4 tricks I use to wake up early (as a doctor)

• Struggling to get a head start on your day? Can't get up early no matter what?

• This blog will reveal some top tips for morning productivity.

• Dr. Fatiha is a doctor in London with dedicated interests in productivity and well-being.

Let's not pretend this will be a walk in the park. If it were easy, you probably wouldn't be reading this.

So I'm going to make a few assumptions about the reader - and at least one of them will be true for you:

1. You want to get up earlier but can't seem to make it happen - either through lack of motivation, lack of energy or lack of preparation.

2. You dislike (read: 'hate') early starts and the cold feeling of disorientation that comes with crashing head first into dawn.

3. You worry that your natural biological rhythm simply won't let your 'body clock' shift.

Like all great things in life: preparation is key.

So I'm going to walk you through exactly what I do to wake up on time for my job as a doctor.

This is how I streamline my morning, and optimise my morning productivity - I hope this blog helps you optimise yours:

1. Prepare the night before.

Clothes and work bag - get them pre-prepared before you go to sleep (do this even if it feels like an effort and you can't be bothered). You will absolutely thank yourself in the morning!

I like to keep a chic, stylish and sturdy work bag to hold everything I need - and one that I actually enjoy using.

The night before work, I check the weather forecast for the next day and I get my clothes, workbag and shoes prepared.

The relieves a huge mental load in the mornings - because I don't have to remember anything when I get up; I know it's already done.

Once my garments and accessories are laid out, I don't need to waste time rummaging around the wardrobe at the crack of dawn, stressing about what to put on - or trying to find my work ID.

Believe me, having misplaced my ID card recently - I promised I would NOT let that happen again! I missed my train and it threw my whole morning off course because I felt like I was constantly playing catch up. Never again!

2. Set up breakfast in advance.

Like many people, I like to start my day with a good coffee and breakfast. When I wake up I actually look forward to the smell of coffee and eating something nutritious and energy packed to fuel my morning!

I know breakfast is not for everybody. Some people are good with water, tea or fasting. But this is my routine so I'm sharing it.

At the moment I have a Nespresso machine which I love - it is so convenient and easy to use. It's been going strong for about three years and still works as brilliantly as it did one day one.

I place my favourite mug by the coffee machine and make sure I have something to eat in the morning (fruit, toast, croissants, nuts). This significantly streamlines my morning and makes breakfast time effortless.

3. Tuck into bed early (without a phone).

Studies suggest that getting to bed an hour earlier than usual can help boost your mood, protect your brain from disease, and regulate your appetite. 

So I get to bed around 8-9 hours before it's time to wake up to aim for around 7-8 hours of quality sleep (especially during a work night!)

I know, I know. Sometimes it's hard to just 'fall asleep.' It's pretty common for people to doom scroll into the early hours; before they know it, it's 3am and they're on their 2000th TikTok or Instagram reel.

I avoid screen time for a minimum of one hour before bedtime and in the evenings I put my iPhone in 'night mode' to limit blue light exposure.

Blue light from our electronic devices has been shown to interfere with our ability to achieve high quality sleep.

Whilst our phones are brilliantly clever and useful, they don’t do much for our stress levels.

Constantly checking notifications, messages, awaiting calls, reading news updates… it can all get a bit much at times.

So consider the “do not disturb” function, switching it off, or leaving your phone across the room (or another room if possible). Your brain will thank you.

4. Make mornings luxurious.

A morning shower with your favourite body wash is another excellent way to revive the mind and body after waking up. But not only this - it actually gives the mind something to look forward to.

Showering with a rich, moisturising body wash uplifts the senses, wakes up the mind, and infuses a bit of joy into the morning routine,

It's a small but vital act of self care that sets the tone for the day. And when you feel good, it shows.

I personally prefer sweet or rich scents such as sandalwood and bergamot. I think they smell opulent and sophisticated!

Some people prefer vanilla, shea butter, argan or coconut body washes for more natural, moisturising, and earthy ingredients.

Others are excited by fruity or citrus-infused products which are zingy and energising. These are particularly great for 'waking up' or using at the gym.

Those of you who are familiar with my work know that I talk almost non-stop about the power of fragrance and the science behind it. It's an absolutely fascinating area of research and is growing in popularity.

I must admit that I sometimes keep a mixed selection of body washes - and use whichever suits my mood in the moment!

So - these are my top four tricks to getting up early. Were there any that surprised you? What techniques do you use? Share your thoughts with us below!

Disclaimer:

As an Amazon Associate I earn from qualifying purchases.

The information provided on this site is for educational and entertainment purposes only and does not substitute for medical advice.

5 ways you can read more (and enjoy it)

• Struggling to read more? Can't seem to find the time? Don't know how to incorporate books into your life and home?

• This blog will show you practical ways to increase your exposure to books and reap the benefits of reading.

• Dr. Fatiha is a doctor in London with dedicated interests in productivity and well-being.

Books. I'd be lying if I said I always loved reading. Not many people know this: before I became and doctor, I read English Literature. That degree had me trawling through an ungodly number of essays, poems, literature reviews and novels each month.

In the end I excelled, got my first class honours and my path to med school was open. But my love for reading was broken.

I couldn't bear the thought of opening another novel, or immersing myself into yet another complex plot.

Disillusionment had struck.

I didn't pick up a book for "pleasure" again for almost three years.

A good friend of mine at the time (and an avid reader), recommended, or rather insisted, that I should read the short stories of Etgar Keret.

Since they were brief, bizzare, intelligently crafted narratives, he suggested they might hold my attention and interest for more than five minutes...

Well, I devoured Keret's books. I didn't look back after that.

Some of us read for pleasure, others read to learn, some read to escape, and some - just because.

No matter your motivation, here are five ways you can learn to read more, and actually enjoy it.

1. Keep books where you will find them.

Sounds obvious doesn't it? A great place to start is placing a book by the bedside. Reading last thing before bed, or first thing in the morning is a great way to re-focus the mind and even reduce anxiety.

I like to keep a book in my workbag. Long gone are the days of monotonous train journeys; now I whip out a book and get lost in the pages during my morning commute.

2. Choose books you'll actually enjoy.

Don't read books just because other people are reading them, or because they've made the Top 10 Bestsellers list. It's a process of trial and error.

A few easy questions to ask yourself are:

• Do I like fiction or non-fiction?

• Do I like long or relatively short texts?

• Do I prefer novels or short stories? Or do I prefer poetry?

• Am I interested in biographies?

• Do I enjoy visuals (in which case magazines and comics are a great choice too).

3. Decide if you prefer books or digital devices.

The digital age is well and truly here and none of us are immune from it. If you're reading this, you're most likely scrolling over these words on your phone.

Kindles and tablets have revolutionised reading, and making it possible to store thousands of books on one device.

This works brilliantly for those who value the convenience of a minimalist lifestyle. It also benefits those who simply can't lug dozens of books each time they relocate to a new home.

And there are cost advantages too; e-books are often cheaper than paper and hardbacks.

But I've tried. And tried. I just don't enjoy reading books on digital devices. There's something about the tactile experience of turning a page, flicking the text back and forth, and cradling the covers in the palm of my hands - that amplifies the joy for me.

So figure out which medium you prefer. Maybe you don't have a preference at all. There's no right/wrong answer.

4. Know that you don't have to finish the book...

I don't know who needs to hear this but: you don't need to finish that book.

If you're not enjoying it, put it down, come back to it, or just leave it. There's nothing to be gained from reading a book you don't enjoy. You absolutely don't have to push through to the final page.

Sounds obvious, but I'm always amazed at how many people torture themselves for the sake of just 'finishing' a text.

There's no rule that says you have to. So sell it, donate it, gift it.

Now you've created space for another.

5. Display your books.

Books are beautiful. They're inspirational. They're a great conversation starter.

You can curate your book collection just as you want it, arranging it alphabetically, by size, by colour, or by any order you like!

I absolutely love perusing libraries and homes with large book collections.

There's something mystical about the experience, and seeing a wealth of narratives and knowledge contained within beautiful spines and covers.

Book displays literally offer words, illustrations and creativity. This not only adds an intellectual dimension to the home, but a depth of character too.

So what do you think? Are there any practical tips you would add? Let us know in the comments!

Disclaimer:

As an Amazon associate, I earn from qualifying purchases.

The information provided on this site is for educational and entertainment purposes only and does not substitute for professional medical advice.

Why is home fragrance important?

• This blog will teach you the power of fragrance and the science behind it.

• You'll find home fragrance inspiration to uplift your home.

• Dr. Fatiha is a clinician with dedicated interests in productivity and well-being.

We’ve all heard of aromatherapy, but have you heard of aromachology?

It’s rapidly growing area of scientific research that investigates how our sense of smell is linked to our physiology, mood, and even our memory.

Our sense of smell is incredibly important. It can trigger thoughts and memories in a way few things can.

Just think of how a particular scent can take you back years – back to a certain moment, instantly arousing specific emotions and memories.

This is because when we smell something, especially a notable fragrance, a series of neurological impulses starting from specific neurones in the upper part of the nose, pass through the olfactory nerve to reach the olfactory bulb in the brain - this is the part of the brain that deals with smell.

The olfactory bulb is very closely associated with a number of other important structures in the brain including the limbic system, which plays an important role in managing mood, memory, behaviour and emotion.

The limbic system is thought to be one of the older more “primitive” parts of the brain, perhaps explaining why smell is so important to our memories, moods and emotions!

Why invest in fragrance?

The global perfume industry was valued at around 48.05 billion USD in 2023.

These figures are staggering, and demonstrate in no uncertain terms just how much we value our sense of smell and how intrinsically important fragrances are to our daily lives.

Having a beautiful scent that is instantly recognisable the moment you arrive home is one important way you can infuse a sense of calm into your surroundings, filling the air with beautiful notes that complement your home and your personality.

The right scent is the invisible signal that lets you know you are home, in your own unique space defined the way you want it to be - leaving the world outside.

How do I make my home smell great?

There are many ways to introduce a fragrance to your interiors: essential oil diffusers, candles, fresh flowers, wax melts… the list goes on.

It can take some trial and error before you find the right scent for you. Your preferences can change from season to season, and even month to month!

It is best to opt for safe, non-toxic, natural fragrances and essential oils. Always check the labels for sensitivities and warnings.

Many people find lavender works well in the bedroom to promote a relaxing environment for sleep, while citrus scents tend to work well in cooking spaces to neutralise odours.

Whatever you choose, let it be your home’s signature scent – something that smells fresh, clean and reflective of your own tastes.

Done right, home fragrances can also be a superb way to style your home interiors, adding an air of opulence and finesse.

So, what do you think? Do you have a favourite scent for your home? Let us know in the comments!

Disclaimer:

As an Amazon associate, I earn from qualifying purchases.

The information provided on this site is for educational and entertainment purposes only and does not substitute for professional medical advice.