake less than 90 minutes before the scheduled time, it is preferable for you not to sleep again but to get up out of bed daringly. After that, let’s make the room bright. If you awake naturally often in the middle of the night, you may as well suspect the disease of sleep apnea syndrome. If it seems that the following occurs frequently though it is a natural arousal in the middle of the night, you may as well suspect the disease of sleep apnea syndrome.
- Until just before waking up, you had an abstract dream without a story.
- Clouding of consciousness immediately after waking up is intense.
5:20 am: Turn on heating with a timer 40 minutes before getting up.
Only when you feel cold in the morning, it is preferable for you to use a air conditioner timer function etc and make your bedroom warm already 20 minutes before getting up.
5:35 am: Turn on lighting with a timer 25 minutes before getting up.
By being exposed to the morning light before awakening, the body prepares for the awakening. Let the bed become bright 25 minutes before getting up. There are three ways, but it is preferable not to sleep again after getting up and brightening the room on own.
- You open the curtain before go to bed, then you take the natural light of the rising sun in the next morning. You better close the lace curtains considering sunburn and security. For the following people, I recommend another method.
- People who care about security
- People who have t bedroom entered with lights such as street light at night if the curtain is opened
- People who have the bedroom not entered with sunlight 25 minutes before getting up
- You use a lighting timer function and make your bedroom bright before getting up. Recently, ceiling lights with the fanction of timer are on sale. If you want to buy new lightings, the following ones is recommended.
- The one whose maximum brightness is as bright as possible
- The one whose brightness can be adjusted continuously as dark as possible
- The one which can switch the color of light with white coler and warm color
- The one has the fanction of timer
It is better that the color of lighting from morning till evening is white, becourse white light has the spectrum of blue light. Some lightings gradually become brighter over several tens of minutes with lighting up by the timer, but in that case, fine-adjust the time of timer. An example of the case of timer function that gets bright gradually over 30 minutes is as follows.
- Set the time to start brightening to 5:20 am (40 minutes before getting up).
- Set the time of the brightest to 5:50 am (10 minutes before getting up).
It is easy to buy them at a price not so high, so I recommend them.
- There is also the way that a person who is already awake opens the curtain or turns on as bright white light as possible about 25 minutes before getting up. For putting only light first without sound in sleep state, it is better not to make noise.
5:40 am: Turn on TV with a timer 20 minutes before getting up.
By bringing information used by your head to your ears before awakening, encourage awakening. Use a TV or the like to make the sound in the bedroom. It is better that there are images, too. It is better that, the volume of sounds can be heard in the bed, but is as small as possible without discomfort before getting up.
5:55 am: Flounder in the bed before getting up.
If you do not get conscious at this time, you need to be woken up by alarm clock or a person who is already awake. However, even if you are awake and conscious, you do not have to leave bed. In that case, it is preferable to do the following at bed.
- Looking at a bright place
- Looking at TV
- Thinking about the good things that will happen today
- Rattling your legs
Let’s get up out of bed a little before 6:00 am that is scheduled time.
6:00 am: Get up out of bed.
It is best to wake up naturally slightly before the scheduled time, but if you are not allowed to oversleep, you need to be woken up by an alarm or a person who is already awake at this time. The important thing is getting up at once. I wish you good luck.
6:05 am: Brighten up the room as soon as you leave the bed.
Let’s open the curtains of your house as much as possible. To take a blue light as much as possible, it is preferable to brighten the dark rooms with less sunlight using lighting that emits white bright light. In addition, it is ideal that you are barefoot when you are inside the room from waking up until evening, if you do not mind.
6:10 am: Drink hot water after brighten up the room.
Gargle gently and let’s drink water. If you do not feel the heat from the morning, it is preferable for you to gargle with lukewarm water and drink a glass of warm water. If you feel the heat from the morning, it is better that the water is cold.
6:15 am: Do oher things to do after hydrated.
Let’s do things to do after getting up, such as going to the toilet, washing your face, smartening the bed, changing clothes, etc. When touching water, If it is not uncomfortable, it is preferable to use cold water. If you use hot water, not hot water, but lukewarm water is better.
6:35 am: Prepare for breakfast after settling down.
It is good to prepare warm breakfast as easily as possible. Recommendation is one cup of miso soup and one banana. It is preferable to warm the banana in the microwave, if it is easy. However it is better not to eat the banana when feeling cold in the period such as autumn and winter. It is preferable to take EPA and DHA as nutrients. However, it is preferable for some people to avoid bluefish, oil and others in the morning considering labor hour and stomach poor. It is easy and good to take the supplements of EPA and DHA.
6:40 am: Have breakfast within 2 hours of taking a light.
It is preferable to have breakfast early, by 7:00 at the latest. And it is better to do the following while eating.
- Taking sunlight or seeing the sunny side
- Awaring of chewing
- Chewing More than enough
6:50 am: Do important work that requires concentration, 90 minutes after breakfast.
This 90 minutes is the time zone when you can concentrate most. It is preferable to use this time for things that need brain, the most important thing and leading to your step-up. First of all, in a short time, it is better to start with planning the day while referring to How to plan to produce results efficiently from a medium- to long-term perspective. After that you will do the work that need your head in full swing. For how to maintain concentration, refer to Concrete methods to make desk work and study etc. that need concentration and ideas more efficient.
8:20 am: Exercise for ten minutes early in the morning.
Let’s exercise for about 10 minutes. It is better that the exercise is rhythmical and has as light load as not to feel tired. For example, radio calisthenics and light load squat, thigh raising, walking etc. It is better to take single or multiple kind of exercise continuously for ten minutes. To turn neck or shoulder between the exercise, too. It is better if the following conditions are also satisfied.
- Taking rhythm
- Taking sunlight or seeing the sunny side
- Seeing far away
- Doing it outdoors
- Seeing nature or images of nature
8:30 am: Continue to take rhythm and prepare for snacks.
At this timing, if you are hungry, or if you feel like you will be hungry soon, it is better that you prepare for snacks while continuing rhythm. For example, to prepare while continuing singing. It is better that the snacks are warm and preparable easily, like the breakfast above. It is better to add the supplements of EPA and DHA.
8:35 am: In the morning, eat snacks before you get hungry.
Let’s chew enough and eat snacks with rhythm. It is better to keep rhythm for about 20 minutes continuously from the exercise. Even if you do not take snacks, it is better that you keep rhythm at about this time for a total of about 20 minutes.
8:40 am: Do the work that requires concentration, 90 minutes the aftermorning exercise.
This 90 minutes is the time zone when you can concentrate. It is preferable to use this time for things that requires concentration. For how to maintain concentration, refer to Concrete methods to make desk work and study etc. that need concentration and ideas more efficient.
10:10 am: Do the necessary minimum work.
At this timing, let’s do the work that is efficient if you do it in the morning, or routine work requiring relatively concentration. It is better that in the evening do the work that is efficient if you do it in the evening, or that do not require concentration, than that do it in the morning. If the above work in the morning is over and the time is left, it is free time until preparation for lunch. Let’s actively take a break, play, do fruitless something.
Last updated: December 27, 2018