Not everyone’s a morning person, but sometimes life forces you to adapt. Here are some tips to help you wake up earlier without losing sleep. And some of them are pretty genius!
First… Dispelling some “morning” myths
There is clearly a camp of people who believe that those who wake up earlier have more energy, improved concentration, and are more productive. But that’s just what “morning people” say. The truth is, there are plenty of “night owls” who are massively productive and successful in keeping later hours.
The purpose of this article is to help people who, for whatever reason, have to adapt to waking up earlier and provide them with a way to make the transition easier and without sacrificing sleep.
1. Try to prioritize sleep
The first thing you need to do to wake up earlier is prioritize sleep. The obvious answer is to get to bed earlier. But that’s not always possible due to obligations, work schedules, childcare, and other factors.
If you can’t get to sleep earlier, try to find time in the day for a nap to catch up on the sleep you may lose by going to bed late and getting up early.
Prioritizing sleep is a must for your health. Studies have linked a lack of sleep to type 2 diabetes, heart disease, kidney disease, high blood pressure, stroke, obesity, depression, and a greater risk of accidents.
2. Unplug 30 mins before bed
At least thirty minutes before bedtime, get “unplugged” from all your devices such as smartphones, tablets, laptops, and television. Put any device that can interrupt your winding down and sleep on mute.
3. Create a peaceful, dark sleeping space
Recent studies have shown that even a little bit of light can be unhealthful. Artificial light can disturb metabolism and suppress melatonin levels, a hormone that helps with circadian rhythms and promotes sleep, NPR reported. Melatonin is typically suppressed during the day and rises at night, but researchers found the brain and heart seem to know when the lights are on.
The answer: Sleep in a dark room. Some devices have considerably bright “standby” lights. Consider looking for stickers online that can dim these lights.
Another study associated obesity with having a light or the TV on while sleeping, which equated to a 17 percent risk of gaining 11 pounds over the course of 5 years.
4. Limit large meals and caffeine late in the day
Caffeine can delay your body’s natural circadian rhythm, keeping you awake longer. A dose of caffeine within six hours of bedtime can make you lose one hour of sleep as a result. A study published by the National Institutes of Health (NIH) said people should avoid eating after 8 PM or at least four hours before bedtime. Eating large meals before bed can cause other problems as well, such as heartburn, acid reflux, or digestive issues – all of which affect the quality of sleep.
5. Alcohol disrupts sleep
You might think having a drink will help you relax and sleep better, but long-running research has found the opposite is true. A recent NIH study confirmed what other studies going back to the 1930s have found – alcohol is notorious for disrupting sleep.
7. “Morning motivation”
Lastly, a major factor in transitioning to waking up earlier is all about your mindset.
Perhaps one of the hardest parts of waking up earlier is being motivated to do so. When the alarm goes off, when we’re caught between the state of sleeping and waking, we often long to return to sleep. However, to get past this initial “sleep inertia,” it’s helpful to develop a “morning motivation” mindset.
The key is finding a reason to get out of bed, BuzzFeed reports. Something you look forward to. Different methods could include saying words of a “daily affirmation,” meditating, playing a song you like, or spending a few minutes exercising to get your heart pumping. Create a sense of excitement that will get you eager and moving.
