Can you Become a Morning Person?

By Kelly Jirsa

Can you Become a Morning Person?
We all have a genetic predisposition for being either a morning or night person. But what can you do if you want to change that?

Are you dragging yourself out of bed in the morning and still feeling exhausted?

Firstly, it may sound obvious but more sleep is usually a good way to help you reset your body clock. For those that struggle with getting to bed on time for that much needed allocation of rest, here are a few tips:

  • Cut back on obligations. If you’d like to get to bed earlier remove an hour’s worth of obligations in the later part of the day.
  • Don’t press the snooze button. Research shows that telling yourself the night before that you’re going to get with your alarm works better than a loose wake up time.
  • Talk yourself through it. It’s a fact that we all have to get up, start off the day by focusing on the positives rather than the drudgery of day to day tasks.
  • Give yourself a reward. When you’ve woken up without pressing the snooze button celebrate it. Perhaps use the extra time in the morning to enjoy your favourite book, magazine, newspaper column or meditate.
  • Exercise with the morning sun. Morning exercise kick-starts your metabolism, research shows that exercising before breakfast burns more fat calories.
  • Use light to help you wake. Natural light is a sure way to retrain your circadian rhythms and wake earlier.
  • Romance yourself to bed. Turn down the lights, volume and brightness on your devices to lull yourself into sleep mode.

Remember that everyone’s sleep needs are different, so what works for one person may not work for another. The key is to find a routine and habits that work best for you and align with your lifestyle and responsibilities. Over time, you can train your body to become more of a morning person.

Yes, it is possible to learn to be a morning person.

While some people naturally feel more energetic in the morning, others can cultivate habits and practices to help them become morning people.

Here are some tips to make the transition easier:

  • Gradual Adjustments: If you’re used to staying up late and waking up late, don’t try to shift your schedule dramatically in one day. Gradually adjust your bedtime and wake-up time by 15-30 minutes earlier each day until you reach your desired wake-up time.
  • Consistent Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body’s internal clock.
  • Limit Exposure to Screens: The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.
  • Create a Bedtime Routine: Establish a relaxing bedtime routine to signal to your body that it’s time to wind down. This can include reading, taking a warm bath, or practicing relaxation techniques.
  • Optimise Sleep Environment: Make sure your bedroom is conducive to sleep. It should be cool, dark, and quiet. You might also consider using earplugs or a sleep mask if necessary.
  • Morning Light Exposure: In the morning, expose yourself to natural light. This helps regulate your body’s internal clock and boosts your alertness.
  • Limit Caffeine and Alcohol: Caffeine and alcohol can disrupt your sleep patterns. Avoid consuming these substances in the hours leading up to bedtime.
  • Exercise: Regular physical activity can improve the quality of your sleep. However, avoid vigorous exercise close to bedtime, as it can have the opposite effect.
  • Watch Your Diet: A heavy or spicy meal right before bedtime can disrupt your sleep. Opt for a lighter meal if you’re eating close to bedtime.
  • Stay Hydrated: Dehydration can lead to nighttime awakenings. Try to balance your fluid intake, but avoid excessive liquids right before bedtime to prevent waking up to use the restroom.

Rise and shine sunshine!

 

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