How to Wake Up Early Every Single Morning (Without Feeling Tired)

Oleh Yomloaded - November 25, 2019

When it comes to his advice on sleep, good ’ole Ben Franklin was wrong.

“Early to bed, early to rise,” is not a universal recipe for health, wealth, and wisdom; it simply doesn’t work for everyone.

For some people, though, it’s quite effective. Even though it isn’t easy, I’ve been getting up around 4:45 A.M. recently; right now, it’s the time the aligns best with my particular goals and energy levels.

Waking up early can be really helpful for people who want to start establishing strong habits and building a morning routine; however, all the raw morning routine-building ambition in the world can easily meet its match when the alarm clock goes off at an hour most normal people don’t even believe exists.

If you’re one of the brave souls determined to rise at these allegedly existent early hours of the morning, but you’ve been having trouble doing it, this article is for you.

In my mind, there are four elements that go into the formation of a consistent habit of waking up early. Each of these four elements is meant to strengthen the ability of your brain’s rational side – the side that’s in full control at night when you’re getting excited about all the productive stuff you’ll do the next morning – in its inevitable fight against the sleepy side of your brain that starts the moment your alarm goes off.

Those four elements are:

Getting adequate sleep
Having a compelling reason to wake up
Building an automatic wake-up response
Bolstering your efforts with tools and help from other people.

I will say that adequate sleep is the most important part of the equation, both in terms of your ability to get up when your alarm goes off as well as its effect on your overall energy levels and cognitive abilities.

You can learn from my past mistakes on this one; I’ve found time and time again that while I can force myself to wake up after only a few hours of sleep using various commitment devices, doing it regularly is a terrible idea. I can push through if it happens just once (maybe for an early flight or something), but anything more than that and my body starts showing signs of sleep deprivation.

With that being said, let’s talk about the second part of the equation…

Have a Compelling Reason to Get Up

If you think back, you can probably remember a time in your life when you were extra super motivated to get out of bed. It could have been for a good reason – maybe getting up to open presents on your birthday – or for a bad one like realizing you’re late for a test.

The point is that, when there’s something sufficiently motivating thrown into the mix, getting up early is a heck of a lot easier. That’s why you need to establish a compelling reason to wake up in the morning – something that gets you excited.

A lot of people decide to wake up early because they want to build productive morning routines – and that’s totally fine. If you’re an ambitious person, though, your morning routine will probably consist of habits and activities that help you make progress on long-term goals – meaning they require self-discipline, might not be enjoyable or fun, and don’t always have an immediate reward.

My suggestion is that you try adding just one habit to your routine that you truly enjoy doing. Once you do, every morning will hold something that gets you excited to get out of bed; you won’t be waking up just to go through a disciplined routine of productive habits. There will be at least one splash of fun in it.

Right now, my compelling reason for getting up is figure skating – a sport I chose to pursue after a friend convinced me to take a beginners’ Learn to Skate class and I realized that it’s actually a ton of fun. Since the rink only has practice hours early in the morning, I have to get up at 4:45 so I can make a good breakfast and get there on time.

Is 4:45 A.M. the time I’d normally choose to wake up? Heck no – but the enjoyment I get from skating overrides any urge to sleep later.

Now, you don’t need to join a sport with early-morning practices just to have a compelling reason for waking up. Before I picked up skating, I had a much simpler reason for doing so; part of my morning routine involved going for a 30-minute walk while listening to one of my favorite podcasts, Listen Money Matters (which I now co-host).

Back then, the show released new episodes every day – so I always had a new episode to look forward to each morning. Listening to it while walking was my favorite part of my morning routine, and it made getting up at 6:00am (man, that seems late now) so much easier.

Build an Automatic Wake-Up Response

When your alarm goes off in the morning, you have three options for how to respond to it:

Lay in bed for a few seconds, trying to convince yourself to get out of bed
Immediately jump out of bed, as if a hard-ass drill instructor had just dumped a bucket of ice water on you
Using sheer willpower, covert your body into a substance so acidic that you melt through the bed and eventually work your way down to the earth’s core, where no alarm clock can disturb you (buy my ebook on how to do this; only seven payments of $19.95)

Option #2 is what I like to call an automatic wake-up response, and conditioning yourself to do it as soon as your alarm goes off will go a long way toward helping you build that consistent wake-up habit.

The reason that this works so well is because it gets you out of the soft, warm confines of the bed right away, which makes your sleepy brain’s inevitable excuses for going back to sleep far, far less tempting.

Remember, we’re focused on that small window of time after your alarm goes off when your brain is at war with itself. It’s almost like a Jekyll and Hyde situation; the rational part of your brain – the one capable of acting on long-term plans – has to fight against the impulse-driven part that, like Veruca Salt, wants what it wants right now. And it wants to go back to sleep.

Mr. Hyde — A medically accurate depiction of your sleepy brain

Scientifically speaking, this war metaphor is actually pretty accurate.

If you’ll indulge a quick delve into brain biology for a second (this will be quick), the specific part of your brain that’s most involved in making long-term plans is your prefrontal cortex. When you decide you’d like to get up at the buttcrack of dawn to practice a foreign language or hit the gym, that part of the brain is the one making the decision.

This relatively new (and quite weak) part of your brain is constantly trying to wrestle control from other, older parts of the brain that operate more on instinct.

The suprachaismatic nucleus is one of those parts, and it controls your body’s internal clock – which doesn’t necessarily sync up with an external alarm clock. Your body also releases hormones when you’re asleep that work to keep you asleep during the night; when your alarm goes off, they don’t magically disappear.

However, jumping out of bed and moving around essentially jolts your brain back to a more wakeful state. Additionally, what I’ve found from personal experience is that if you keep moving for a little bit, the window of time when you feel super-groggy and tired really shrinks down.

My personal automatic wake-up response is:

Jump out of bed immediately and turn my alarm off
Stretch a little bit (mainly just my arms)
Kiss Anna and tell her I love her – she sorta half-wakes up when I do it and then falls right back to sleep; it’s really cute
Walk upstairs and drink a glass of water
Start boiling water for tea and go brush my teeth

I’ve found that the automatic response needs to last a few minutes before I’ll really work through the grogginess and truly perk up, so I try to do all these things right away before I pause for anything.

However, you don’t have to emulate my entire response yourself; in fact, you might be better off just starting with the first step. BJ Fogg’s Tiny Habits concept is a good thing to remember here:

Have an epiphany (in this case, we could re-frame this as “have a compelling reason to get up”)
Change your environment
Take baby steps

That suit-wearing bear in Muppets from Space had it right:

“Baaaaaby steps, sir. Baaaaby steps.”

If you can get yourself to simply jump out of bed in the morning right away, you’ll make a lot of progress towards waking up consistently.

How about that second step in the Tiny Habits sequence, though? How can you change your environment?

Well, one thing you can do is get a better alarm clock. That’s right; it’s time for some app recommendations!

Use Technology to Your Advantage

Whether you’ve got an iPhone or an Android device, there are hundreds of different alarm clock apps available – all touting their own unique set of features/gimmicks designed to get you out of bed.

Most of these apps try to force you out of bed by making you complete a specific task before they turn off; however, there’s one app that takes the opposite approach.

Instead of trying to annoy you out of bed, Sleep Cycle Alarm Clock (iOS and Android) uses your phone’s microphone and accelerometer to analyze your personal sleep cycle.

It then uses this data to gently wake you up at an optimal time within a window that you set. This might be even more effective than calculating your wake-up time using sleepyti.me, since the 90 minutes is only the average time it takes to complete a sleep cycle – your personal cycle might deviate a bit.

A ton of people suggested this app in the comments of the previous video, so you might want to give it a try.

Aside from Sleep Cycle Alarm Clock, most of the others I found on the App Store try to force you out of bed by making you do something. Here are the ones I covered in this video. I’ve included prices, my overall thoughts on each, and linked the Android alternatives for the ones that are iOS-only.

Alarmy (Sleep If U Can) – iOS ($1.99) / Android (Free or $3.99 for Pro) – Quite a full-featured app. The alarm goes off for a few seconds, and then you get a 30ish-second grace period of quiet time to complete a specific task. You can either take a picture of something in your house (it just matches up to a semi-transparent overlay of a picture you previously took and set), shake your phone, or solve math problems. Probably the most professionally-designed of the ones I tried.
Step Out of Bed! – iOS ($1.99) – Makes you take a certain number of steps before the alarm turns off. It’s got cheat detection as well, so you can’t just shake your phone to make it turn off. Overall, it’s a pretty good app – though I liked Alarmy’s “grace period” feature; walking around my house while the alarm blared loudly was pretty annoying (though effective). Android alternative: Walk Me Up
SpinMe – iOS ($1.99) / Android (Free) – I’m starting to notice that iOS users kinda get shafted here on pricing… anyway, SpinMe makes you spin in circles to turn it off. Want to wake up and be dizzy? I have to practice spins every morning at skating, so I’m used to it. Regardless, it does wake you up!
Barcode Alarm Clock – iOS (Free) – really cool idea, but this app’s fatal flaw is that you have to leave your phone screen on in order for it to work. Other apps have updated to get around that previous 3rd-party app requirement. I’m listing it here because I put it in the video script before I knew about this limitation. If you like the barcode feature, maybe try…
FreakyAlarm – iOS ($1.99) – does the barcode thing, along with QR code and picture support. More modern as well, so you should be able to close your phone screen at night. Android alternative: Morning Routine Alarm Clock
Math Alarm Clock – iOS (Free) – requires you to solve math problems to turn the alarm off. I like that it’s got voice recognition and multiple difficulty levels; however, it’s also got the same open-screen problem that Barcode Alarm Clock has. Luckily, Alarmy lets you do math problems. Android alternative: Math Alarm Clock (same name, different developer)

Overall, my pick for the best app among these is Alarmy. With its multiple task options, great design, and lack of an open-screen problem, it’s the best of the bunch.

You’ve got other options besides phone apps, though. For instance, the method I used to force myself out of bed for a really long time involved combining Twitter, Buffer (a tweet scheduler), and Beeminder:People have told me this method is overkill and insane, but it had one benefit over all the smartphone apps I listed: it was nearly foolproof.

Technically, you could defeat all the apps above by forcing your phone to power off. It’s a lot more inconvenient than hitting a snooze button, but it’s an option.

I couldn’t do that with my method. I purposely didn’t have the Buffer app on my phone, so the only way I could prevent my tweet from going out was to wake up, go upstairs to my computer, turn it on, and delete it from there. After going through the process, I was always wide-awake and far from my bed.

If we want to talk about methods that are actually insane, may I present to you… the Ejector Bed.

Form an Accountability Group

When I was a sophomore in college, I decided to sign up for a 6 A.M. ROTC physical training class in order to force myself to wake up early. Each weekday morning, I’d have to march my civilian butt over to one of the campus gyms, where an hour of push-ups, burpees, and running awaited me.

…I dropped out of the class after two months. Yep, I was a wimp.

Taking that class gave me an idea, though; what if there was a student club that had literally one purpose – to make sure its members were awake on time? It could be called the Early Risers’ Club, and it would work like this:

Each member pays a large amount in “dues” at the beginning of the semester
Every day, all the members have to meet at a central location on campus to confirm that they’re awake on time
People who skip too many days forfeit their dues, which would go to a pizza party or something. If you didn’t skip, though, you’d get yours back after finals.

I never started that club (mainly because I figured no one was as insane as me), but I did use the idea as inspiration for the AMpanic app I built during my senior year, which would send an embarrassing email to your mom if you didn’t wake up on time (which, in turn, was the precursor to the tweet-based system I showed you above).

Still, the idea of the Early Risers’ Club was a good one, if a little over the top. The simple fact is that you’re more likely to stick to your goal if you’ve got other people holding your feet to the fire.

So why not form one of your own? You don’t have to create a full-fledged school club to do it; in fact, you don’t even need to find people in your local area. All you need is a group of people who have the same goal as you – to wake up early.

There are several subreddits dedicated to waking up early, which you could probably hit up to find potential partners:

..and, you know, the College Info Geek community would also be a great place to find people. There are already several threads dedicated to starting Jedi Council groups.

Once you’ve found a group (or even just a single partner), there are plenty of ways you can keep each other accountable. If you’re in the same time zone, you could do a daily wake-up call using Skype, Google Hangouts, or FreeConferenceCall if you’d rather do a phone call.

Another option would be to use Habitica (formerly HabitRPG), which supports party-specific challenges. Form a party with your group, then set a challenge to wake-up early.

Habitica Challenge — An example of a party-specific challenge.

Whatever you do, make sure each group member commits to a specific wake-up time up front. Write down each member’s goal so it’s in stone at the outset.

Do You Really Need to Wake Up Early?

The main purpose of this article has been to show you how to wake up early, but you’ll notice that I didn’t really make a great effort of persuading you to do so.

I love waking up early (despite it being tough), and I know many other people that do as well. However, it’s not a prerequisite for success in life, despite all the “Early to bed, early to rise” aphorisms that get thrown around.

You don’t have to wake up early to achieve your goals – doing so doesn’t give you a universal advantage. It may have done so 200 years ago, when most of us were farmers; today, though, we have a lot more flexibility for when we do our work. All that matters is getting it done.

In fact, science has show that different people are wired to sleep at different times. Your natural urge to sleep at a certain time is known as your chronotype, and while most people can be flexible with it, the built-in defaults will vary from person to person. That’s part of the reason some people are larks (early risers) and others are owls (late risers).

Furthermore, there’s evidence that owls hold several advantages over larks, some of which are explained in this Fast Company article. For instance, owls may actually be a bit smarter than larks, and the article presents evidence showing they may be better at sports, too.

On the opposite side of the coin, the article cites evidence that shows larks may be less prone to procrastination and bad habits.

However, the most important finding is that neither group is any healthier, wealthier, or wiser than the other – despite what ole’ Ben Franklin might have told you. Here’s the conclusion of a 1998 research paper published in the BMJ:

“These findings do not support Franklin’s claim. A “late to bed and late to rise” lifestyle does not seem to lead to socioeconomic, cognitive, or health disadvantage, but a longer time spent in bed may be associated with increased mortality.”

In conclusion, my main recommendation is that you pay attention to your energy levels and adjust your schedule accordingly. If you find that you get your best work done late at night, awesome! Choose a later bedtime, and get up late enough in the morning to get adequate sleep.

Personally, I find that if I wake up past 8 A.M., my brain irrationally feels like the day is wasted, and my motivation levels plummet. That’s why I get up early – it simply makes me feel better and work better.

Protests as Kano court sacks new emirs

Oleh Yomloaded - November 21, 2019

A Kano State High Court presided over by Justice Usman Na’Abba on Thursday nullified the new Kano State Emirs Appointment and Disposition Law 2019.

Governor Abdullahi Ganduje, under the law, created four new additional emirates.

In his ruling, Justice Na’Abba said the state House of Assembly had violated Section 101 of the 1999 Constitution of the Federal Republic of Nigeria, empowering the assembly to enact its rules and guidelines of proceedings

A Kano State High Court presided over by Justice Usman Na’Abba on Thursday nullified the new Kano State Emirs Appointment and Disposition Law 2019.

Governor Abdullahi Ganduje, under the law, created four new additional emirates.

He said the state Assembly rules and regulations had to be in conformity with the constitution.

He declared null and void the proceedings of the state House of Assembly conducted on 6, 7 and 8th of May, 2019.

He averred that the state governor could not assent to a bill whose procedure violated the 1999 Constitution.

The judge had earlier dismissed the preliminary objections advanced by the Kano State Attorney-General and Commissioner for Justice, Ibrahim Mukthar, that the court lacked the locus standi to challenge the Kano State Emirs Appointment and Disposition Law.

The law was challenged by the then member representing Gwarzo in the Kano State House of Assembly, Rabi’u Gwarzo.

Justice Na’Abba said Gwarzo, who was the Minority-Leader in the state House of Assembly, had locus standi in the case, just as he also restrained all the new four emirs created by Ganduje to stop parading themselves as first-class emirs.

Counsel for the plaintiff, Maliki Kuliya, in his reaction, said with the ruling, his client was justified.

Protests as Kano court sacks new emirs

A Kano State High Court presided over by Justice Usman Na’Abba on Thursday nullified the new Kano State Emirs Appointment and Disposition Law 2019.

Governor Abdullahi Ganduje, under the law, created four new additional emirates.

He said the state Assembly rules and regulations had to be in conformity with the constitution.

He declared null and void the proceedings of the state House of Assembly conducted on 6, 7 and 8th of May, 2019.

He averred that the state governor could not assent to a bill whose procedure violated the 1999 Constitution.

The law was challenged by the then member representing Gwarzo in the Kano State House of Assembly, Rabi’u Gwarzo.

Counsel for the plaintiff, Maliki Kuliya, in his reaction, said with the ruling, his client was justified.

Also reacting, Mukthar, who is also the fifth defendant in the case, said all the defendants in the suit would study the judgment after which they would determine their next line of action.

The four affected emirates are that of Bichi, Rano, Gaya, and Karaye which were created from the Kano Emirate Council and their monarchs elevated as first-class emirs.

Ganduje had created the four emirates from the Kano Emirate headed by Muhammadu Sanusi.

The suit was filed by Gwarzo, challenging the law, establishing the four additional emirate councils.

A statement issued and signed by the state Commissioner for Information, Mallam Mohammed Garba, regretted that despite the constitutional power and authority conferred on the state assembly ‘on such a progressive and important issue, the court ruled otherwise.’

It added, “Despite the ruling, the government still recognises the monarchs as first-class emirs and will continue dealing with them as such.”

Meanwhile, hundreds of youths spread across the four newly-created emirates nullified by the Kano State High Court, staged peaceful protests against the dissolution of the emirates.

The youths simultaneously staged the protests at Karaye, Rano, Bichi and Gaya emirates, displaying placards with various inscriptions.

At Karaye Emirate, the youths converged on the local government secretariat along the Rogo Road and trekked to the Emir’s palace about two kilometres away.

The demonstrators, which included women, schoolboys, angry youths and almajiri, carried placards with different inscriptions such as, ‘We stand by our Emirate,’ and ‘We stand with Emir of Karaye.”

Similarly, at Bichi Emirate, dozens of youths were sighted at some strategic spots in the town, as they joined the protests against the court’s decision.

In Rano Emirate, it was the same scenario as youths, including women were sighted around the Emir’s palace, chanting “Bamu yadda ba”, meaning, “it is unacceptable” in Hausa parlance.

Also, in Gaya, dozens of youths were sighted displaying banners and placards on motorbikes, with inscriptions expressing their displeasure over the decision of the court to sack the emirs.

Dino Vs. Adeyemi: INEC fixes Nov. 30 for Kogi West re-run

Oleh Yomloaded - November 21, 2019

The Independent National Electoral Commission (INEC) has fixed Nov. 30 for the conduct of supplementary and re-run elections for Kogi West Senatorial District and Ajaokuta Federal Constituency respectively.

In a statement, Mr Festus Okoye, INEC National Commissioner and Chairman, Information and Voter Education Committee, said the decision was taken at the meeting held on Thursday in Abuja.

He recalled that at the conclusion of the court-ordered Kogi West Senatorial re-run election on Saturday, supplementary polls were indicated by the Collation/Returning Officer for the Senatorial District.

The affected areas include 20 Registration Areas, 53 Polling Units and 46,767 Registered Voters spread across seven Local Government Areas of the Senatorial District.

“In addition, the court ordered the conduct of Supplementary re-run poll in Ajaokuta Federal Constituency affecting 22 Polling Units.”

Okoye said that collation procedures shall be in line with extant Guidelines for Collation at the Supplementary polls.

He added that the list of affected registration areas and polling units would be uploaded on INEC website and communicated to the stakeholders in the respective registration areas and polling units.

“We enjoin all the political parties and stakeholders to cooperate with the commission for conclusive free and credible elections in the affected areas,” Okoye said.

INEC declared the Saturday’s senatorial re-run election for Kogi West inconclusive because the margin of win was less than the total cancelled votes.

INEC Returning Officer for the election, Prof. Olayide Lawal said the candidate of the APC, Smart Adeyemi polled 80,118 votes while Dino Melaye of the PDP got 59,548.

Lawal, however, said that votes were cancelled across 53 polling units in the senatorial district with 46,127 registered voters due to violence and snatching of ballot boxes.

How to treat ulcer - Yomloaded

Oleh Yomloaded - November 21, 2019

ULCER TREATMENT

Get raw pawpaw and wash it. It must be raw, not ripe

Do not peel it and do not remove the seeds.

After washing the outside neatly, slice it without peeling it into small small pieces. The cutting should be small like sugar cubes.

Put all the small pieces of the raw pawpaw into any clean container.

Fill the container with water to stop at the same point the sliced pawpaw stopped.

Leave the pawpaw in the water for four days. For example if u soak it on a Monday, count Tuesday, Wednesday, Thursday and Friday will be the fourth day.

On the Fourth day, the water will be looking white in colour. Seive it and throw away the pawpaw and the water becomes your cure for ulcer.

DOSAGE: drink half a glass of the pawpaw water every morning, afternoon and evening. You will no longer feel those ulcer pains because it will heal the wounds inside that are causing the pain.

This morning, afternoon and evening drinking of the pawpaw water can continue for weeks and months depending on how severe the ulcer is. It is not relief. It is a cure.

Additional note: an ulcer is an internal wound usually in the stomach or intestines.
Common causes of ulcer are infection with the bacterium Helicobacter pylori (H. pylori) and long-term use of aspirin and certain other painkillers, such as ibuprofen (Advil, Motrin, others) and naproxen sodium (Aleve, Anaprox, others). Stress and spicy foods do not cause peptic ulcers. However, they can make your symptoms worse.

Pls avoid taking strong pain killers without prescription. If you take time to read the side effects you will see that the drugs for pain relief cause ulcer or wounds in the body.

This treatment mentioned is not a reason not to go to hospital, because not all internal pains are ulcers.

The importance of Guava leaf - Yomloaded

Oleh Yomloaded - November 21, 2019

The importance of Guava leaf

Guava Leaves Can Extremely 100% Stop Your Hair Loss And Make It Grow Like Crazy.

uava leaves are actually full of many different health benefits and people aren’t aware of that. They contain high levels of vitamins A and C, potassium, healthy fiber and lycopene.

Here are 17 of the amazing health benefits that guava leaves offer:

Guava leaf tea can decrease bad LDL cholesterol without affecting the good HDL cholesterol levels.

Guava leaf tea can help you against bronchitis and coughs.
If you want to relieve itching caused by allergies, apply crushed guava leaves onto the affected areas.

This method will also help you relieve insect bites.
Guava leaves can really help against hair loss when they’re boiled and allowed to cool on room temperature. Gently massage your scalp to stop any further hair loss.

Guava leaf tea stops carbohydrates from turning into sugar and thus suppresses appetite. This will also help you to reduce weight.

If you have an upset stomach, guava leaf tea is great. It also provides a great help in cases of food poisoning.
This tea is also effective in the treatment of diarrhea and dysentery because it has strong antimicrobial properties.
Guava leaf tea is effective in treating enlarged prostate and cancer.

It is especially recommended for men who deal with fertility problems.
Guava leaves are high in vitamin C, which helps to heal acne and pimples.

Apply crushed guava leaves on minor cuts like scrapes or abrasion to prevent infections. You can also prepare tea to relieve an outer ear infection. Let the tea cool down and then drop some of it in on the affected area.

Boil 9 guava leaves in 5 cups of water until the amount you have in your pot reduces by half. This can help treat dengue.

Guava leaf tea is great for diabetics. It reduces blood sugar level and does not stimulate insulin secretion.

If you want to relieve toothache, you can chew guava leaves. They can also help you against inflamed gums and sores in the oral cavity.

Crush several guava leaves and stir in a little bit of water to remove blackheads naturally. Use this instead of your regular face scrub.

You can also use the same combination to prevent premature skin aging. The results will amaze you!

So, we can easily conclude that guava leaves really possess some amazing health benefits! Use them whenever you need and if you have a guava in your backyard, then you really are a very lucky person!

Yomloaded

Showing posts from November, 2019

How to Wake Up Early Every Single Morning (Without Feeling Tired)

Protests as Kano court sacks new emirs

Dino Vs. Adeyemi: INEC fixes Nov. 30 for Kogi West re-run

How to treat ulcer - Yomloaded

The importance of Guava leaf - Yomloaded

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How to Wake Up Early Every Single Morning (Without Feeling Tired)

Have a Compelling Reason to Get Up

Build an Automatic Wake-Up Response

Use Technology to Your Advantage

Form an Accountability Group

Do You Really Need to Wake Up Early?

Protests as Kano court sacks new emirs

Protests as Kano court sacks new emirs

Dino Vs. Adeyemi: INEC fixes Nov. 30 for Kogi West re-run

How to treat ulcer - Yomloaded

The importance of Guava leaf - Yomloaded

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How to Wake Up Early Every Single Morning (Without Feeling Tired)

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