Waking up early is a habit many successful people swear by, and for good reasons. Early mornings will give you peaceful and uninterrupted time to work on personal development, focus on projects, or enjoy solitude.
Studies suggest that waking up early is not for everyone. People are either early birds or night owls from birth. Still, you can gradually become an early riser through commitment and consistency.
Here are simple tips to help you shift toward waking up early.
Waking up early
Gradual adjustment
It’s important to acknowledge that it isn’t an easy journey to transition from an evening person to a morning person and vice versa. One of the critical ways to transition is by making minor adjustments to your sleeping schedule.
Ease in and start by waking up 5 to 15 minutes earlier than usual. You will eventually wake up at your desired hour through these gradual increments. Also, over time, your body adjusts without feeling sleep-deprived.
Get bright light first thing in the morning
Exposure to natural light in the morning can help you regulate your circadian rhythm. This is your “inner clock” that controls specific biological processes such as appetite, body temperature, and sleep cycle.
Your circadian rhythm responds mainly to dark and light. If you get natural light the first thing in the morning, you reset your inner clock, and waking up early becomes easier.
If you can’t get natural light, invest in a light box and use it for 15 to 30 minutes as soon as you wake up.
Set a consistent schedule
Consistency is among the critical ingredients of waking up early. Your circadian rhythm thrives on routine. Constantly changing your routine disrupts your alertness or sleepiness and affects other mental and physical factors.
So try to have a consistent bedtime and wake-up times, even on weekends. With consistency, your sleep-wakeup cycle becomes natural, making it easier to get up early.
Limit screen time
Research has shown that the blue light emitted from your phone can disrupt sleep patterns. Establish an evening schedule that helps your body for sleep.
So lower the light on your screens as your bedtime nears. Better yet, you can put your devices away one or two hours before bedtime and adopt calming activities. You can wind down by reading a book, practicing relaxation exercises like meditation, or taking a warm bath.
Also, avoid rigorous workouts, office work, or social media before bedtime.
Create a comfortable sleeping environment
Your sleep environment also determines if you wake up early feeling refreshed. Ensure you keep it quiet, dark, and at a suitable temperature. Studies have shown higher temperatures between 96.8°F and 100.4°F (36°C and 38°C) are bad for your sleep, and the best temperatures for a sleeping range between 60°F and 65°F (15.5°C and 18.3°C)
Also, invest in a good mattress and pillows for a good night’s sleep.
Avoid caffeine late in the day
You may feel caffeine will give you that extra jolt to push you through the day. But most experts recommend avoiding caffeine after lunch.
Caffeine may prevent you from waking early, affecting your wake-up time.
Stay active
Regular exercise can boost your sleep patterns and your overall well-being. But as mentioned, avoid intense workouts before sleep since they can be stimulating. Instead, have your workout schedule earlier in the day.
Use melatonin supplements
Your body naturally produces melatonin hormone when darkness sets in. Melatonin encourages sleepiness in your body, and some experts recommend melatonin supplements to help you have a good night’s sleep.
They also recommend taking small doses 1 to 1.5 hours before bedtime. Sometimes, you can even take it 4 hours before you nap. However, remember that this isn’t a medication for sleep disorders, and avoid taking it if pregnant, breastfeeding, or experiencing symptoms of dementia.
Takeaway
Besides using the good old alarm clock, the mentioned tricks can help you transform from an evening person to a morning person. Remember, it’s not just about starting your day ahead of the curve; it’s about nurturing a routine that promotes your productivity, mental well-being, and overall quality of life.
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