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In this post, we are going to figure out how to wake up earlier.
By the time you have finished this post, you’ll be waking up earlier every day.
We’ll also cover:
- The benefits of waking up early
- Who else wakes up early
- Ways to help you wake up earlier
- 129 Amazing Morning Rituals You Can Start Right Now
- 91 Of The Most Beautiful Good Morning Quotes To Inspire You Every Day
Let’s jump in.
11 Benefits Of Waking Up Earlier
To stand the best chance of figuring out how to wake up earlier we need to know the benefits.
Anecdotally, I’m sure you’ve heard many reasons why waking up earlier is beneficial.
The purpose of this part of the post is to collate them all.
You can refer back to them as and when you need to.
Here are 11 benefits of waking up earlier.
Improved Positive Outlook
There are lots of studies that show early risers tend to go to bed earlier too.
This means they are more likely to get the recommended 7-9 hours of sleep per night.
By getting the right amount of sleep every night it helps to create a healthier body and mind.
This leads to your general mood improving and benefiting from a more positive outlook on life.
It may not feel like it when you first start waking up early, but you will start to feel more energetic.
Once you get into the routine of going to bed and waking up earlier you will improve your sleeping pattern.
Getting the right amount of rest equals more energy, it’s as simple as that.
Getting regular sleep is important for your general health.
By getting a full night’s sleep it helps to drop your blood pressure, helps your muscles to relax, and your body temperature to drop.
Studies also show that T-cells (white blood cells that help to fight infection) drop when you get a full night’s sleep.
This is your body rebooting whilst you sleep.
More Time To Workout
After a long day at work, it can sometimes be hard to force yourself to workout.
Motivation drops as the day goes on.
By waking up early you are able to get your workout in first thing, before your motivation drops.
It’s also a great way to fire up your body for the day ahead.
Time To Focus On You
The morning can be a time where you dedicate it to yourself.
Early mornings are a time when you are free of distraction so make the most of it.
Being More Organised
How many times have you said, “there’s not enough hours in the day”?
Probably at least a few times right.
By rising early it means you can create more time at the start of each day.
If you plan out some goals or tasks the previous night, it helps you to become more organised and make the most of that added time.
Research shows that those who sleep for longer eat more.
They consume 248 more calories than those who rise early.
It also shows they eat half as much fruit and veg and twice as fast junk food.
By waking up earlier you will have more time to prepare yourself a nice healthy breakfast.
Although it might not feel like it, your brain is typically more alert in the morning.
Use this time to your advantage and focus on the most important tasks.
You will find starting the day early improves your concentration and allows you to make better decisions.
Better still, figure out what you want to do the night before so you don’t have to think about it in the morning.
You can just get right to it.
After a good night’s sleep our skin looks its best in the morning.
People who wake up early also tend to have good regular sleep habits.
This helps to ensure that their skin gets the proper amount of time to rejuvenate itself.
Research by Texas University revealed that students who woke up early got better grades than those who slept in.
Their GPAs were higher for those that got up earlier.
The results are linked to improved productivity and better quality of sleep.
Improves Your Quality Of Sleep
By keeping your body on a regular sleep routine it makes it easier to go to sleep and wake up naturally.
This is really useful for your internal body clock.
Those who wake up early are naturally more tired when it’s the ‘normal’ time to go to bed.
A predictable sleeping pattern will help the quality of your sleep every night.
Your body won’t be asking itself how to wake up earlier, it will do it naturally.
Why Is It Hard To Wake Up Earlier?
We are now going to switch our thinking and look at why it’s hard to wake up earlier.
It’s important we are aware of the reasons.
This way it’s easier for us to figure out how to wake up earlier.
Let’s take a look at some of the most common reasons:
- Parasomnias, which includes sleepwalking and sleep talking.
- Stress and anxiety, which interferes with our ability to fall asleep or stay asleep.
- Depression, which has been scientifically linked to excessive daytime tiredness and insomnia.
- Sleep apnea, which can cause difficulty breathing when sleeping.
- Circadian rhythm sleep disorders, such as shift work sleep disorder and irregular sleep-wake disorder can make it hard to develop a regular sleeping routine.
- Chronic pain, which makes it difficult to get good quality sleep.
It’s really important to know why you’re not able to wake up earlier.
It might not just be a lack of motivation or willpower.
As some of the reasons highlighted above are serious conditions it can be useful to reflect and figure out if any of them are stopping you from waking up earlier.
Who Else Wakes Up Early?
Some of the most successful people in the world are renowned early risers.
The below is by no means an exhaustive list but there’s some pretty successful people on it:
- Richard Branson, 5:45 AM – Founder of the Virgin Group
- Indra Nooyi, 4:30 AM – PepsiCo CEO
- Jack Dorsey, 5:30 AM – Twitter Co-founder
- Tim Cook, 4:30 AM – Apple CEO
- Howard Schultz, Before 5:00 AM – Starbucks CEO
- Michelle Obama, 4:30 AM – Former First Lady
Just because someone else does something doesn’t necessarily mean you need to copy them.
However, when you see this esteemed list of people who wake up early it hopefully inspires you to want to wake up earlier too.
“The early morning has gold in its mouth.”Benjamin Franklin
67 Ways To Help You Wake Up Earlier
Right, onto the part you’ve been waiting for.
This is where we work out how to wake up earlier and show you lots of tips and ideas [that work].
Let’s dive in.
Take The First Step
The toughest part of starting any new habit is getting started.
In the case of getting up early, it’s dragging yourself out of bed.
The first day you decide you want to wake up earlier (which is hopefully tomorrow), you need to make sure you follow through with it.
This will help you to build momentum and is the first step in figuring out how to wake up earlier.
Create a Morning Ritual
Build your own morning ritual that you do every day.
Check out our post for lots of great ideas, 129 Amazing Morning Rituals You Can Start Right Now.
The beauty of a morning ritual is you can include anything you want in it.
Pick a few things you really enjoy and make them part of your morning ritual.
Build The Right Mental Environment
The mind is a powerful tool.
If you feed your mind with the right information every day it will help you to wake up earlier.
By listening to podcasts and reading books and articles about people who wake up earlier, your subconscious mind will remember it at 5am when your alarm goes off.
Be Excited About Getting Up Early
If you are excited about the day ahead, it’s easier to jump out of bed.
How easy is it to get out of bed early when you know you’re going on holiday?
It’s probably quite hard to recreate that exact feeling when you know you’re not going on holiday.
However, try starting your day doing with something you enjoy.
This could be reading your new book, working on your goals or anything else you enjoy doing.
Make Yourself Accountable
Doing something new on your own is hard.
Get a close friend or relative on board and tell them you want to start waking up earlier.
Tell them you plan on waking up at a certain time every day and get them to hold you accountable.
Make sure you check in with them every day to let them know if you woke up when you said you would.
Often, just the thought of telling them you didn’t follow through with it will be enough to get you out of bed in the morning.
Try and find someone that will push you and ask the right questions if for some reason you didn’t follow through with it on a particular day.
Get Enough Sleep
Probably one of the most simple answers of how to wake up earlier.
Make sure you are getting enough sleep every night.
If you set your alarm for 5am but don’t go to sleep until 1am, chances are you’re going to find it tough to wake up.
Try to aim for 7-9 hours of sleep per night.
Never Hit Snooze
Have you ever felt better when waking up after hitting the snooze button?
It often feels like you got about 0.0001 extra seconds of sleep that was of absolutely no benefit at all.
Get into the habit of not hitting the snooze button.
The extra sleep you get is not the useful REM sleep your body needs.
And it just makes it harder to wake up the second time the snooze alarm goes off.
Stick To Your Wake Up Time
Wake up every day at the same time.
As you do this, your body will become conditioned and regulate your sleep patterns accordingly.
You will get more REM sleep when you have a regular time you wake up.
Your body will begin the process of waking up naturally long before your alarm goes off.
After you have managed to wake up early for 7 days in a row, it’s now time to really push on.
This is where you will really start to see the benefits.
It’s easy to think you’ve cracked something after 7 days.
The reality is you haven’t.
However, by being aware of this you can mentally prepare for it and push on when you hit the 7 day mark.
Track Your New Habit
There are lots of benefits to tracking your habits.
One is the simple process of crossing off each day you have completed the new habit.
There is something really satisfying about it.
Best of all – the more you do it the more satisfying it gets.
We have made it even easier for you too, stick in your email address below to download our free 30 day habit tracker.
Don’t make drastic changes straight away.
If you currently wake up at 8am, it might be a challenge to suddenly start waking up at 5am.
Start by waking just 10-15 minutes earlier than normal.
Get used to this for a few days then cut it back another 15 minutes.
Keep doing this until you hit your goal time.
Go To Sleep Earlier
This one is pretty obvious. Go to bed earlier.
You may be used to staying up late watching Netflix or scrolling through Facebook.
However, if you really want to start waking up earlier you need to go to bed earlier.
Even if you don’t think you’ll sleep, get into the habit of getting into bed at a certain time every night.
Over time your body will adjust and you will fall asleep quicker.
Move Your Alarm Clock
By having your alarm clock right next to your bed it’s easy to hit the snooze button.
Research shows that sleep fragmentation increases daytime sleepiness and grogginess.
Move your alarm clock to the other side of the room.
That way you have to physically get out of bed every day.
By doing this it increases the chances that you will stay awake.
Get Up Straight Away
As soon as your alarm goes off get up.
And by get up I mean, get yourself out of bed.
The longer you stay in bed, even if you are awake, the more likely you are to fall back to sleep.
A good habit is to wake up and go to the toilet, wash your hands, then look at yourself in the mirror.
The moment you try talking yourself out of getting up early is the moment you make it 100 times more difficult to do so.
Don’t allow getting back into bed an option.
This can be hard to begin with, but over time it will get easier if you stick with it.
Sleep In Later Once In a While
Plan some days where you allow yourself a bit of a lay in.
This way you don’t have to rationalise with yourself, you have a free pass.
It’s a scheduled lay in.
However, don’t make this a habit a few times a week, it should be once every few weeks or so.
Also, try not to lay in too late.
If you normally wake up at 5am, give yourself a lay in until 8am.
Make The Early Rise Rewarding
To begin with it may feel like a struggle getting yourself out of bed early.
However, if you make it rewarding you will start to look forward to waking up early.
A reward could be doing something you enjoy, such as making a hot coffee and reading a book.
Or watching the sunrise and meditating.
It’s completely up to you.
Find something enjoyable and make it part of your morning ritual.
Use The Extra Time Productively
Don’t wake up a couple of hours early just to read your favourite blogs.
Use the time really productively to get a head start on the day.
This could be preparing your kids lunches, exercising, or working on your side hustle.
By the time the rest of the world wakes up you want to feel like you’ve achieved lots already.
Enjoy The Sunrise
Try and make watching the sunrise part of your morning routine.
If you can, get yourself outside to enjoy it.
There are lots of benefits to watching the sunrise.
Aside from the benefits it’s just a nice quiet and peaceful time to enjoy.
Get a Sleep Schedule
If you want to get on a good sleep schedule it’s important to go to bed and wake up at the same time every day.
You can figure out here how much sleep you need. 7-9 hours is the general recommendation.
Aim to go to bed early so you wake up feeling refreshed.
Stick to your sleep schedule as much as possible.
Improve Your Evening Routine
How to wake up earlier? Improve your evening routine.
It feels like it’s too early to be worrying about how you wake up the night before, but your evening routine is really important.
Check out our post: How To Create The Perfect Evening Routine To Hit All Of Your Goals Tomorrow
Eating a healthy balanced diet helps increase your energy and helps you sleep better.
Conversely, unhealthy junk food makes you feel sluggish and can lead to a bad night’s sleep.
Aim to eat a diet full of fruit and vegetables, wholegrains and foods high in omega 3’s.
It’s proven that exercise helps to improve sleep and conditions that cause insomnia and excessive sleepiness
Exercise also helps to increase energy levels by reducing fatigue.
Get yourself doing more exercise.
It could be something as simple as going for a nice long walk.
Enjoy The Daylight
Daylight helps to regulate our circadian rhythm.
Which then helps to improve our sleep.
If you wake up and get some sun first thing in the morning, it boosts your mood and energy for the rest of the day.
Ever noticed how in the summer it feels a bit easier to wake up?
That’s because you have got more natural light coming into your room.
As soon as you wake up, try opening your curtains or blinds.
Better still, get yourself outside in the sun right away.
Eat Less Before You Go To Sleep
Although eating before bed can make you feel sleepy.
It also disrupts sleep and can even cause nightmares.
If you do feel hungry late in the evening, try having a herbal tea instead of a carb-loaded snack.
Make a Firm Commitment To Get Up
Even if you tell yourself the night before you are going to wake up early, often that second personality takes over in the morning and forces you back to sleep.
To stop this from happening you have to be firm and win the battle.
A good idea can be using external cues such as a reminder on your phone about your commitment to waking up earlier.
Start a Wake Up Early 30 Day Challenge
Sometimes a good 30 day challenge is what’s needed to form a new habit.
Commit to waking up early every day for 30 days.
Track it every day and watch how you get more motivation as you cross off another day.
After the 30 days is up, you might find that you have formed a new life-changing habit.
Base Your Bedtime On 90-Minute Sleep Cycles
Our sleep generally runs in 90-minute cycles.
The goal should be to try and wake up at the end of the one.
The reason being you will be in a lighter sleep which makes it easier to wake up.
Given the 90 minute cycles, getting either six or seven-and-a-half hours a night is seen as optimal.
This way you have more chance of waking up at the end of a cycle.
Drink Water Straight Away
When your alarm goes off, often your first thought will be “I need coffee”!
Try and change this habit and drink a big glass of water first.
During the night your body becomes dehydrated.
Hydrating right away will help give you the energy to stay awake.
Also, the ritual of waking up and going to get a glass of water means you are more likely to stay awake too.
Stay Off Electronic Devices Before Bedtime.
One of the most important ways of solving the question of how to wake up earlier is to turn off all your devices before bedtime.
This means your laptop, phone, TV or any other device you use.
This helps to shield your eyes from the blue light and allows your mind to wind down.
Take a Cool Shower
It’s often recommended to take a cold shower show if you want to stay awake in the morning.
However, a cool shower should do the trick too.
A cool shower helps to get your blood flowing and wakes your body up.
This one might be difficult at first but it really does work if you give it a go.
Know Your Why
Michelle Segar, a healthy living expert says that for any new habit to stick you need to clearly define why it’s important to you.
Figure out what your motivation is?
Is it to have breakfast with your kids, work on your side hustle more, or maybe you just don’t want to be rushing around in the morning any more.
The why has to be compelling enough so when your alarm goes off in the morning you jump out of bed.
Streamline Your Mornings
Try to make your mornings as easy as possible.
If your reason for waking up earlier is to have breakfast with your family, spend some time the night before preparing what you will have.
If you want to exercise more, leave your workout clothes next to your bed.
The less friction there is to do what you want, the more likely you are to do it.
Try a Melatonin Supplement
Our bodies naturally produce melatonin to help stimulate our sleep.
However, you can take melatonin supplements to help reorient your body clock.
After a few days you should start to see your body clock adjusting earlier.
As with any supplements check with a health professional first.
Don’t Skip The Weekends
If you wake up early all week you may feel like you’ve earned a lay-in at the weekend.
However, compensating at the weekend actually creates some of your sleepiness the following week as it interrupts your body clock.
Research says that a consistent bedtime at the weekend leads to better sleep and easier waking up during the week.
Keep a Sleep Log And Evaluate It Regularly
Keeping a sleep log can be a really useful way to figure out specifically for you, exactly how to wake up earlier.
After you have tried a few of the ideas in this list for a week or so, take a look at your journal to try and figure out what’s working and what’s not.
You will start to notice patterns about when you had a good night’s sleep and can adjust your habits accordingly.
Make Your Bed
There are lots of reasons why making your bed every morning is important.
However, one of the most useful for waking up earlier is it reduces the temptation to jump back into bed.
Instead of eyeing up your warm, cozy-looking bed, you will subconsciously resist if you have made it and it looks all fresh.
Use Caffeine To Your Advantage
Some of us really can’t get going until we’ve had coffee in the morning.
Use this to your advantage.
Get a coffee machine with an alarm on it so you have a nice pot of coffee ready when you stumble out of bed.
Don’t Jump Out Of Bed Straight Away
In contrast to what we said earlier about getting out of bed as soon as you wake up, for some people this won’t work.
If you want to make your new habit of getting up early stick then you need to enjoy it.
Set 2 alarms. One where you wake, the other for when it’s time to get out of bed.
This is different from hitting the snooze button as you will not actually go back to sleep when the first alarm goes off.
Hire a Habit Building Coach
This might seem excessive, but sometimes it’s what it takes if you really want to change something in your life.
According to habit tracking app Lift, people who use a coach have a 300% better chance of sticking to new habits.
That’s significant enough to warrant paying for a coach.
Sometimes you need to invest a little money to get what you want.
Plan Your Morning In Detail
The more specific you can be about your morning routine, the easier it will be to follow through with.
Know exactly where you will put your alarm, where you will get dressed, what you will eat first thing, what exercise will you do.
You need to have an answer to all these questions and any other part of your morning routine.
It might help if you write it down, that way it’s not all stored in your head and you can go through it in military precision every morning.
Get a Pet
If you asked someone how to wake up earlier and they suggested getting a pet, you’d probably think they are barking mad (sorry, I couldn’t resist).
However, having a pet is a great way of keeping yourself accountable.
If you have a cat and show her that at 6am it’s food time, she will expect it at 6am every morning.
You will have to get up then, no excuses.
There really isn’t a better alarm clock than that.
Heave Realistic Expectations
A common question is, “I think I know how to wake up earlier but how long does it really take to become an early riser”?
It actually only takes your body 4-5 days of waking up and going to bed at the same time to adjust to the new routine.
However, the difficulty with creating a habit of waking up earlier, is it’s actually a series of small habits that form the overriding habit of getting up early.
This is why shifting your sleep pattern gradually works better than just changing it overnight.
Be patient and it will start to feel easier in a relatively short amount of time.
Don’t Have Caffeine After 4PM
Coffee and other stuff with caffeine like tea and chocolate can interrupt your internal clock if you have them late in the day.
If you like tea or coffee in the evening go for a decaf option.
This way it won’t mess with your body clock and you will still be able to go to sleep at your usual time.
Eat Pistachios And Cherries
Yep, you read that right.
These two foods are great for helping you sleep as they contain vitamin B6 and magnesium.
As well as that they also contribute to melatonin production which will help to regulate your sleep.
Don’t Eat Dinner Too Late
Having dinner too close to when you go to bed doesn’t help you get to sleep.
Your stomach will start to produce acid to help with digestion.
If you are lying down you are likely to get reflux.
If you do have to eat late you should specifically avoid anything processed, breaded, deep fried or any heavy deserts.
Limit Drinking Alcohol
Having a few drinks may feel like it sends you off to sleep better.
However, you definitely won’t be feeling more refreshed when you wake up.
Alcohol significantly disrupts your sleep, resulting in sleep fragmentation and deprivation.
If you want to start waking up earlier, you will need to start cutting down on the booze.
Lay Everything Out The Night Before
Make your morning as stress-free as possible by getting everything ready.
Check the weather and pick your clothes, make your lunch, get your gym gear ready.
Make the morning as easy as possible.
Having less to worry about as you go to sleep will result in a better quality of sleep.
Get Up One Minute Earlier
If you are finding it hard to jump out of bed, start waking up one minute earlier every day.
Do this until you reach your goal time. For example:
Current wake up time: 6:15
In 30 days you will have managed to hit your goal time.
Best of all, it should have felt relatively easy as it was only one minute extra every day.
Read Some Inspiring Quotes First Thing
How to wake up earlier and feel immediately inspired?
Read some amazing quotes.
Check out these posts for some great quotes:
- 91 Of The Most Beautiful Good Morning Quotes To Inspire You Every Day
- 323 Best Short Motivational Quotes To Uplift Your Life
Print them out or write them down on a note and leave them next to your bed so you can read them as soon as you wake up.
Brainwash Yourself Into Becoming a Morning Person
If you have the limiting belief that you are not a ‘morning person’, you are going to struggle getting up early.
You need to change your belief to being, ‘I’m the sort of person who wakes up early’.
This can be done by immersing yourself in the right books, podcasts and articles.
Let Go Of The Morning Struggle
Most people have a love-hate relationship with waking up early when they first start.
You think mornings are evil, you normally hit the snooze button 21,754 times and wake up looking like the grinch.
You need to let it all go.
Throw away any misconception you may have had before and start off positively.
Imagine Your Ideal Morning
Picture yourself as a morning person.
What would your ideal morning look like?
Drinking coffee in the garden, reading your favourite book, or going for a swim.
Visualizing the perfect morning will make it easier to wake up.
Only Tell Your Loved Ones About Your Plans
To begin with, whilst you make the changes, only tell those you live with about your plans.
Don’t tell anyone else until you have made good progress.
Otherwise, their attitude towards waking up early may negatively impact your frame of mind and make it harder for you to get up early.
Find a ‘Nicer’ Alarm
Some people don’t have a problem with alarm clocks, whilst others want to smash them up as soon as they hear it go off in the morning.
Test out a few different ones.
You’ll find that some don’t annoy you as much as others.
Find one that you can put up with.
Refuse To Break The Chain
Once you build some momentum, refuse to break the chain.
If you have woken up early 45 days in a row you will be more motivated to continue on your streak.
This is a powerful mindset to have.
If you do break the chain, never break it two days in a row.
Practice Waking Up Early
If you’re finding it hard to get up, try practicing during the day.
Set up your bedroom as if it’s early morning and your alarm is about to go off.
When your alarm goes off, practice getting up and straight out of bed.
The practice will eventually lead to you being able to get up early.
Cover Up All Lights
Blue lights in your room can keep you up at night.
The green or red dots on electronics can affect your sleep too.
Here are some lights that could be affecting your sleep:
- The light on your TV
- Lights on computer monitors
- Charging cables
- Extension Cords
Try to make sure everything is completely turned off before you go to sleep.
Use Your FitBit or Smartwatch Alarm
This is a really good alternative to a traditional alarm clock.
Most wearables come with a vibrate alarm setting you can use.
This means that you probably won’t wake your spouse up early if you normally have a loud alarm going off.
It can also be a nice way to wake up without any sound.
Make Yourself Go To The Bathroom
When most people wake up they generally need to go to the toilet.
However, we’ll often hold it in so we don’t have to get up.
Change this, force yourself to get up.
By physically getting yourself out of bed you are more likely to stay awake.
Work Out What You Do Best In The Morning
Are you more creative in the morning?
Or are you better at knocking out more repetitive tasks when you have a lot of focus?
Figure out what it is you do best in the morning and start doing it.
If you know you are getting up to do the stuff you are best at, you’ll find it easier to get up.
Don’t Go Back To Sleep
Besides hitting snooze 8000 times in the morning, going back to sleep is the worst thing you can do.
There’s no point waking up earlier if you are going back to sleep an hour later.
Don’t let this habit creep in.
Sure, to begin with, you may feel tired soon after you have woken up. Push through.
Optimise Your Sleeping Environment
Make your sleeping environment as good as it can be.
Temperatures should be relatively cool, between 60 & 70 degrees Fahrenheit.
Your bedroom should be clean and tidy, and bedding should be cozy and comfortable.
Lights should be kept to an absolute minimum as it can impair your melatonin.
Once you have your sleeping environment right, it will be easy to fall asleep and get quality sleep.
Use Visualisation To Get To Sleep Quicker
A study by Oxford Researchers found that visualising is a more effective way of falling asleep than counting or just laying down.
Try this by imagining a calming, relaxing experience in as much detail as you can.
It could be getting a nice massage or strolling down a white sandy beach.
Make Your Alarm Clock a Challenge.
Another alarm clock hack which helps us wake up earlier.
Try the Mathe Alarm Clock where you have to solve a maths puzzle to stop the alarm going off.
This will get your brain engaged first thing.
Once you have engaged your brain it will be harder to go back to sleep
The University of Michigan found that simple acupressure techniques help to boost alertness.
The simple techniques can be done in bed and only take a couple of minutes.
Stimulation points include the top of your head, top of the back of your neck, below your knees, and the centre of the bottom of your feet.
Have a Nap In The Afternoon
If you feel you are lagging later in the day when you wake up early, take a short afternoon nap.
The key here is a ‘short’ nap.
Short naps are good for boosting alertness without making you feel groggy.
Studies show that naps between 10 and 20 minutes are best, and keep them around 6 hours before bedtime.
How To Wake Up Earlier?
If you want to wake up early it’s important you know the benefits of waking up early, the challenges and how to wake up early.
This post has covered all of those questions so you should now be all set to start waking up early every day.
I would love to hear from you if you have any other tips on how to wake up early.
Drop them in the comments!
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