5 Tips To Become A Morning Person! (How To Ditch Your Night-Owl Tendencies)
When it comes to our daily routines, some of us are either an early bird or a night owl. We can either wake up early, fresh with energy, ready to take on the day or we're snoozing our alarm repeatedly before work and sitting up ‘til 1am, binging our favorite Netflix show.
But if you’re the latter, and want to ditch your night-owl ways, is it possible? Or are we hard-wired to be (or not to be) a morning person?
According to genetic research, everyone has a determined “chronotype”, that sets our natural body clock and circadian rhythm . If your chronotype is set to be a late riser, it’s always going to be harder for you to wake up early, but there are some simple ways to make it happen!
Your sleep/wake cycle can be controlled by many factors, including age, gender, lifestyle, and diet, but your natural circadian rhythm is somewhere between 23.7 and 24.7 hours long and defines when your body temperature rises and falls to make you tired. It’s the reason why toddlers are wide-awake at 5 am, but teenagers can sleep until the afternoon! Your circadian rhythm doesn’t just determine sleep, but also influences hunger, libido and energy levels, too.
How To Become A Morning Person
Although you can’t change your chronotype, you can alter it! Light is the main contributing factor that affects your body clock, so let’s start there…
1. Open The Curtains
One of the best ways to feel more awake each morning is to sleep with the curtains open. Our bodies naturally adjust to daylight hours, making us more alert if the room is brighter. Light signals to the brain that it’s time to wake up, and for the body to stop producing melatonin (the hormone that makes us sleepy). By keeping your bedroom dark and night-like, our brains don’t know when they should be waking up. It’s a simple trick to try but could make a world of difference to your morning routine.
2. Stick To A Schedule (Even On The Weekends)
For our bodies to adjust to a new sleep pattern, it needs routine. As humans, we instinctively like to anticipate what’s happening next and will settle much quicker into a new routine if it’s repeated. Don’t let yourself drift back into old patterns on the weekend, either! Try to get up and active at a similar time to the weekdays in order for your body to adjust. Don’t worry about bedtimes yet. Nail the morning wake-up time, and your bedtime will naturally follow due to feeling tired.
3. Ditch The Snooze Button
The snooze button is our greatest temptress in the morning! Our alarm goes off, and with one click we can get back to dreaming of George Clooney. But this disrupted sleep is only making us feel worse. The idea of the snooze button is to allow us to return to sleep for a few minutes, but wake us up again before entering a deep sleep cycle. Instead, try to move your alarm to the other side of the room, so you have to walk over to turn it off. This movement will prevent you from falling straight back to sleep, and help you start your day on the right foot. (No pun intended!)
4. Try To Exercise
Now, I’m not saying you need to run a 10k before you leave for work each morning, but studies have shown that even short bursts of exercise when you wake up does wonders for your get-up-and-go! Exercise releases endorphins in the body, which are your happy-hormones to make us more alert and ready for the day. It also lowers your blood pressure, relieves stress, and can help you sleep better at night. Try taking the dog for a walk, or performing a simple, 15-minute calisthenics circuit in the living room of air squats, sit ups and press ups.
5. Stop Napping
Avoiding the urge to nap during the day will help you maintain a regular sleep pattern at night. Napping, although sometimes necessary, can play havoc with your circadian rhythm, and really mess up your new sleep routine. The first few days of early wake ups will leave you feeling tired, but this is essential to be able to get you sleeping earlier at night. If you nap, you will then stay up later, and not be able to start your ‘early-riser routine’.
When you begin to switch up your habitual sleep pattern, you may notice that you struggle to drift off at night. Your body clock is in an adjustment phase and may take a few days to settle in. If this happens, there are many ways to help yourself fall into a deep sleep without the need for medicated sleeping pills. Our best-selling Dream Lotion has been dubbed the ‘natural sleeping pill in a tub’ and has helped thousands of American’s experience deeper, more restful sleep. This nourishing lotion is packed with soporific Lavender, Bergamot and Cedarwood oils, that are scientifically proven to help you relax and unwind.
Being an early riser isn’t for everyone, and depending on your job and lifestyle, having a more nocturnal routine may suit you. But for those of you who’d like to switch gears and achieve a productive start to your day, then these simple tips could help you on your way. For a new sleep pattern to stick, you need to commit to it for at least 2 weeks (ideally a month!). Try to incorporate these morning hacks into your day, and you’ll start to notice your natural body clock shift in no time!
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