Everyone has heard the old saying that the early bird catches the worm. If waking up early is associated with better productivity and focus, better health, and greater success, why is it so hard to prevent yourself from hitting the snooze button in the wee hours of the morning?
As it turns out, there’s a lot that goes into being (or becoming) a morning person—it involves a lot more than that. If you are a , know that you too can be a morning person. The secrets to waking up early are revealed below. Read on to learn more about becoming an early riser and how you can improve your sleep to wake up easier.
Why are you trying to wake up in the morning?
One of the main contributors to severe wounds issays Barton Scott, nutritionist and founder of Upgraded Formulas, an enhancement company .
“Ultimately, being awake at night goes against your normal circadian rhythm,” Scott told CNET. “This can be called chrono-misalignment, and this lack of harmony leads to problems getting to bed, falling asleep earlier than expected.” [and] take an unexpected nap.”
You may experience conscious wakefulness, where you know you are not sleeping well, or you may experience fragmented sleep, which involves many brief awakenings each night that you are unaware of or do not remember.
Consider these situations to unravel whether you may have spent the night tossing and turning without knowing it:
- You took a nap of more than 20 minutes the day before
- you after 15:00 of the previous day
- You consumed caffeine in the afternoon
- You ate your last meal within two hours before going to bed
- Your last meal was very heavy
- You drank alcohol within a few hours of going to bed
- You stared at screens all the way to sleep
Another contributor, perhaps the biggest, is that some people just aren’t morning people, says Terry Cralle, a registered nurse and certified clinical sleep educator. Everyone has a unique chronotype that regulates their sleep cycle.
“Night owls often struggle against a society that is focused on getting up early,” Cralle told CNET. “Obviously, this can result in sleep deprivation and all of its consequences if their work hours are not aligned with their body clocks.”
Can I make myself an early riser?
There are basically two main reasons why it is hard to wake up in the morning. Either you get up early in the morning, but something went wrong with your sleep, so you don’t feel rested in the morning. Or you’re just not an early riser and you’ll need to shift your chronotype from evening to morning.
If you fall into the first group, good news: Yes, you can turn yourself into a morning person by recognizing what’s wrong with your sleep and fixing it.
If you’re in the latter group, good news and bad news: You can become an early riser, but because you’re basically taking over your biology, that change will require planning, self-discipline, and consistency. That said… it won’t be easy.
How to identify sleep problems so you wake up earlier
In addition to the aforementioned culprits of poor sleep, you should also look at your overall state of physical and mental well-being. For example, nutrient deficiencies and anxiety are two common reasons people can’t sleep at night, Scott said.
You might want to startif not already, then also and a regular journal so you can go back and determine what may have caused the sleepless night.
For example, let’s say you write in your journal that you’re worried about a big work project. You were stressed, so you ate pizza and ice cream for dinner. You won’t have to wonder why you didn’t sleep at all – you’ll find the answers in your journal.
Anxiety probably increased the time it took you to fall asleep, andit can disturb your sleep. In particular, high-fat foods take longer to digest, and acidic foods such as tomato sauce can cause acid reflux. And sugar disrupts sleep by causing all sorts of physiological changes.
Once you’ve pinpointed your poor sleep triggers, you can start making changes to get a better night’s rest. And if you naturally wake up early in the morning, quality sleep should be enough to make it easier for you to get up in the morning.
9 tips to wake up earlier
If you’re not a naturally early riser, you’ll need to use tactics like light exposure and gradual changes before bed to shift your body clock. Here are some tips from Cralle:
- Start small: Set your alarm 15 minutes earlier every few days and keep going until you reach your ideal wake-up time.
- Don’t delaywhich can make it even harder to wake up (even if you’re not trying to shift your body clock)
- Get some morning light if possible for 20 to 30 minutes. Exposure to bright light first thing in the morning helps suppress melatonin production and resets your body clock. Draw the curtains or take a short walk to get to this exhibit.
- Maintain a consistent wake-up timeand even on weekends.
- Use the RISEUP method: Rrefrain from pressing the snooze button, Iincreased activity during the first hour of waking, WITHwash your face Eexpose yourself to sunlight and ATpbeat music, and Psharpen a friend.
- Avoid caffeine after 3 p.m
- Eat a high-protein breakfast soon after waking up.
- Avoid napping If possible. If you can’t, take short naps.
- Avoid bright light in the evening and have a media curfew. Try to put away screens at least an hour, but ideally 2 hours before bed.
These daily tactics will become a habit if you stick with them long enough, and you’ll eventually find it easier to wake up in the morning.
Do I have to be a morning person?
Society praises early risers for their productivity and success, but you really don’t have to be an early riser to be productive or successful. For many people, waking up early leads to better overall habits and health, but for some, waking up early simply goes against their biological chronotype.
About 25 percent of people are natural early risers, and about another 25 percent are night owls. The rest of us fall somewhere in between. Genetics definitely play a role in your natural circadian rhythm, and some experts say that trying to change your chronotype can be harmful to your health.
Going from night owl to morning bird
In fact, there is a pro-late riser group that fights for later start times in schools and workplaces. A group called the B-Society says that while society loves “A-persons” (early risers), “B-persons” (late risers) are constantly forced to ignore their body clocks.
Their mission? “We need to break free from the 9-5 society and its lack of respect for B-persons. Quality of life, health, infrastructure and productivity would improve if we offered people working hours that matched their circadian rhythms.”
The group has a good point. Research has shown that intentionally shifting your body clock to wake up early in the morning won’t necessarily give you the traits associated with waking up early, such as better mood and greater life satisfaction. Instead, the shift could lead to the opposite—lower mood and lower levels of well-being.
So it’s not a fact that waking up early makes you more productive and successful. Instead, it’s more likely that early birds are more in tune with the schedule that society has set for everyone.
For example, a 17-year-old early riser probably has no trouble paying attention and completing work in the first class that starts at 7:30 in the morning. in the same class and get bad grades because their body is still producing melatonin at 7:30
Chronotypes can also fluctuate with age. For example, young children tend to wake up early, teenagers stay up late and sleep late, and older adults tend to switch back to a morning preference. Your current body clock may be partly a product of your life stage.
Are you worried that your natural chronotype will negatively affect your work? If you work shifts, ask your workplace about switching to a later shift. If you work in an office with a mandatory start, try talking to your boss about changing your schedule. They may be more accommodating than you think, especially if you tell them that you will be much more productive and the quality of your work will increase if you work with your body, not against it.
So unless you really need to change your nocturnal tendencies, you might be better off sticking to your natural chronotype.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider with any questions regarding health conditions or health goals.