Mornings offer plenty to love—beautiful sunrises, moments of calm, and that productive feeling when you start the day. Waking up early can feel tough, especially if your bedtime is late, inconsistent, or you don’t get quality sleep.
However, adjusting your wake-up time is possible. As Dr. Steven Henry Feinsilver, director of the Center for Sleep at Lenox Hill, explains, we all have an internal body clock that shifts over time. Teenagers and young adults (ages 15 to 25) tend to be more nocturnal, while older adults (ages 70 to 80) are typically morning people. But even within these age groups, sleep patterns vary from person to person. While some may find it harder, with the right approach, it's possible to shift your body clock and make waking up earlier more natural.
That said, it’s important to note that trying to become a morning person may not be suitable for everyone. Dr. Feinsilver cautions that if you’re feeling excessively sleepy during the day, even after getting enough sleep, it could signal an underlying sleep disorder. In such cases, you should consult a sleep specialist before adjusting your schedule. But if daytime sleepiness isn’t an issue, you’re good to go. Check out these practical tips for waking up earlier and making the most of your mornings.
Identify Your Motivation
Before attempting to join the “morning person” club, ask yourself why you want to be a morning person. Do you want a few moments alone to sip tea in a quiet kitchen? Or do you want a chance to make breakfast, exercise, or simply feel less rushed getting out the door? Whatever your intentions may be, identifying your reasons for becoming a morning person is key for making the change, says Jeanette Lorandini, LCSW, therapist and owner of Suffolk DBT. “It can also provide you with an extra boost of energy when you’re feeling tired or unmotivated [to get out of bed],” Lorandini adds. On chilly mornings when your bed feels too comfy to leave, remember that mental list of perks and why it’ll be worth it.
Make a Deliberate Sleep-Wake Schedule (and Stick to It)
Once you’ve set an alarm with your ideal wakeup time, do your best to avoid pressing the snooze button. “No matter how rotten you feel, get up when [your alarm clock] goes off,” Dr. Feinsilver says. Then, depending on how many hours of sleep you need or want, work backward and determine when you should sleep that night. For example, “if your goal is to sleep seven hours, don’t go to bed earlier than about midnight,” says Dr. Feinsilver. He adds that it may be difficult to stay awake until then—and you’ll probably have a few tough days—but after that, your homeostatic sleep drive (i.e., the body’s natural need for sleep) will kick in and your body will adjust to the new schedule.
Start the day with light exposure
Our internal body clocks are directly influenced by light, so exposing yourself to plenty of it during the day is important for becoming a morning person. When you wake up, sip your coffee on the patio or next to a sunny window. Or weather permitting; go outside for a quick, easy walk first thing—even just around the block. Both the light exposure and physical activity will help wake up your brain and body, ultimately making the morning feel more enjoyable. In the depths of a cold, dark winter? Turn on as many lights as you can or use a lightbox, Dr. Feinsilver suggests.
Practice good sleep hygiene
The poorer your sleep quality, the harder it will be to get up in the morning. Do yourself a favor and follow a few basic rules of healthy sleep hygiene, including avoiding caffeine six hours before bed. According to Dr. Feinsilver, drinking caffeine too close to bedtime can make it hard to fall (and stay) asleep. While you’re at it, step away from the nightcap. Although alcohol can make you tired and want to fall asleep, it will actually disrupt good, deep sleep in the middle of the night while being metabolized in the body. Other good sleep hygiene habits include keeping your room dark and cool, using fans or humidifiers to block noise pollution, and avoiding prolonged screen time before bed as best you can.
Enjoy your wake-up and wind-down routines mindfully
By adjusting the way you start and end the day, you might find it easier to consistently get up earlier. “Upon waking up, take some time for yourself to do something positive that motivates you for the day ahead,” Lorandini says. “Whether it’s journaling, stretching, listening to music, or practicing mindful exercises, do whatever makes you feel energized and ready for the day.” If you actually do something pleasant and start to enjoy the stretch of morning you're giving yourself, you're far more likely to get out of bed day after day—in fact, you may even start to wake up feeling excited to get going (imagine!).
At night, spend the hour before bedtime doing something relaxing away from bed (i.e., no working or studying!), such as reading or listening to music, Dr. Feinsilver says. You can also carve in some “worry time” in the 15 to 20 minutes before the relaxation hour, he adds. Go over the next day’s tasks and, if needed, scribble in a journal and let out any worries, concerns, and stressful thoughts. This way, you can go to bed without worrying about tomorrow's tasks, helping you get better sleep.In the morning, you'll feel a little less stressed knowing you jotted things down the night before and can refer to that list with a clear head.
Stay consistent (Even on Weekends)
When trying to form new habits like waking up early, consistency is key because it creates a sense of stability and predictability, Lorandini says. “Practicing the same behavior over time helps build strong neural pathways, [making] it easier to repeat the habit without thinking about it,” she explains. “This also helps us break old patterns and create new ones that more closely align with our goals and desires.” With that in mind, avoid sleeping in an hour past your wakeup time, even on your days off. For example, if you need to get up at 6 a.m. on work days, don’t sleep past 7 a.m. on Saturday and Sunday, Dr. Feinsilver says. Otherwise, you won’t be able to sleep on Sunday night, which can put a damper on your efforts to become a morning person.
Source: realsimple
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