Ashton Graham| Maintaining Balance
I enjoy getting up early. There is something magical about seeing the sunrise, the early morning light, and the quiet solitude I experience in the morning. Generally, when I rise early, I am not only more productive, but I also have more energy throughout the day. While I don’t always relish catching my horse and tacking up in the dark, I do like being on the road with horses going to gather cattle and watching the sun come up.
When I am not getting up to gather or work cattle, I still get up with the sun. No doubt you’ve heard Ben Franklin’s old saying, “Early to bed, and early to raise makes a man healthy, wealthy and wise.” Believe it or not, there is a lot of truth to it. Many successful people take advantage of the benefits of rising early, businessmen like Tim Cook, CEO of Apple; and Twitter founder Jack Dorsey who wakes before dawn to meditate, then goes for a run; and Virgin Group founder Richard Branson, who rises with the sun.
Going to bed earlier and waking earlier helps your circadian rhythms for better sleep.
“Your circadian rhythm relies heavily on light to help it understand day versus night so that it can send signals to your brain to produce melatonin, which helps you achieve better quality sleep," says Kalle Simpson, a sleep expert. It is important to follow a consistent cycle of rising and waking thereby increasing the natural sleep cycles that your body needs to promote healthy brain function.
Because I rise early, I am inclined to eat a healthier breakfast, spend time prepping a healthy meal to eat later in the day, and exercising. It also reduces my stress because I don’t have to rush to get ready for my day. Research conducted by Texas University found that students who were early risers made better grades and higher GPAs than those who rose later. Establishing a routine of rising early has been a Godsend to me and keeps me inspired.
While not everyone’s morning routine looks the same, some are spartan others indulgent, most importantly, it should not feel like a chore.
Here are a few tips to help you start to get up earlier. Set your alarm clock gradually, just 15 minutes earlier every day for a week towardthe time you want to get up. In order to make it easier to get up in the morning, go to bed earlier. Consider rewarding yourself by using the extra time to do something you enjoy. It is important to get out of the bedroom; by lingering there, you may be tempted to stay in bed. Open the curtains for some natural light. Years ago, I would make an appointment with a trainer at a gym to ensure that I would get up because money was involved. These days, thanks to COVID, there are all sorts of Zoom classes to sign up for at the crack of dawn.
There are also a few things you can do before going to bed that will help you sleep better. Turn off electronics a few hours before going to bed in order to wind down. Late at night avoid heavy meals and spicy food that can lead to indigestion and heartburn. If you are interested in sleeping better, please don’t hesitate to contact me if you wish to participate in an 8-week program I have put together for insomnia and wakefulness.
Reap the benefits of rising early. Mornings are also a great time to begin some rituals (see next week’s column). Once you establish a morning routine, you will look forward to getting up. Just as Ben Franklin did — and he had time to help found our country.
Feel free to share your thoughts with me: [email protected].
Ashton Graham is an educator, book publisher, photographer, cowgirl and yoga enthusiast. She is currently studying to become a certified yoga therapist and lives on a ranch in West Texas.
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