Ten years ago, I never thought it’d be possible to wake up around 5:15 every morning. But here I am. A certified morning person who sometimes even feels like he’s running late at 6:45 a.m.
It’s not easy, but if I can do it, you can definitely do it.
1. Ease Into the Habit
If you’re a die-hard night owl, chances are you’re not going to switch to a morning lark overnight. Old habits are hard to break, but they’re less challenging if you approach them realistically.
Waking up three hours earlier can feel like a complete lifestyle change, but taking it 30 minutes at a time will make it a lot easier to actually stick to the plan. Gradually, you’ll become a true morning person, just don’t try to force it to happen overnight.
2. Exercise in the Morning
Your body releases endorphins when you exercise, so jumping on the treadmill or taking a run around the block is a great way to start the day on a high note. Also, according to the National Sleep Foundation, exercising early in the morning can mean you get a better overall sleep at night:
If you don’t have much time in the morning, an afternoon workout is your second best bet. The Sleep Foundation says aerobic afternoon workouts can help you fall asleep faster and wake up less often throughout the night.
3. Make Your Bedroom Ideal for Sleep
Whether it’s a noisy street or a bright streetlight, your bedroom environment might be making it difficult for you to sleep throughout the night, which can make waking up early challenging, as you haven’t had enough rest. There are, however, a few changes you can make to optimize your room for a good night’s sleep.
Depending on what needs to be improved, you might consider investing in some slumber-friendly items that can help you sleep through the night, including foam earplugs (make sure to use a vibrating alarm), black-out drapes, light-blocking window decals, and a cooling pillow
Another simple option? Ditch the obnoxious sound of a loud, buzzing alarm.
4. Take the Time to Properly Wind Down
Getting up early starts the night before, and there are a few things you should do before hitting the sack at night.
Focus on relaxing at night and stay away from not just exercise, but mentally stimulating activities, too. If watching the news gets your blood boiling, for example, you probably want to turn it off an hour or so before bedtime.
5. Get Your Daily Dose of Light
Light has a immense effect on your circadian rhythm—whether it’s the blue light from your phone as you scroll through Instagram, or the bright sunlight of being outdoors on your lunch break. In a study published in the Journal of Clinical Sleep Medicine, scientists compared the sleep quality of 27 subjects who worked in windowless environments with 22 subjects who were exposed to significantly more natural light during the day.
Conversely, too much blue light can actually disturb your sleep schedule at night. This means you probably want to limit your screen time as your bedtime looms closer.
Finally, once you do get into the habit of waking up earlier, stick to that schedule on the weekends as much as possible. The urge to sleep in is strong, but as Torgerson says, “you won’t want your body and brain to reacclimate to sleeping in and snoozing.”
Story source: GetPocket.