Early Riser

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Disclaimer
Change Your Thoughts Guide
This guide provides information on waking early and getting a good sleep and offers strategies to do so. It should not be used if you have an ongoing illness. If you do have any type of ongoing illness, you should seek medical attention before reading this guide. The author of this book is not a licensed practitioner of medicine and the advice herein should be used for information only. Always carry out your own research and seek medical advice if necessary. This book is copyrighted by Steven Aitchison and contains material protected under International Copyright Laws and Treaties. Any unauthorized reprint, resale or use of this material is prohibited. No part of this book may be reproduced, stored in a retrieval system, or transmitted without prior written permission of the copyright holders.
How to Become an Advanced Early Riser

Getting 5 Hours of Sleep and Feeling Fantastic
Ebook design by CharfishDesign Copyright Steven Aitchison 2010. All rights reserved.
TABLE OF CONTENTS
Introduction....................................................................................................................................................6 Quick start guides.........................................................................................................................................10 Diary of an AER...............................................................................................................................................13 The truth about sleep....................................................................................................................................15 The AER Circle.................................................................................................................................................21 Module 1 - Preparing your sleeping environment ......................................................................................23 Module 2 - Wait until you're tired before going to bed.............................................................................26 Module 3 - Avoiding energy raising activities 3 hours before going to bed.............................................28 Module 4 - Investing for your sleeping life ................................................................................................30 Module 5 - Creating reasons to jump out of bed in the morning .............................................................31 Module 6 - Creating a morning routine ......................................................................................................33 Module 7 - Getting the exercise your body craves ....................................................................................35 Module 8 - Purging yourself of stress........................................................................................................37 Module 9 - Grabbing the sunlight ................................................................................................................43
Module 10 - Micro-Naps: The secret ingredient .........................................................................................46 Module 11 - The world's most accepted drug ..............................................................................................48 Module 12- Cut down on the booze ...............................................................................................................50 Module 13- The benets of water................................................................................................................51 Module 14 - Ditch the alarm clock................................................................................................................53 Module 15 - Killing the afternoon slump .....................................................................................................55 Module 16 - Eradicate night-time noise ......................................................................................................57 Module 17 - The process of getting up early ...............................................................................................59 Module 18 - Make the most of your extra time .........................................................................................61 Conclusion......................................................................................................................................................64 Thanks ...........................................................................................................................................................65 About the author..........................................................................................................................................66
INTRODUCTION
down to getting up early and keeping my energy high throughout the day. I have no special powers, I am just an ordinary person who wanted to find a way to make more time in my day, so I trained myself to wake up early and have bags of energy. I am excited to tell you that in this crash course you are about to learn some truly amazing lessons of creating the habit of becoming an Advanced Early Riser (AER). You will be one of those people ahead of the game and be able to wake up early and wake up with an energy you maybe have not experienced before. This will allow you to achieve so much more in life and help you on your way to achieving your goals at a much faster rate. If you put the lessons learned in this guide into place you will be one of those people who are in the top 1% of achievers, you will give yourself a distinct advantage when it comes to reaching your full potential and reaching your goals in life. I am going to be your AER coach throughout this guide and the accompanying audio program.
HANK YOU for downloading your copy of How to Become an Advanced Early Riser: Getting 5 Hours Sleep and Feeling
Fantastic. I honestly believe that this guide can change your life in so many ways. Imagine for a few minutes what it would be like to be able to get out of your bed every single morning, feeling refreshed, feeling eager to get your day started and feeling just as refreshed throughout your whole day. What would you be able to achieve? How would you feel? How many more tasks could you complete? How much more relaxation time would you have? I have been getting up early for around 13 years now and been waking up without an alarm clock for around 15 years, no big deal there you might think. However, I always hear friends and colleagues asking me how the hell I can put in so much time into the things I do in life: working full time as an addiction worker, working 20 hours with my online work, exercise regularly, relax regularly and spend quality time with my family. It is all

filled with the hope of achieving more, and filled with the absolute knowledge that you can achieve whatever you set your mind to. You are going to have to work at it, yes 'work' at it, but a little hard work didn't harm anybody. Having said that, you don't have to do anywhere near as much work as you would have if you had tried to become an AER on your own, this guide cuts out a lot of the work, and is a shortcut to your goal, but don't mistake that for it being easy. Okay, enough with the reality check. I know you will achieve your goal of becoming an AER, because you would not have bought this guide if you didn't really want to achieve that, so please, I invite you to stick with me and at least hear what I have to say. Are you going to be committed to this program? I really hope you are because the journey is going to be amazing and you will not regret it, your life will never be the same again.
I will not push you too hard at the beginning, as that would scare you off. There will be techniques you can use today, and there will be others that you will need to develop a skill for over a period of a few weeks. However, I will not make this a sales pitch and tell you how great I am and how others think how great I am and feed you with stories of my successes and other peoples successes at using this program. What I will do is get straight to the point in every chapter, and show you exactly how to become an AER. To make a drastic change requires patience and time and it is not something to be rushed into head on, that will only scare you off, never to use the guide or look at it again. Changes should be made at your own, comfortable pace, quick enough to keep you motivated but gentle enough to keep you interested. I am known for my honestly and this guide is no different. I won't tell you its easy when it's hard, and I won't tell you it's impossible when it's very achievable. This is the start of a lifestyle change, it's not just another habit that you create to make your life better, it's a lifestyle you are designing for yourself: A lifestyle filled with energy, filled with passion, filled with the determination to do better,
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"Buckle your seatbelt, Dorothy, cos Kansas is going bye-bye..."
Cypher, from The Matrix

These are not the only benefits; however, I believe these are the main benefits. You will find many more benefits as you start using and incorporating this program into your life.
Aims of this guide

The main aims of this guide are to show you: ! How to become an advanced early riser ! How to feel fantastic throughout day ! How to get a great night's sleep ! How to be more productive
How to Use This Program

There are four parts to this program: 1. The main guide (PDF) 2. The quick start guides (At the beginning of the guide) 3. The success log (This is in the folder you
There are many benefits to becoming an early riser including:
downloaded and is separate from the main guide) 4. The relaxation sessions (these are in MP3 format
1. Starting the day excited 2. Become more Productive 3. Get time to chill out 4. Prepare your mind for the day ahead 5. Work on your life goals 6. Get a fantastic night's sleep
and can be listened to on your computer or mp3 player, or downloaded onto disk) When I read any book or guide, I always skim the whole guide first, look at headlines, read parts of the paragraphs etc just to get a feel for it. When I have done this, I then go back to reading from the start and read the whole guide through.

help you nod off. A beautiful piano piece from a great musician. You can use these sessions as a way to help you relax, which is an important part of this program. If your mind is not getting enough relaxation time, it will not function correctly. What we are doing with these relaxation
Do the exercises at the beginning called the quick start guides, which will set you up for the rest of the program. The success log will help to clarify your thoughts and help to clear your head to become an AER
The Relaxation Sessions

Included in this program are four relaxation sessions: The Morning Session - Intention Manifestation: A guided meditation to relax your whole body and a time to think about the things you want in life. The Afternoon Session - Energy Blast: This is binaural beats mixed with trance music to get your blood pumping whilst busying yourself with some activity (A real energy boost). The Evening Session - Forest Walk: A 20 minute guided meditation to help you relax The Nightime Session - Sleep: If you have trouble sleeping this relaxation music might be just the thing to
sessions is accelerating the relaxation state much quicker than, and more often, than you normally would throughout your days, thereby lessening your need for more sleep. However, this is not the main part of the program and they should be used in conjunction with the other techniques I will show you in this program. The modules can be taken in any order and worked on as there is no linear way of doing this, this will become obvious when you read them, for example I speak about cutting down on coffee, if you're not a coffee drinker it won't apply to you. I will be here for you should you have any questions and you can contact me on 5hours@cytguides.com. Okay, time to get started.
QUICK START GUIDES
Quick start guide 1 - Where are you now?

To be able to design an effective program for yourself using this program, it's important to know what your patterns are in life that are possibly holding you back from becoming an AER Before moving on please fill in the short questionnaire in
HERE'S A FEW quick start guides to get you started thinking about your current situation and to help you rid yourself of negative energy.
These are important guides and form the basis of what we are trying to do here; help you become an Advanced Early Riser (AER) and feel fantastic. To be able to do anything in life, and do it well, it is important to know and do a few things first: Know where you are on your path just now Clear your head in order to start fresh and motivated Know where you want to go in your life Start you new path So using the above 4 points as a basis we have 3 quick start guides to get to know you just a little better.
your Success Log entitled 'Quick Start Guide 1 - Where are you now' about your current lifestyle. Okay, you've filled in the questionnaire, now it's time to tot up your answers to give you a score out of 100. To do this simply give yourself a score of 5 for every question you answered yes to and give yourself a score of 0 for every question you answered no to. Now, add up all the points you answered yes to. This will give you a score out of 100.
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Score:
0 - 50 : There's many areas in your life you need to work on in this program. 50 - 90 : There's many areas in your life that you're doing great with just now and this program will be a lot easier for you. There are still a few tweaks you can use to help you on the last few steps. 90 - 100 : If you scored this high on the questionnaire chances are you won't need to read this entire guide, but just skim through it and pick out some minor tweaks that will get you to becoming an AER
Quick start guide 2 - Empty mind, tidy mind

In your Success Log, under 'Quick start guide 2 - Empty mind, tidy mind' I would like you to print the page off (if you don't have access to a printer use a blank piece of paper instead) and take 15 minutes and fill out every single thing that's on your mind just now - your worries, your hopes, your dreams, your fears, anxieties, your positive thoughts, your negative thoughts, everything you can think off. When you're done come back to this page. Okay I hope you have managed to do this, as it's very important. The next thing I'd like you to do is put a tick in the column headed 'yes' against everything on your list that you are able to do something about, and put a tick in the column headed 'no' against everything that is out-with your control. For example, if you are thinking about that presentation you have to give next month, put a tick in the column headed 'yes'. If you are worried about the state of the economy today, put a tick in the column headed 'no'.
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Okay, so far so good. On the same sheet, you will see another column headed 'Priority'. Take all of the items on your list that you said you could control and start to prioritize them in order of importance to you and your life. Now take the top eight on the list of your priorities and transfer them to another sheet (Just print out another sheet and write down your top 8 priorities). This list of eight are the things you will work on over the next month or so, and it's this list that you will be working on when you are getting up early. It's time to start realizing your goals in life, to start getting rid of the things you no longer want by completing them and letting them go. With the list of things that you have no control over I would like you to say each one out loud, visualize it as you're saying it, feel it as your saying it, hear it as you're saying it and tell that item that 'I am now letting you go', say it a few times but really feel it, feel that weight lifting from you, feel the power coming back to you, feel the energy surging in you as you take control and tell it 'I am now letting you go.' Now mentally throw that item into a vast sea and see it sinking slowly down into the deep water below and forever let it go.
Quick start guide 3 - Knowing what you want in life

Again, in your Success Log you will see the section entitled 'Quick start guide 3 - Knowing what you want'. This is a quick 10-minute exercise and what I'd like you to do is list down every single possible thing you can think of that you would like to come into your life. It can be anything you want, from the biggest thing to the smallest thing, list everything as much as you can think of in 10 minutes. We are going to be using this in another module so keep it handy. If you've done all quick start guides, you should be pumped up ready to start with this program.
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6.00 - 6.30 walk for two miles or some other form of exercise. 6.30 - 6.40 Meditation or relaxation 6.40 - 7.00 Write for new eBooks or work on the blog, follow up with connections. 7.00 - 7.15 Get the boys up for school and wake Sharon up to get ready for work 7.15 - 7.30 Shower, brush teeth. Make sure the boys are actually up 7.30 - 8.00 Spend time with my wife just talking about
DIARY OF AN AER
EFORE I GO ON to share with the benefits of being an early riser let me share with you a typical day for me:
4.30 - 5.00 Get up looking forward to the day ahead, in fact really excited about the day ahead. No alarm clock to rudely awaken me out of a good night's sleep as I get up naturally. 5.00 - 5.15 Check in with important emails, prioritizing what needs to be answered now and saving other emails for later replies. 5.15 - 5.45 Check in with connections on SU, Twitter, Facebook and LinkedIn. I have recently become the Guest Post editor at TheDailyBrainstorm and linking with new exciting people is one of the remits here so this part of the day is important. 5.45 - 6.00 Cup of coffee and walking around the kitchen (I do all my thinking and come up with some ideas whilst walking around), put notes in my ideas book.
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the day ahead, dreams, chilling. Having breakfast with Sharon, toast and tea whilst boys watch a little TV (if they are ready :) ) 8.00 - 8.15 Last minute preparations to get house in order, school bags, lunches for the boys etc, kiss Sharon goodbye (very important :) ) 8.15 - 8.30 Take boys to school

22.00 - 22.15 Get the boys ready for bed and hug goodnight 22.15 - 11.30 Chat with Sharon, watch TV, read
8.30 - 8.45 Drive to work whilst listening to a business or personal development book on my iPod 8.45 - 12.00 Work as addiction worker
This routine obviously changes at the weekend. Friday 12.00 - 13.00 Go home for lunch and check in with connections. Grab a coffee, open letters. 13.00 - 16.45 Work as addiction worker I still get up at 4.30 - 5.00 on Saturday and Sunday and 16.45 - 18.00 Spend time with Sharon talking about our day, chilling, cup of coffee and talking with boys if they are around. Take them to clubs if necessary. 18.00 - 19.00 Write, emails, connect, put dinner on if I am making it, otherwise Sharon will do it. 19.00 - 20.00 Sit down to dinner with Sharon and the boys and talk about day 20.00 - 22.00 Coaching calls, write some more, deal with more emails, The diary is just an example to be used to illustrate how I spend my time with the extra hours I have created by getting up early. Had I been one for staying in bed until 7 O'clock in the morning I would not have my online business up and running and certainly wouldn't be able to communicate as much as I do when I am networking and speaking with blog readers etc, which is an extremely important part of my online career. work a little longer as Sharon doesn't get up until around 9am and the boys around 10am. Therefore, weekends are family time and I'll do a little work when Sharon and the boys are watching TV, later on. night is movie night and we sit in to all watch a movie together or go to the cinema if there's a good movie we all want to see.
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Dr. Neil Kline, a sleep physician and representative for the American Sleep Association. "You need what you need," says Kline. "Some people may only need 6 hours, while others wont function as well unless they get 8. There isnt one specific amount of sleep that every person needs." Daniel Kripke, co-director of research at the Scripps Clinic Sleep Center in La Jolla, California, says: "I think we can speculate [about why people who sleep from 6.5 to 7.5 hr. live longer], but we have to admit that we don't really understand the reasons. We don't really know yet what is cause and, what is effect. So we don't know if a short sleeper can live longer by extending their sleep, and we don't know if a long sleeper can live longer by setting the alarm clock a bit earlier." Scientists cannot yet tell, for sure, why we really need to sleep, which amazes me. We have all these technological and medical advances in life, yet we still don't know for sure what the function of sleep is, we can only guess at what the functions are. That in itself is an indication that we should be listening to our own bodies rather than listening to what studies tell us about a fraction of the
THE TRUTH ABOUT SLEEP
HE 8-HOUR SLEEP RULE is just a myth. That's a big statement to make I know. So where did it come from?
The study most often cited in support of the eight-hour claim was performed in 1993 by Thomas Wehr, M.D., at the National Institutes of Health in Bethesda, MD. In this study, 16 volunteers lay in bed in a darkened room for 14 straight hours a day for four weeks. At first, the volunteers slept more than 12 hours a day on average. After a few weeks, most reduced their sleep time to somewhere between seven-and-a-half and nine hours. Wehr concluded that this is the optimal amount of sleep. During my research for this program, I read a lot about our sleeping habits and how much sleep a person really needs. You will have no doubt heard about studies that apparently prove that adults need 8 hours of sleep per night or they will die younger, then there are many studies to show if we sleep, too long we will die younger.
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people in the world.

28 hours per week productively in order to maximize our life and truly start working toward our goals in life, big and small.
It also tells us that the brain is
incredibly complex, so complex that we cannot yet know what the function of sleep is, and it's also fantastic at adapting to its environment. We can use this adeptness to train ourselves to sleep less. So far, you have trained your body, over years, to get maybe 8-10 hours of sleep per night and if you don't get that amount you will feel tired. The operative word here is 'trained'. You might have trained your body unconsciously, it's just what you've always done: gone to bed at 11pm and got up at 7.30am and maybe had a longer lie at the weekend. You probably haven't consciously tried to change this habit, you go to bed when you're tired, which is usually around the same time every night and you get up when the alarm goes off, nothing fancy. However, in this program I want to show you how you can consciously train your body to get 5 hours of sleep and still feel alert, energized and much more productive throughout the day. We will be looking at five areas of your life, which will benefit you in general, but also ensure that becoming an Advanced Early Riser will not have any detrimental effects. We will then go on to look at using the extra 7 -
Here comes the science bit....

To make this guide a little easier on the old grey matter I thought I would get the science bit out of the way at the beginning. I also wanted you to have a quick look at the science of sleep, which will make it easier to grasp how we sleep and what's happening in our brain, this way you'll grasp the concepts shared later on in the guide much easier. Stick with me for the next five pages as knowing about what's coming next will be worth it, and it's dead interesting (honestly!)
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Your amazing brainwaves
Our brain is an electromechanical organ. It's producing tiny amount of electrical signals all the time, depending on our state of mind. For example right now as you are reading this guide, the tiny electrical signals from your brain will be moving back and forth fairly quickly and you will probably be in what is called a Beta state of mind.

!
However, when you fall into a deep sleep the electrical signals are not as rapid, are moving quite slow, and are known as Delta and Theta state of mind. These tiny electrical signals are measured on an Electroencephalography (EEG) machine and are output in waves, hence the term brain waves. Brain waves themselves are measured in Hertz (Hz), or cycles per second (I know, my brain's hurting too, but stick with me).
The Stages of Sleep
! Stage 1 Stage 1 is the beginning of the sleep cycle, and is a relatively light stage of sleep. Stage 1 can be considered a transition period between wakefulness and sleep. In Stage 1, the brain produces high amplitude theta waves or low amplitude alpha waves, which are very, slow brain waves. This period of sleep lasts only a brief time (around 5-10 minutes). If you awaken someone in the stage, they might report that they weren't really asleep (when my mum used to wake my dad up, after having eaten a big dinner, he always used to say 'I wasn't sleeping, I was just resting my eyes). ! Stage 2 Stage 2 is the second stage of sleep and lasts for approximately 20 minutes. The brain begins to produce bursts of rapid, rhythmic brain wave activity known as
Frequency
Name
Associated with
13 - 40 Hz Beta waves 7 - 13 Hz 4 -7 Hz < 4 Hz
Activity, active concentration, anxious thinking Alpha Waves Daydreaming, drowsy, very relaxed Theta waves Dreams, deep meditation, hypnosis Delta waves Deep dreamless sleep
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Therefore, as we are in the process of going to sleep we go through five different stages of sleep. These different stages all have different brain wave patterns associated with them.
sleep spindles. Body temperature starts to decrease and heart rate begins to slow.
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! Stage 3

stage 2 sleeps are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. We have sleep cycles through these stages approximately 4 or 5 times throughout the night, and they last approximately 90 minutes (this is important to know for the modules later on). So what the hell does all this have to do with becoming an advanced early riser? Hold on Grasshopper, the juicy bits are coming, just one more science bit to go. ! Summary of the stages of sleep
Deep, slow brain waves known as delta waves begin to emerge during stage 3 sleep. Stage 3 is a transitional period between light sleep and a very deep sleep. ! Stage 4 Stage 4 is sometimes referred to as delta sleep because of the slow brain waves known as delta waves that occur during this time. Stage 4 is a deep sleep that lasts for approximately 30 minutes. Bed-wetting and sleepwalking usually occur at the end of stage 4 sleep. ! Stage 5 Most dreaming occurs during the fifth stage of sleep, known as rapid eye movement (REM) sleep. REM sleep is characterized by eye movement, increased respiration rate, increased brain activity. REM sleep is also referred to as paradoxical sleep because while the brain and other body systems become more active, muscles become more relaxed. Dreaming occurs because of increased brain activity, but voluntary muscles become paralyzed. Sleep does not progress through these stages in sequence, however. Sleep begins in stage 1 and progresses into stages 2, 3 and 4. After stage 4 sleep, stage 3 and then
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Stage of Sleep Characteristics Length Stage 1 Light sleep, 10 Minutes at blood pressure start of sleep falls, breathing and longer at Stage 2 slows end of sleep Gradual descent 20 minutes into a deeper slows initially, and progresses sleep, heart rate longer as sleep
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Stage 3 Beginning of deep sleep, much slower brainwave Stage 4 patterns Body systems decline as it reaches this deepest state of Stage 5 sleep REM stage of sleep

Contrary to popular belief, your body temperature does not stay constant throughout the day; it rises and falls in a cyclical rhythm. The chart below shows, roughly, how our body
30-45 Minutes, decreasing as sleep progresses 20 Minutes for the first 2 cycles of sleep
temperature rises and falls throughout the day. Notice from 9pm - 6am your temperature drops from 38 C to 36 C. This is how your body knows that it is time to sleep, along with a drop in Melatonin, which we'll talk about in a second. You'll also notice that your body temperature
Brief at the beginning of sleep and prolonged as sleep progresses.
drops from 12pm to 1pm (again, rough figures), this is why we get the afternoon slump; it's a natural rhythm that all humans have.
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The circadian rhythm
As you become an AER, you will essentially be changing the cycles that your body currently works on. These cycles are called the Circadian rhythm, which is the bodytemperature rhythm. ! Melatonin and sunlight

increase your energy levels throughout the day and make you feel less tired during the day. Strangely enough when you exercise during the day your body temperature, will rise and last longer until the end of the day, however exercise also makes the body temperature drop quicker when it's time for sleep. Therefore, sleep will come to you quicker when your head hits the pillow, because of the quicker body temperature drop.
Our body is an amazing machine as the release of the sleep hormone, Melatonin, shows us how our bodies take care of itself and tell us when it's time for sleep. The release of melatonin occurs when the light that we receive in our eyes starts to drop. So for example when it's dark outside we naturally feel more tired, as the body releases melatonin to make us feel drowsy. That's why we feel as if we have more energy in the summer time and feel more tired and a little more depressed when it is winter. Higher exposure to sunlight also delays the body temperature drop, and will allow you to have more energy and stay awake for longer during the day. Not enough sunlight will mean your body temperature drop happens a bit quicker, and will make you feel drowsy. Getting enough sunlight is a major part of this program so it's important not to underestimate the module on getting enough sunlight, which is a little later on. ! Exercise and the circadian rhythm Exercise is another major influencer on your body temperature. Getting exercise promotes a quicker rise in temperature. Having peak of body temperature will
So, imagine you're getting plenty of exercise, plenty of sunlight and you are waking up earlier in the morning, say 6am instead of 8am. It may sound a little strange to say that you will have more energy. You'll have more energy because you are getting more sunlight and you are exercising more and because of this, you're getting a better sleep at night. This is only part of the mystery of becoming an advanced early riser and now it's time to ditch the science and look at the practical stuff.
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Preparation - This is what you do before getting ready for bed, I don't mean just before you slip in between the sheets, I mean a few hours before you go to bed. This is massively important and can be the difference between a great night's sleep, and boundless energy and a fitful sleep, feeling sluggish in the morning. Hibernation - this is about your sleep during the night and how you can make it better to feel refreshed and full of energy in the morning and throughout the day. Brain Resting - This section is about how we rest our brains throughout the day. We are so busy we often forget to take some down time, which means we are constantly in a state of alertness and stress. We will look at ways of getting enough brain relaxation time, enough to charge your batteries but not so much that we have to take a lot of time out of our busy lives. Conditioning - We will look here at our physical bodies. It's not just the mind that needs to be looked after as we become an AER, we have to look after our physical wellbeing as well. We'll look at some simple steps to take to be able to keep your body in shape.
THE AER CIRCLE
HE AER CIRCLE is the different areas of our lives, which aid our sleeping for maximum benefit and energy, and will enable you to
become an AER.
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Nourishing - What we put into our bodies is hugely important too and the modules in this section will tell you a little about what to avoid and what will be good for keeping your energy going throughout the day. Okay let's get cracking and get you on your way to becoming an AER.
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telling you to do it :) ). Remember what it felt like sleeping in the clean, tidy room the first night: The sheets were clean and fresh, the room was uncluttered, and it was a joy, pure bliss. It's time to recreate that feeling only this time look at doing it every night. Give your bedroom a spring clean from top to bottom. After you have done the spring clean it will only take a few minutes each night to keep it that way and maybe a half hour at the weekend to Hoover, polish and change your sheets. It's amazing how a tidy environment clears the mind and helps you toward getting a great night's sleep. Having a clean and tidy sleeping environment calms the mind. According to Feng Shui, clutter can block the flow of chi, lead to stagnation, disturb sleep and generally prevent things in your life from moving forward.
MODULE 1 - PREPARING
YOUR SLEEPING ENVIRONMENT
KAY LET'S START from the nighttime and work our way forward.
The room in which you sleep is one of the most important rooms in your life. We spend 1/3rd of our lives in this room, after 30 days it will be 1/4 of your life. So it makes sense that the room in which you sleep should look, and feel as inviting, and as comfortable as possible, if you're going to make it as an AER.
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Tidy room, tidy mind

The first thing to look at in your sleeping environment is how tidy it is. If your bedroom is cluttered with junk, untidy and unkempt your mind is going to be exactly the same before you drift off to sleep. Remember when you were younger and your parents would clean your room for you, change the sheets, polish and Hoover it (after days of
So, time to get busy, clear the clutter from your bedroom and give it a good spring clean.
Lighting
The lighting in your room can also make a difference when you are trying to get great nights sleep. If you have a bright lamp or bright room lights, your body is not going to get the signals it needs to be able to get to sleep. When there is any kind of light in your bedroom, your body interprets this as sunlight and your energy levels don't drop as quickly as they should and your sleep clock will be thrown off balance. Appropriate lighting for different times in the night such as reading, making love or just drifting off is important. If you normally read with the main lights of your bedroom on, consider getting a lamp with a dimmer switch so you can control the lighting and its brightness. When it's time to fall asleep make sure there is as little light as possible, without blocking the sunlight that shines through in the morning. If you have a lot of light outside your bedroom window, you could put the bed facing away from the window so you are less disturbed by the light outside, but also allowing the sun to shine through and wake you up naturally. chapter. We'll speak more about sunlight in a later
Air flow and temperature

It's always good to keep your bedroom at a steady temperature, nice and cool is the best way to go according to sleep researchers. Your body temperature also works on a cycle. Your temperature drops by a few degrees at night in preparation for sleep, and is one of the signals the body receives that say 'okay, it's time to get some shut eye here.' If your room is stifling hot, then your sleep will be disturbed during the night. Try to experiment with different temperatures in your bedroom using your thermostat. Notch it down by a few degrees and find the best temperature for you. It's always good to give your bedroom plenty of fresh air. Sleeping with the window slightly open will help with this. This may not be possible for you so instead you can keep the room oxygenated by keeping the windows open whilst you are in the house. This way fresh air has already circulated in the bedroom before going to bed. Managing the three areas above will go a long way to you getting great nights sleep and will certainly help in your quest to get 5 hours of sleep and feel fantastic. It's not
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just about the quantity of sleep we are aiming to change, it's about the quality of sleep as well.
"I would have inscribed on the curtains of your bed, and the walls of your chamber: "If you do not rise early, you can make progress in nothing."
William Pitt
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sleep and still feel alert and full of energy throughout the day. One of the things I did was to make it a habit of going to bed when I was tired, instead of going to bed at set times. When I started doing this getting up early was much easier. Now I sometimes go to sleep at 11pm, sometimes, 12am, in other words I sleep when my body tells me it's time for sleep. You can of course experiment like I did for a few years, but I find that going to bed when I am tired and waking up at the same time each morning around 4.30 - 5am I feel much more alert and energized. Your body will soon find a rhythm and naturally get into the groove of falling asleep quickly when you go to bed and waking up at the same time each morning. After a few weeks of using this AER program you will find
MODULE 2 - WAIT UNTIL YOU'RE TIRED BEFORE

GOING TO BED
HEN FIRST STARTING to think about getting 5 hours of sleep per night I experimented over a year or two to get the
best results for myself. At first I went to bed at the same time every night and would wake up the same time every morning. Then I started cutting down on my sleep hours in 15 minute increments. Next I awoke when I was naturally ready to get up. I was still feeling tired and sometimes when I went to bed I wasn't sleepy at all and lay awake for an hour or two before drifting off. I then came up with routines and changed my sleeping environment and I researched what makes us tired, why we sleep, how much sleep do we really need etc. When I started combining everything you are going to learn in this course, it all started becoming a lot easier to get less
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that you get into a rhythm and your body will soon get used to being sleepy around the same time each night and you will fall asleep quite quickly. The longer you use the techniques and suggestions in this program the quicker your body will create a natural habit of sleeping great and feeling energized in the morning and throughout the day.
So, go to bed when you are tired and read the module on Avoiding energy raising activities 3 hours before going to bed.
The sun has not caught me in bed in fifty years.

Thomas Jefferson
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however it can take a while, so try not to exercise before going to bed. The best time to exercise is in the morning. When you become an AER you will have a lot more time to exercise in the mornings, as you will be cutting 1 - 3 hours from your sleeping time per day, which will give you a lot more time to do the things you can't do at night due to time constraints. Another advantage to exercising in the morning is the fact that you are less likely to miss your
MODULE 3 - AVOIDING
ENERGY RAISING ACTIVITIES 3 HOURS BEFORE GOING TO BED
OUR BODY HAS A RHYTHM, called the circadian rhythm, which we discussed earlier. It starts to wind down a few hours before you are ready for bed: your temperature drops,
exercise routine in the morning than if you were to do it at night. When you come home from work and you've had a hard day, the chances are that you want to relax and can't be bothered with an exercise program, in the house or at the gym, so you will start to miss your exercise routine. If you make it a habit to exercise in the morning the less likely you are to skip it. The same is true if you eat, drink coffee or tea and soda before going to bed as your body has to raise it's energy levels again to digest the food you've eaten, and coffee, tea and soda all disrupt the hormones circulating in your body which again requires you to have more energy to deal with these. Coffee is not metabolised as easily as food so it takes longer for the body to deal with caffeine
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breathing rate slows down, levels of melatonin rise, levels of adrenaline and corticosteroids drop and the body starts to produce human growth hormone (HGH). So our bodies are far from inactive when we are sleeping they are repairing and preparing the body for the day ahead. If you exercise before going to bed the less chance you have a going to sleep quickly when you get into bed as you are disrupting the bodies natural rhythm. Your body temperature will start to rise again before dropping off,
than it does with food, so best to avoid caffeinated drinks altogether at least five hours before going to bed. (See the module on caffeine for more info) If, when you go to bed, you are feeling hungry the best thing to do is drink a glass of milk as it contains tryptophan which is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy.
Next to temperance, a quiet conscience, a cheerful mind and active habits, I place early rising as a means of health and happiness.
Timothy Flint
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I am not going to pretend to be a bed/mattress expert so I will give you a link here to a PDF file which will help you choose a good bed/mattress, whilst I work on the psychology side of things with you: !"##$%&'()"*(+%'")(,*-(.#+(/#0(1(2*-(20/*+$(30%-*
MODULE 4 - INVESTING
FOR YOUR SLEEPING LIFE
NE OF THE BEST single investments you can make in your life is investing in a good bed or mattress. You spend 1/3rd of your life in bed so
it makes sense to make it as comfortable as possible. I remember shopping for a mattress a few years ago and thought 'Brilliant, we'll try one of the Tempur mattresses and find out what all the fuss is about', well I was disappointed as I found it was too hard on my back. I have suffered from a bad back for years and getting the right mattress is really important. So it's not about the latest trend and fashion in mattresses, it's about what's right for you, and of course your partner if you have one. Not everyone thinks that spending money on a bed is worthwhile, but it's a wise decision to save the money for a bed that will last you 5 - 10 years. If you have a good base for your bed, you may only need to buy a good quality mattress instead.
The early morning has gold in its mouth.

Benjamin Franklin
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something more than external factors to wake us up each morning. We have to create an exciting reason to jump out of bed every morning and it has to be reasons that we choose for ourselves and not forced upon by someone else like our employer. If one of your goals in life was to make money on the internet and you had a great website, which was selling some of your work I am pretty sure that you would jump out of bed each morning to check your sales, to answer any queries, and to make your website even better for your customers. You can't buy that type of leverage on yourself, you have to find it. Okay, you might be saying to yourself 'But I have nothing exciting to get up for.' Therein lies the challenge of this module. You need to find intrinsic motivating factors to help you jump out of your bed each morning eager to start the day. It's got to be something that you love doing, something that you want to do. It can be anything from writing, drawing, painting, business planning, learning guitar, studying for a course you've always wanted to take, an online business, absolutely anything as long as you own it,
REASONS TO JUMP OUT OF BED IN THE MORNING
MODULE 5 - CREATING
you have nothing to get up for?
HAT'S THE POINT in getting up early if This module is really important so it is worth
reading twice or listening to it twice if you have downloaded the audio version. Think about the last time you just jumped out of bed and were really excited about what you had planned. Chances are it wasn't to get to a meeting at work, or to get the house tidy ready for the day ahead. These are called external motivating factors and can be based on fear i.e. fear of being late for work, fear of missing an appointment somewhere, fear of being late for an interview etc. These are all external factors and are not good ways to help us motivate ourselves to get us up every morning. They can give us leverage and can certainly motivate us to get up early, but since we are talking here about changing your lifestyle and waking up every morning, we want
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'I am getting up to ace my exam and prove to everybody that I can do it and it feels amazing to be this focused every morning.'
as long as it's something that can help you get out of bed feeling excited. The trick here is to re-frame your current reasons for getting up early. For example if one of your reasons to get up early is to study for a course you are taking at college, that's not a great motivation for jumping out of bed, simply because the thought of studying is not appealing enough, so you are saying to yourself as you wake up: 'Time to get up to study', chances are you will roll over and go back to sleep. You could re-frame this to: 'Time to get and up to be one step closer to getting my ideal job as (fill in the blank)' or 'Time to get up and get an A in my exam, which will give me the mark I need to getting my dream job.' You see the difference. As in life, the way we talk to ourselves can have a huge impact on how much success we have in life. Re-framing is all about finding the real reasons why you have a goal, but you've got to dig for the real reasons and that means asking yourself why you want something so badly. Add emotion into it, why do you want it, how will it make you feel when you do this, come up with a phrase that will sum it all up such as:
Really dig down deep and put some emotion into the phrases you come up with. For each reason you have to get up early in the morning come up with a phrase that excites you, has emotion, and is a driver for getting you out of bed. Please fill in the Module 5 in your success log to help you get motivated for getting up early.
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"It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom".
Aristotle

first thing in the morning, the less stubbed toes and the less stress the better. Your morning routine can consist of simple things that incorporate your life goals: ! Brush teeth ! Put on clothes ! Drink a glass of water ! Have a light breakfast ! Go out walking for 20 minutes ! Drink a glass of water ! Shower ! Put on work clothes ! Read the newspaper or a book ! Off to work The routine above is simple, you don't have much thinking to do but it's powerful in that it's a routine and will help you be calm, relaxed and ready for the day ahead. It also incorporates a life goal of becoming fit: Obviously your life goals will Walking for 20 minutes.
MODULE 6 - CREATING A
MORNING ROUTINE
REATING A MORNING ROUTINE is a great habit to get into and can significantly reduce morning stress and increase productivity. If you
are someone who wakes up with a bit of a fuzzy head and walk around like a zombie until it's time for work, you're not really starting your day on the right foot. What we are aiming for in this module is for you to get out of bed and start your day with purpose, and set yourself up for the great day that lies ahead of you. Having a morning routine and knowing what you're going to do as soon as you wake up will give you more purpose and stop you from turning over and falling back asleep. How many times have you hit the alarm clock and thought 'another 15 minutes won't do any harm'? it's time to get rid of that thinking and start a new morning habit. Creating a morning routine really starts with preparing for this the night before. before you go to bed make sure you have everything prepared for you as soon as you get up. You don't want to go hunting for something to wear
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differ, so it's important to think about your life goals and make it part of your routine: if you're a writer then write for 30 minutes and make that part of your routine, if

Fill in Module 6 of your success log and get ahead of the game when it comes to thinking about your routine and what you can do to prepare as well as incorporating your life goals.
you're a jewellery maker, make jewellery for 30 minutes or do some prep work, if you want to lose weight, then exercise for 20 minutes. The important thing is to incorporate your life goals with your morning routine. The best thing you can do, 10 minutes before you go to bed, is to prepare for your morning routine. Get the clothes ready that you will wear in the morning, get your breakfast together and put in it in the fridge ready for the morning, chill some water ready for drinking, get your exercise clothes ready, make sure there's a clean towel for having a shower in the morning. It will only take you 10 minutes before going to bed to prepare all this but it makes a huge difference in getting up and feeling less stressed and will motivate you more to get out of bed.
"I never knew a man come to greatness or eminence who lay abed late in the morning." Jonathan Swift
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which helps give you more energy throughout the day. ! Your body temperature will naturally come down slower and more deeply, later on in the evening preparing you for a good night's sleep. To sleep well your body temperature needs to drop. ! When you exercise, your body temperature will not drop as quickly in the afternoon and evening, so you are balancing the rhythm of your body. ! When you exercise, you are relieving pent up stress and tension, so exercise is an outlet to relieve that. When you are stressed, you are like a boiling kettle that never gets switch off; you just keep on boiling until all the water has evaporated, and you start to malfunction. Therefore, it is with your body, if you store too much stress and tension in your mind and body, you will not fall asleep as quickly and as deeply as you could.
MODULE 7 - GETTING THE

EXERCISE YOUR BODY CRAVES
E ALL KNOW THE BENEFITS of exercise so I am not going to go on about it. However from the viewpoint of being an I'm not talking
AER exercise is extremely important.
about joining a gym and sweating yourself to death, I'm talking about a regular form of exercise that you enjoy and will not de-motivate you. It's best to find a form of exercise that you enjoy doing and will look forward to each morning, nothing too strenuous. Exercise helps you get a better nights sleep, and that's part of what the guide is about: getting a better quality of sleep so you can cut down on the quantity. Here are some of the ways exercise will improve your sleep: ! Exercise will help to keep your body's temperature rhythm in check. When you exercise, your body temperature will spike,
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"Few ever lived to old age, and fewer still ever became distinguished, who were not in the habit of early rising."
John Todd
! Since exercise promotes shifts in the body clock, it could be a viable method of treating circadian-related sleep problems. Such problems are most associated with individuals whose body clocks are thrown off by work commitments at odd or varying work hours. ! Exercising outdoors may provide an additional benefit since sun or light exposure has sleep-promoting effects. As I said earlier, you don't need to join the gym it can be any form of exercise like walking, jogging, working out to a fitness DVD, cycling, swimming, yoga, tai chi and lots more. It's best not to put any barriers to your success, and joining a gym might be such a barrier. Depending on the exercise you are doing, it is best not to do it a few hours before going to bed as your body temperature is still spiking a few hours after exercising. Fill in the Module 7 success log sheet to help you come up with ideas for an exercise routine.
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MODULE 8 - PURGING
YOURSELF OF STRESS
What causes stress?

Stress can be caused by external factors, things that happen to you out with your control, or internal factors, the types of things you think about, your beliefs and fears.
TRESS IS A MAJOR FACTOR in not being able to get good nights sleep and is a contributing factor in causing insomnia. Not all stress is bad for us, Stress can creep up on us and build up over time, but it causes an internal war in our bodies, when we feel stressed, either acutely or chronically, the following things start to happen in our body: ! Adrenaline released into blood supply ! Heart rate and force of beat increases ! Blood flow to major muscles increase ! Breathing rate increases ! Adrenaline is released into the blood stream ! Blood clotting substance increased ! Norepinephine and Epinephrine secreted by Adrenal Medulla ! Kidneys and Intestinal vessels constrict ! Digestion reduced ! Metabolism; Glucagon increases (raises blood sugar level) ! The sweat glands open
and sometimes it's great to have a little stress in our lives to push us that little bit further and take us out of our comfort zones. However, stress becomes an issue when we carry it over and store it up in our mind and bodies and it becomes chronic. We live in a world filled with stressful situations: work, exams, interviews, financial worries, family, etc. If we can learn to deal with the stress then it's not going to be as big a problem as it is just now, and we will certainly benefit from getting a better nights sleep.
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A
! Pupils dilate ! Level of alertness increases

about finances, minimising it by following some simple actions can help a lot.
! Brain waves exhibit beta wave pattern The above signs usually occur when we are faced with an acute attack of stress due to imminent danger: flight or fight response. However, if we are constantly subjected to stressful situations and we feel we are under pressure all the time the list above kicks in, only at a slower rate. All the stress hormones, which are released into our bodies, play havoc with our sleeping cycle and we don't get enough deep sleep as we should be getting. Our ! Learn how to say no Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when youre close to reaching them. Stress can be caused by taking on responsibility for too much in your life. ! Avoid people who stress you out If you have someone in your life who constantly causes you to feel stress, try to avoid them as much as possible. If you can, sever the relationship you have. brainwaves are constantly in light sleep mode instead of being in deep sleep mode at the right times. (See Module on Knowing Your Sleep Cycle).
The ACES model of dealing with stress
Avoid, Change, Evolve, Stand
Avoid the stressor
Sometimes the best way to deal with an external stressor is to simply avoid it altogether or minimise the amount of time that stressor is in your life.
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Letting go of stress
As I said earlier not all stress is bad for us and I think there's nothing wrong with a little stress in our lives to keep us on our toes. So instead of ridding yourself of stress instead I think it's better to let go of stress once the situation or event is over that has caused you the stress, or, if it's an ongoing stress, such as constantly worrying

with this person. If you don't you will forever feel stressed. ! Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, youll have a good chance of finding a happy middle ground. ! Learn assertiveness. A lot of us don't feel assertive enough and it's a skill that can be learned. If you feel you need to say something to someone and stop yourself remember that this stressor will not go away until you assert yourself and say something. ! Planning your time. If you take on too much and feel you are not coping maybe it's your planning skills that you need to look at, if not cut back on the amount of responsibilities you take on yourself and learn to delegate to others.
! Control your life If you get stressed by shopping, try doing it online, if you get stressed in traffic jams change your route or take the train, if you get anxious with all the bad news in the world stop reading newspapers, watching and listening to the news. ! Avoid stress buttons If you know what type of conversation causes you stress, avoid them altogether and refuse to discuss them with colleagues or friends. ! Cut down your to-do list Look at the list of things you have to do in a day and start to priorities them in some way. Drop the ones you don't really have to do and concentrate on the ones you do have to do.
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Change the stressor
If there's no way you can avoid your stressor try and change it instead. There are numerous ways to do this. ! Say how you feel. If someone is causing you stress they may not know it and rather than bottling it up it might be good to have a word
A
!

! Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
Evolve
If you cant change the stressor, it's time to evolve. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. ! Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. ! Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. ! Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with good enough.
Adjusting Your Attitude
How you think can have a profound affect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.
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Stand up to the stressor
Some sources of stress are unavoidable. You cant prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, its easier than railing against a situation you cant change.

resentments. Free yourself from negative energy by forgiving and moving on.
! Dont try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Healthy ways to relax and recharge

! Savor a warm cup of coffee or tea. ! Play with a
! Go for a walk. ! Spend time in
! Look for the upside. As the saying goes, What doesnt kill us makes us stronger. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. ! Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what youre going through can be very cathartic, even if theres nothing you can do to alter the stressful situation. ! Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and
nature. ! Call a good friend. ! Work in your ! Sweat out tension with a good workout. ! Write in your journal. ! Take a long bath. ! Light scented candles ! Get a massage. ! Curl up with a good book. ! Listen to music. ! Watch a comedy garden. pet.
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I have included in this program some MP3 downloads to listen to. These can be used on a daily basis to help purge stress from your life.
Dont get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. ! Set aside relaxation time. Include rest and relaxation in your daily schedule. Dont allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. ! Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. ! Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. ! Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.
"The difference between rising at five and seven o'clock in the morning, for the space of forty years, supposing a man to go to bed at the same hour at night, is nearly equivalent to ten additional years to a man's life."
Philip Doddridge
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and we get it from our food, and what we drink, however getting enough sunlight to be able to function well is not on everybodys mind. Theres a system inside all of us that controls certain sleep hormones. Hormones are extremely important in controlling a lot of things in our body: ! stimulation or inhibition of growth ! mood swings ! induction or suppression of apoptosis (programmed cell death)
MODULE 9 - GRABBING
THE SUNLIGHT
W
answer.
HEN I WAS YOUNGER, I was always curious about why we went to sleep when it was dark and not during the day. I was also
curious about what made us fall asleep. After Id asked a few questions to my parents and peers, I kind of forgot about it as nobody could really give me a definitive
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It was only later in life I decided to research that question again and I got the chance whilst studying my Psychology degree at university. I found the whole subject of sleep totally fascinating, and it was when I was at university that a lot of my questions were answered. As with everything in nature, we need sunlight to be able to function at our very best in life. If a plant doesnt get enough water and sunlight, it will die. Its the same with us humans, only we have the ability to source water and sunlight when we need it. Its obvious that we need water ! regulation of metabolism ! preparation of the body for mating, fighting, fleeing, and other activity ! activation or inhibition of the immune system
! preparation of the body for a new phase of life, such as puberty, parenting, and menopause ! control of the reproductive cycle ! hunger cravings ! Sleep cycles Melatonin is the hormone that is the main controller of helping us to sleep at night, and sometimes during the day, if melatonin levels are too high. Whenever we are in direct sunlight our melatonin levels rapidly decrease, and our body temperature increases. When our body temperature increases, we will feel less tired; we will look at this in more detail in a later module. When our melatonin levels decrease, we will also feel less tired. Our melatonin levels will increase when there is a lack of sunlight, causing us to feel tired and sleepy. This is why we sleep at night and not during the day.
How much sunlight do we need?

Light is measured in units called a lux. To know what 1 lux is equal to, imagine a pitch-dark room and there is one little candle burning away in the corner, which is the equivalent of 1 lux. Now imagine a warm summers day at 12 O'clock in the afternoon and trying to look at the sun directly (bit foolish I know), that is the equivalent of 100,000 luxes. Table of typical amount of light we get Location Inside an office In our home In a supermarket Sunrise Midday sun Amount in Lux 200-500 Lux 100 Lux 200 Lux 10,000 Lux (Clear day) 100,000 Lux (clear day)
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The amount of light we are exposed to nowadays is minimal. We spend our lives in our offices, our car, our house and rarely are exposed to natural sunlight. When we do get out into the sun we stick on a pair of sunglasses to block the natural light from coming in, which can block up to 90% of the sunlight.

light boxes put into your home, or office and they can give off 5,000 - 10,000 lux of light, which can dramatically affect our emotions and moods. $300 each. Getting enough sunlight cannot be underestimated if you want to become an Advanced Early riser. In the success log look at ways of getting more sunlight into your life and keep a tab on how much you currently get. Fill in Module 9 in your success log sheet to look at how much sunlight you are currently getting. It might be worth investing in a light box, but they can cost around $200-
Sunglasses
Of course, the sun can be damaging to our eyes and bodies if we are exposed to it for too long. However, if we go out when the sun is at its least harmful: Sunrise - 11am and 3pm to sunset, then we are minimising our exposure to harmful Ultraviolet Radiation (UV) whilst still getting the sunlight our eyes and bodies need. Therefore, it's best to wear sunglasses between 11am and 3pm if it's a bright sunny day, otherwise don't wear them if it's not necessary.
SAD
Many people suffer from the condition known as Seasonal Affective Disorder, which is thought to be linked to a decrease in the amount of sunlight we get during the winter months. We also tend to sleep more in the winter, again caused by an increase in Melatonin levels due to decreased sunlight. When we are tired, feeling down and there is a lack of sunlight our emotions and moods are often affected, you may have seen this yourself during the winter months. A lot of sufferers of SAD are prescribed Bright Light Therapy. Bright Light Therapy consists of having bright
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"The average, healthy, well-adjusted adult gets up at seven-thirty in the morning feeling just plain terrible." Jean Kerr

minutes are ideal for refreshing our minds and bodies and keeping us energized for the whole day. It has been found that most people around the world experience a 'midday slump'. So it would seem that it's nature's way of telling us that we need to sleep around midday, which is what many cultures do. However, that's not always practical so a micro-nap seems the ideal solution.
MODULE 10 - MICRONAPS: THE SECRET

INGREDIENT
'VE SPOKEN A LOT about micro-naps in my blog and I believe they are one of the main reasons that I am able to sustain my energy
throughout the day. As we spoke about earlier in this guide, our body temperature naturally dips around midday. sometimes feel the urge to fall asleep. When our body temperature drops, we feel a little more tired and With micronapping 1 -2 times per day for around 10-20 minutes each you can feel energized throughout the whole day whilst still getting 5 hours of sleep per might. I have experimented, over the years, with napping and have found that long naps of 45 minutes or more are more damaging than good. Short naps of 5-8 minutes are not quite as affective, but micro-naps of around 10 - 20
Taking a micro-nap
The beauty of a micro-nap is that it can be taken almost anywhere, where you can get a bit of peace and quiet for 15 minutes: in the car, at home, even in the bathrooms at work. The trick is not to fall asleep for more than 45 minutes as that's when deep sleep kicks in, and we are only looking to get a light sleep. For this reason, I wouldn't recommend having a micro-nap in your bed. When I am at work my favorite place for a micro-nap is the works bathroom. I have got used to having a dose
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around 3.30pm and feeling refreshed by 3.45pm. As you can imagine toilet seats are not very comfortable so I sit on the floor and put my head between my legs and drift in and out of a light sleep. This may sound utterly crazy to you but believe me it's worth getting over that and trying it for yourself. You might be thinking 'what if I fall asleep and don't wake up until 1 hour later?', trust me you won't, your mind knows what you are planning and will help you to get only the sleep you need.
" One key to success is to have lunch at the time of day most people have breakfast."
Robert Brault
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MODULE 11 - THE WORLD'S MOST ACCEPTED

DRUG
Coffee & caffeinated drinks

Coffee is not bad for us in small amounts; I love my morning coffee when the world has yet to awake. However, if we are drinking lots of coffee throughout the day it can have a detrimental effect on our ability to get a quality sleep. Coffee has caffeine in it, as if you didn't know that already, but did you know that caffeine is an alkaloid that affects the centres for alertness in the brain. Caffeine is found in coffee, tea, energy drinks and chocolate. Many of us drink coffee to keep us feeling alert and free from tiredness, however once the comedown starts you can feel a lot worse than you would have without the coffee, which is why we drink so much, to keep us going. Caffeine works by inducing the secretion of a hormone, called Adrenocorticotrophic (ACTH) from the pituitary gland (I bet all those biology lessons are coming back now) which then tells the adrenal glands to start releasing adrenaline. When that happens your body reacts in a number of ways inlcuding:
NEVITABLY, THE FUEL we put into our bodies determines the energy we can expend. If were not putting in the correct fuel then we cant
expect to have energy all day long. Just like a car that runs on diesel, if you fill it with petrol, it will totally malfunction and stop altogether. This is true of both the food and liquid we feed our bodies. I am not going to go on too much about this as you have no doubt heard all the health stuff on TV about what drinks are bad for us, what drinks are good for us. Instead, I will just list a few that are not so good from a 'getting a great night's sleep' point of view, if you get a great night's sleep you'll become an AER much quicker:
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A
! Your pupils dilate

may find you suffer from withdrawal symptoms such as tiredness, irritability, anxiety, low concentration etc. If you are a coffee drinker this is not meant to scare you in any way, as I said I love coffee, but I have managed to limit my intake of it. My dad used to drink around 12 cups of coffee per day and had bad withdrawal symptoms when he tried to stop altogether. He's now managed to cut it down to 6 cups per day, and he has noticed a difference in his sleep patterns. Coffee has a half life of around 5 hours, meaning the time it takes 5 hours to eliminate one half of the total amount of caffeine, Unless you use oral contraceptives, which means it can have a half life of up to 10 hours. to bed is not good for a great night's sleep. So drinking coffee or caffeinated drinks at night before going
! Your breathing tubes open up (this is why people suffering from severe asthma attacks are sometimes injected with epinephrine) ! Your heart beats faster ! Blood vessels on the surface constrict to slow blood flow from cuts and also to increase blood flow to muscles; blood pressure rises ! Blood flow to the stomach slows ! The liver releases sugar into the bloodstream for extra energy ! Muscles tighten up ready for action
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"The sun has not caught me in bed in fifty years."

Thomas Jefferson
So as you can see caffeine has similar to many amphetamine drugs and indeed caffeine is very addictive. If you consume more than 300mg of caffeine per day (about 3 Espressos or 5-7 cups of instant coffee) then you

body causing you dehydration in varying degrees. This is partly the reason we get such a headache in the morning after a night on the town. Alcohol also releases stress hormones into the blood and disturbs serotonin levels, which all go to help us spend less time in REM and deep sleep, which can make us feel even more tired when we wake up. One way to cut down on your alcohol intake and keep yourself hydrated at the same time is to drink a glass of water for every glass of alcohol you drink, that way you'll get a better sleep, and feel less hung-over in the morning, it does work. That's it on alcohol, I don't want to dwell too much on it, but there is lots more to say. Suffice to say that cutting down on your alcohol consumption can drastically increase your chances of becoming an AER and also getting a better night's sleep.
MODULE 12- CUT DOWN

ON THE BOOZE
KNOW A LOT OF READERS are not going to like this one bit, cutting down on coffee okay, but cutting down on the alcohol; I might be pushing
it, but hear me out for a second. My job as an addiction counsellor means I get to see the whole spectrum of people who are addicted to alcohol and I see the effects it has on them and their families, I think it has to be the worst family destroyer of all the known addictive substances. However, I'm not going to say cut out drinking altogether here, I just want to let you know how it can affect your sleep. Contrary to what many people think alcohol is a depressant, in that it has a depressant effect on the central nervous system. It acts like a sedative and can make you sleepy if drunk in small amounts. It's also a diuretic which makes you want to pee a hell of a lot, and because of that, you lose a lot of the water in your
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"I used to love night best but the older I get the more treasures and hope and joy I find in mornings."
Terri Guillemets

that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses. 3. Energy Being dehydrated can sap your energy and make you feel tired -- even mild dehydration of as little as 1 or 2 percent of your body weight. If you're thirsty, you're already dehydrated -- and this can lead to fatigue, muscle weakness, dizziness, and other symptoms. 4. Headache cure Another symptom of dehydration is headaches. In fact, often when we have headaches it's simply a matter of not drinking enough water. There are many other causes of headaches of course, but dehydration is a common one. 5. Healthy skin Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won't happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
BENEFITS OF WATER
MODULE 13- THE
HE BENEFITS OF WATER have been slightly oversold over the last few years and it seems to be detracting from the fact that water is very
good for us in lots of different ways. Here's a few benefits to drinking more water: 1. Weight loss Water is one of the best tools for weight loss, first because it often replaces high-calorie drinks like carbonated juice and alcohol with a drink that doesn't have any calories. However, it's also a great appetite suppressant, and often when we think we're hungry we're actually just thirsty. Water has no fat, no calories, no carbs, and no sugar. Drink plenty to help your weight-loss regimen. 2. Healthy heart Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found
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A
6. Digestive problems

water, and the chemical reaction between water and caffeine takes away all the goodness. With regards to getting a great night's sleep water is beneficial in that the more we drink the more we are hydrated, the more hydrated we are the better sleep we will get as we can become dehydrated whilst we are sleeping: imagine going all day without something to hydrate you, essentially that is what you are doing at night, going for 8-10 hours without water. Whilst sleeping our veins dilate and body circulation increases, if
Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fibre can cure constipation (often a result of dehydration). 7. Cleansing Water is used by the body to help flush out toxins and waste products from the body. 8. Cancer risk Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk of certain cancers. 9. Better exercise Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to exercise in general. Exercise requires additional water, so be sure to hydrate before, during and after exercise.
there's not enough water in the body the blood can thicken and the process of detoxification and regeneration are hampered. Try and drink more water during the day and not as much at night as getting up to pee in the middle of the night can disturb your sleep.
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"Formula for success: Rise early, work hard, strike oil."

John Paul Getty
It's amazing just how little water we drink in a day. We often think that drinking coffee or tea has some of the benefits of water, after all coffee and tea have water in them, however the caffeine negates the benefits of the

therefore waits until the end of a cycle before gently waking you out of your revere. To be able to wake up without an alarm clock is just a matter of doing trusting yourself, and doing it. For the first week or so set your alarm to half an hour after you wish to wake up, just as a backup, this way you will not constantly wake up during the night to check the time. However, after two weeks you have to go solo and not set the alarm at all. 1. Decide what time you want to get up in the morning. 2. Determine how much sleep you need. You may find you want 5 hours of sleep or 6-7 if you're cutting down gradually. 3. Wake up around the same time each day. Make a point to get up at the same time, even if it's the weekend. This will help your body regulate its internal clock. 4. Go to bed around only when you are tired. You'll find your body's internal clock will settle on a time for you to become tired and after a few weeks you'll probably
MODULE 14 - DITCH THE

ALARM CLOCK
HE ALARM CLOCK is one of the most intrusive noises that we hear in our lives and most people use them. I have never awoken to
the sound of an alarm clock for over 13 years, except as a back up to get to the airport on time when I am up at 2 3am (Why are all holiday flights so early in the morning?). I believe this has allowed my body to adjust to a natural sleeping cycle. The alarm clock doesn't care whether you are in the middle of a deep sleep, a light sleep, or non-sleep, it goes off regardless. It punches you out of a great sleep and often punches you several times before you get up. The reason I am a big fan of waking up naturally is, as you'll see in the sleep cycle module, that the alarm clock can wake us up in the middle of a 90-minute sleep cycle and leave us feeling more tired, grumpy and lethargic throughout the day. When you start to wake up naturally your body knows what time it is going to awake and
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start going to bed around the same time, but you will get to sleep a lot quicker. 5. Before you go to sleep, tell yourself several times what time you want to wake up. By repeating the time you want to wake up over and over, you are putting it into your subconscious. 6. After a few mornings of waking without an alarm clock, your body's internal clock should be reset and you should be able to turn off the alarm on your clock.
"There is no hope for a civilization which starts each day to the sound of an alarm clock. "
Author unknown
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It's the same with eating a large lunch. You will get a quick hit with a sugar rush but 15-30 minutes later you will get whacked and feel the effects of the comedown of the sugar rush. In addition, your body works hard and uses up more energy to digest the food you've just eaten so you can become tired quite quickly after eating a large lunch.
THE AFTERNOON SLUMP
MODULE 15 - KILLING
S WE HAVE discussed throughout this guide your body works on rhythms: circadian rhythm, temperature rhythm and closely linked to these
two are your energy rhythms. As soon as you wake up your temperature rises making you feel more awake and have bags of energy. Then it comes to the afternoon and we often feel like a burst balloon. That's because our It is natural circadian rhythm starts to lower our body temperature around about this time of the day. around this time we start to feel a little tired, the yawns and stretches come in thick and fast and we reach for a cup of coffee or a eat some lunch.
The goal is to keep the body's Cortical and Cortisone levels even since they're the hormones released by the body in reaction to stress. Their levels are elevated when you have sugar, caffeine and processed food, so you feel awake and energetic. However, later on, when those levels drop, you're whacked.
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Eating a lunch that's balanced with healthy carbs (whole wheat bread or pasta) and healthy fats will be much better than munching on a quarter pounder with cheese. Eating light snacks in-between meals is also a way to curb your hunger and keep your energy going throughout the day. Fruits, wholemeal bread, bran cereals, almonds, carrots etc, they are all easily digestible and take longer to digest so keep you going with energy.
Eating and drinking

If you feel like this quite often it's best to stay away from the coffee, as the caffeine hit will wear off quite quickly and you'll feel even more tired after the caffeine wears off.

One who gets up early has more time to accomplish his tasks as compared to a late riser. He is blessed with good health, beauty and sharp intellect."
Sam Veda
Another way to keep you energy high in the afternoon is to get some fresh air, sun and a little exercise. If you stay at the office to have lunch, you could go for a brisk walk for 10-15 minutes around the block. Alternatively, you could walk to your favourite healthy snack shop, if it's too close find one that is a little further away so you can walk there, have lunch, and walk back.
The afternoon slumps can be easily defeated with a little planning and keeping an eye on what you eat and drink during the day. I'm not saying you have to think 'My body is a temple' and all that, just keep an eye on what you are eating as food is a major cause of energy loss. I know that when I have a big plate of spaghetti bolognaise with garlic bread and a side portion of French fries I am going to feel extremely tired within half an hour of eating that, so I keep that for an evening meal when I can have a lie down after it. I wouldn't dream of having it for lunch, I wouldn't make it through the day.
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except to close windows, sleep with earplugs in, and possibly make your room a little more sound proof. Intrusive noise we can control. This is noise such as the whirring of the computer, TV, air conditioning, conversations from other rooms, general house noise. This type of noise, although not waking you out of your sleep, can disrupt the amount of deep sleep you get as your brain is in constant alert mode when it hears different types of noises, so you spend more time in light sleep and less time in deep sleep which is essential for restoring and repairing our minds and bodies. I have never really had this problem so haven't had the need to do anything about it. However, a lot of people
MODULE 16 - ERADICATE NIGHT-TIME NOISE
AVE YOU EVER had the experience when you were dosing off and you heard a noise or someone talking to you and incorporated that
noise into your dream? A lot of us have experienced this. It's because we still hear perfectly well when we are asleep we just don't become conscious of it, unless the noise it too loud and it disturbs our sleep.
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Types of noises
We can classify noise with regards to sleeping: Disturbing and Intrusive Disturbing noise is the type of noise that wakes you out of your sleep. An example of this might be a car alarm, trains, screaming and shouting from a neighbor's party etc. Unfortunately, this type of noise is hard to eradicate
swear by white noise machines. White noise machines generate, wait for it - white noise. Most people believe that white noise machines create a sort of background noise capable of drowning out the sounds, which might disrupt work or sleep. In fact, white noise machines do not make a sound that works in the background, but instead create a multichannel frequency that is the equivalent of many sounds
being combined. This is the reason that the sounds, which come from the best white noise machines often, remind people of the gentle hum of a window fan or the static coming from a radio.
"An early-morning walk is a blessing for the whole day. "

Henry David Thoreau
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PROCESS OF GETTING UP EARLY
MODULE 17 - THE
Advanced Early Riser.
The process
First, you need to decide what time you would like to get up in the morning. When I first decided to become an AER, I wanted to get around 5 hours sleep so decided on 5am, just to prove to myself I could do it. So I went for it and cut down immediately from six and half hours to 5 hours. For around 6 weeks, I was still feeling tired but then soon became accustomed to getting up at that time and my body's rhythms adjusted as well. In hindsight, I should have cut the time down gradually as it would have been less challenging for me. So I decided on 5 hours. I found I was waking up on the last cycle of sleep, which gave me just over 4 and half hours of sleep, but now my sleep cycle has been prolonged and I am getting around 5 hours. If I feel ill or rundown I go for the 4 sleep cycle, which gives me around 6 hours of sleep, any more than that and I start to get headaches and feel lousy.
LL THE PREVIOUS 16 modules lead to this module, which is the process of becoming an Please, please do not
underestimate the power of the previous modules, and in particular please pay attention to: ! Module 1 ! Module 7 ! Module 8 ! Module 9 ! Module 10 ! Module 13 I would say these are the most important modules you really need to stick to if you are going to have any success of becoming an AER.
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Once you've decided on the right amount of sleep for you start to adjust your wake up times in 20-minute increments.

kind, however if you feel really tired throughout the day for a few weeks your motivation will almost certainly diminish and you might give up on this program altogether, which is something we don't want. Cutting down gradually is a good way to go as your body
For example if you are currently getting 8 hours of sleep per night and you have decide to cut down to 6 hours of sleep per night, then cut down your sleep time every 5 days by 20 minutes. The table below will show you what I mean: Day no 1 6 11 17 23 30 Current wake up time 7am 6.40am 6.20am 6.00am 5.40am 5.20am No of Hours sleep 8 New New no of wake up hours sleep time 6.40am 7 hrs 40 mins 7 hrs 40 6.20am 7 hrs 20 mins mins 7 hrs 20 6.00am 7 hrs mins 7 hrs 5.40am 6 hrs 40 mins 6 hrs 40 5.20am 6 hrs 20 mins mins 6 hrs 20 5.00am 6 hrs mins
has 5 days to adjust to every 20 minutes you cut down by. I mentioned earlier that your sleeping cycle usually lasts for 90-minute periods, with the 20 minute cut down stages your sleeping cycle will be disrupted somewhat each time you cut down, so don't expect to jump out of bed, do an Irish jig, and feel giddy with energy. Once your body adjusts you will start to feel all the benefits of being an AER, just have some patience, after all this is a program for life so it is worth spending a few weeks on getting it right, the benefits are worth it.
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You may want to go for it and start cutting down your sleeping hours straight away, however I would not recommend this for a number of reasons. If you cut down from 8 hours of sleep to 5 hours in one go, you will feel tired throughout the day for a few weeks before your body adjusts to your new pattern. This in itself is not a bad thing, unless you drive a lot or operate machines of any
Work hard, stay positive, and get up early. It's the best part of the day.
George Allen

Gather the three sheets that you filled in for the quick start guides 2 and 3, and also in your success log for module 5. morning. In quick start guide 2, you listed everything you had control over and were able to do something about. You should have a pretty big list. In quick start guide 3, you listed everything you wanted to come into your life and in Module 5, you listed everything that would make you jump out of bed. These three sheets will be the driving force behind you staying motivated to get up early in the
MOST OF YOUR EXTRA TIME
MODULE 18 - MAKE THE
KAY, YOU'VE BECOME AN AER, you've made your bedroom a haven for a great night's sleep, you've cut out the noise, you've killed the
afternoon slump, getting more sunshine in your life, ditched the alarm clock, drinking plenty of water and everything else we've mentioned so far - what now? It's time to make your plans for making the most of the extra time you are gaining in the morning. There's no
It's time to put them altogether to become the force that will wake you up each morning and help you jump out of bed, excited to start the day.
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point in getting up early just to check emails, watch TV, or read the newspaper, you won't stay motivated for getting up early if that's the type of things you do with your extra time. In the quick start guide 2, and 3 and module 5 you looked at creating reasons to jump out of bed, excited, every morning, it's now time to start putting your reasons into action and making a loose plan of the types of things you want to do to start making your life more productive, work on your life goals, and reignite your passion for life.
One last list

In your success log 'Module 18 - Make the most of Your Extra Time' there is a sheet to help you categorize everything you have gather from quick starts guide 2,3 and Module 5. I would like you to put each item from

no surfing the net, no reading the newspaper or listening to the news just focused work for 20 minutes on each item. After each 20 minutes reward yourself with something, a coffee, a glass of water, a protein bar, or something like that but only have a 5-minute break. you might think some things are a little difficult to work
each list and add it to one of the boxes marked: 1 week, 1 month, 6 months, 1 year, and 5 years. What you are doing is creating a list of the things you can do and putting a timeframe on them. So for example part of your list consisted of: ! Do my tax returns form ! Write an eBook ! Start a business ! Make an extra $20 per week You can categorize them and put a timeframe on them. So you list might look like: ! Do my tax returns form - Within 1 week ! Write an eBook - Within 6 months ! Start a business - Within 5 years ! Make an extra $20 per week - Within 1 month ! Paint the house - 1 Year You should have a few items in each timeframe. Now, when you get up in the morning work on 1 item from each timeframe for 15 - 20 minutes each. No checking emails,
on like 'Paint the house', you don't need to paint the house for 15 minutes, but you can prepare the color scheme, write down a list of materials you will need, source the least expensive shop to buy from etc so there's always something you can do. After you have completed 15 - 20 minutes on each timeframe item reward yourself again, by checking emails, surfing the net, listening to the news whatever is your choice of reward. Depending on the extra time, you have in the morning you might need to cut the times down or add some time to a timeframe item. One of your reasons for jumping out of bed early might have been to go walking for 30 minutes each day and then do some meditation for 15 minutes afterward, which will take an hour including preparation time. Adjusting the morning routine is part of the process
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and you will find a natural rhythm, but make sure you have something to look forward to when you get up in the morning and also work on some of the worries you have that you can do something about.
The blessed drink of early morning tea

Jan Struther
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CONCLUSION
ECOMING AN EARLY RISER can literally change your life, I know it has changed mine and so many other successful people like Richard
Branson, Jay Leno, Martha Stewart, John Grisham, Benjamin Franklin, Winston Churchill, Alain de Botton, Margaret Thatcher and so many more. You can train yourself to become an early riser, of that there is no doubt, and I would urge you to try it for a few months if you have any inclination at all. I can't guarantee that you'll be more productive, or more successful in life as that is entirely up to you. What I can guarantee is that if you use the techniques and make a few changes as have been suggested in this guide you will train yourself to be an early riser. The question now is; what are you going to do with your extra time? If you have any questions at all, please contact me at 5hours@cytguides.com.
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! Robin Easton from NakedInEden.com - For her wonderful support over the last few years and for seeing something in me that even I hadn't seen. ! Charlie Pabst of CharfishDesign.com Without Charlie I would have the beautiful designs of the ebooks at CYTGuides.com and the design at Change Your Thoughts blog, thanks for everything Charlie. !Taunja Palmer Stone from
THANKS
I
writing:
WOULD LIKE TO THANK a few people for helping me out with this guide and for supporting me along the journey of blogging and
My wife, Sharon, and two boys have always believed in me and believe that I can do anything in life and for that, I cannot thank them enough. There are a few bloggers I would also like to thank: ! Jonathan Wells from AdvancedLifeSkills.com - For being so supportive of everything I have done so far and for being a good friend. ! Dragos Roua from DragosRoua.com - For pushing me that little bit further each time, and for the friendly competitions we've had over the past few years. ! Sid Savara from Sidsavara.com - For believing in me, even when the chips were down.
ForTheLoveofCarets.com for looking over the first draft and giving me a lot of useful proof reading tips and advice.
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I also author the blog Change Your Thoughts which houses over 500 articles on personal development. You can sign up to Change Your Thoughts at the blog and receive an email each time I post on the blog. If you liked this guide, I am sure you will also like some of the other guides at http://www.cytguides.com/
ABOUT THE AUTHOR
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I am Steven Aitchison, the author of 4 books:

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Change Your Thoughts Guide

How to Become an Advanced Early Riser

Change Your Thoughts Guide

How to Become an Advanced Early Riser

How to Become an Advanced Early Riser

Change Your Thoughts Guide

How to Become an Advanced Early Riser

Change Your Thoughts Guide

How to Become an Advanced Early Riser

Change Your Thoughts Guide

Aims of this guide

How to Use This Program

There are many benefits to becoming an early riser including:

How to Become an Advanced Early Riser

Change Your Thoughts Guide

The Relaxation Sessions

How to Become an Advanced Early Riser

Change Your Thoughts Guide

QUICK START GUIDES

Quick start guide 1 - Where are you now?

How to Become an Advanced Early Riser

Change Your Thoughts Guide

Quick start guide 2 - Empty mind, tidy mind

How to Become an Advanced Early Riser

Change Your Thoughts Guide

Quick start guide 3 - Knowing what you want in life

How to Become an Advanced Early Riser

Change Your Thoughts Guide

How to Become an Advanced Early Riser

Change Your Thoughts Guide

How to Become an Advanced Early Riser

Change Your Thoughts Guide

THE TRUTH ABOUT SLEEP

How to Become an Advanced Early Riser

Change Your Thoughts Guide

It also tells us that the brain is

Here comes the science bit....

Your amazing brainwaves

How to Become an Advanced Early Riser

Change Your Thoughts Guide

The Stages of Sleep

13 - 40 Hz Beta waves 7 - 13 Hz 4 -7 Hz < 4 Hz

How to Become an Advanced Early Riser

Change Your Thoughts Guide

How to Become an Advanced Early Riser

Change Your Thoughts Guide

Brief at the beginning of sleep and prolonged as sleep progresses.

The circadian rhythm

How to Become an Advanced Early Riser

Change Your Thoughts Guide

How to Become an Advanced Early Riser

Change Your Thoughts Guide

THE AER CIRCLE

How to Become an Advanced Early Riser

Change Your Thoughts Guide

How to Become an Advanced Early Riser

Change Your Thoughts Guide

Tidy room, tidy mind

How to Become an Advanced Early Riser

Change Your Thoughts Guide

Air flow and temperature

How to Become an Advanced Early Riser