what's up everyone welcome back to my channel if you're new my name is Alex Costa and I know that for some of you summer vacation is almost over which means it's time to start getting up early again with dark circles under your eyes and a grumpy puffy face every single morning but it really doesn't have to be all that bad all you need to do is train your body to a healthy routine to make sure that you can wake up early feeling refreshed and ready to take on the day for example a simple tip that will improve the quality of your sleep is to make sure that your room is pitch black when you're sleeping my bedroom is way too bright and I like it but in the morning it ends up waking me up a little earlier than I need to so I got a sleeping mask to make sure that the light wouldn't bother me or wake me up again and this was a life changer it may look stupid but you know what it feels great to just throw this on and fade into my own little world until it's actually time for me to wake up some people think it's uncomfortable I don't think so so if you're one of those people who can't really sleep with a sleeping mask then just get some blackout curtains to make sure that your room is pitch black when you're sleeping all right now that you're in a very deep sleep let's talk about how to actually wake up in the morning that's probably the hardest part right but most people just use their cell phones right I'm actually a pretty light sleeper so I use this alarm here yeah it's nice and quiet and he wakes me up right away but I know that other people need something more aggressive like this one that scares me so just figure out what type of alarm suits you best and then set it up if you're really heavy sleeper though make sure you put your cell phone away from the bed before you go to sleep because that way you actually have to either get up or makes some type of effort to go and turn the alarm off all right I know a lot of you guys just roll over and press the snooze button and go back to sleep and that's not what we want you guys one of the most important things you need to do if you wake up early every single day is be consistent with the time that you go to sleep and the time that you wake up every single day because your body just gets used to those times right and then in a few days you get used to it and your body will be able to wake up on its own just using your body's internal clock which by the way is much better than waking up listening to some loud noise coming out of that alarm on top of your nightstand what you should do is figure out what time you need to wake up and then subtract seven or eight hours from that so if you have to wake up at 6 a.m. be in bed by 10 p.m. and if you have to wake up at 7 a.m. be in bed by 11 p.m. I know that for me for example I need at least 6 hours of sleep every single night otherwise I know for sure I'm gonna wake up the next day and feel and look like crap something that you should never do is sleep with your TV on because it's actually really bad for you all of that background noise and that light coming out of your TV it doesn't allow you to go into a deep sleep which you need in order to wake up feeling rested so you sleep sleep sleep and wake up the next day still feeling pretty tired I would even go a little further than that and say that you shouldn't even watch TV or look at your phone screen 15 to 20 minutes before going to sleep this will help your eyes relax and get your body ready for a good night's sleep but if you have to look at your screen before you go to bed that's fine a lot of people do and sometimes I have to do it myself all you have to do is turn the night shift on that way it brings your phone into warmer tones and your eyes can still relax before you go to sleep and for you guys would like to drink a lot of coffee and a lot of energy drinks make sure you don't do it on the second half of your day I'd say after 4 p.m. you don't need any more caffeine all right your body actually needs to rest after that so stop drinking coffee and energy drinks after 4:00 p.m. because you don't want to be all energized and hyped up when you're actually trying to go to sleep at ten o'clock and of course guys remember to stay motivated all right wake up with intent and excitement about your day I know it sounds kind of corny but it's true if you wake up early you can accomplish a lot especially if you wake up before everybody else all right guys I'm going to London this week so make sure you follow me on Instagram if you want to see photos from my trip and then subscribe to my youtube channel to make sure that you're not missing any of my next videos thank you so much for watching and I'll see you again soon peace now go to sleep it's probably what 2:00 a.m. for you right now yeah I'm talking to you