Let’s start with some facts: Only around 1 out of 10 people is a real morning person. However, only 2 out of those 10 fall can be referred to as night owls while the remaining are somewhere in between. The good news is, even if you function optimally in the late hours of the night, you can still teach yourself to be a morning person. Listed below are 7 effective ways that will help you easily wake up with the sun.
Practice Good Sleep Hygiene
Maintaining a steady sleep schedule is one of the most effective ways to make sure that you are getting, quality sleep. If you want to move your schedule earlier, start pushing your bedtime forward just by 15 minutes at a time. However, changes more dramatic than that will keep you recoiling between late and early bedtimes as opposed to creating a lasting impact.
Take Your Time
Balancing your personal well-being against other responsibilities is difficult. Often, finding the perfect life-work equilibrium starts with saying “no”, and so does getting sufficient sleep. Trim down your nighttime commitments so that you have gotten a complete one hour blocked off to properly wind down before bedtime.
Follow a Routine
Establishing a routine can help indicate your body about what’s to come. Implementing a regular evening schedule will help you relax and let your mind know that it is almost time to fall asleep. For instance, that could mean reading for around 30 minutes or drinking a cup of decaffeinated tea every night before going to bed.
If you have sleep debt to reimburse, it is better to snooze during the daytime as opposed to messing up your evening schedule. That being said, you do not want a daytime nap to keep you awake at night.
Eat and Drink Smartly
Some experts suggest taking caution against hitting the bed too hungry or too full, as the discomfort might keep you awake. The same goes for drinking: consuming too much before sleeping can lead to mid-snooze trips to the bathroom, and alcohol or caffeine in specific has been shown to interrupt sleep.
Any kind of slight shift in your circadian rhythm can make it difficult to sleep at night. And if you are continuously plugged in, you are even less likely to go the right way. Studies suggest that the blue light released from gadgets such as smartphones and laptops disrupt sleep more as compared to natural light. The best thing to do is to put away those electronics at least 60 minutes before going to bed as it will help you doze off easier.
Light, noise, temperature, and comfort level can all affect your ability to have a good night’s sleep. A quiet and cool room has been shown to be an excellent sleep environment. Investing in a new and more comfortable mattress may also help solve your sleep maladies.