you'll do it are two very different things. So, here are 5 simple and science-backed steps to spring out of bed at dawn:Most people recognize the power of melatonin as your nighttime sleep hormone, but many don't understand how it functions synergistically with the stress hormone cortisol. At night, melatonin should rise as cortisol falls. In the morning, melatonin should fall as cortisol rises.
To spring out of bed at 5 a.m., you'll need to start shutting down electronics by 7 or 8 p.m. Ditto for eating since you need all bodily rhythms to enter sleep mode. Trade the TV remote and chips for a book and cup of chamomile tea or a supplement with L-Theanine to help calm the mind.sleep compression
Then, you'll strategically add back half the amount of time nightly that you subtracted in weeks 2 and 3 on either end to land at your target bedtime and wake time. For example, add back 15 minutes of sleep nightly if you subtracted 30 minutes of nightly sleep in week one. By the end of week three, these two times should ideally be 8.5 hours apart — which allows for 30 stress-free minutes to fall asleep.
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