Are you an early bird or a night owl? We’re often told that being an early bird is better for us, “the early bird catches the worm”, “early to bed and early to rise, makes a man healthy, wealthy, and wise” – you’ve heard the sayings. And, in a world where work and school begin in the early morning, it’s pretty much expected of us to try and be an early bird. You might even have seen the many “Morning Routine” videos on YouTube and wondered how you can also start waking up early to fit in a gym session, healthy breakfast, or time to relax. We’ve all wondered how to become an early riser at some point, and it’s actually easier than you think.
How to Become an Early Riser
Being an early bird might be something that we’re born with, but it’s something that we can learn as well. So, even if you’ve been a night owl you’re whole life, you can become an early riser if you want to. Here’s how.
Sleep Schedule
First, you need to adjust your sleep schedule if you want to become an early bird. But, that doesn’t mean you should instantly start going to bed hours earlier. Adjusting your sleep schedule works best if you do it gradually. Every day, move your sleep schedule by 15 minutes and soon you’ll have altered your sleep schedule to your desired pattern.
However, it’s important to make sure you’re getting enough sleep each night. You need to get between 7-9 hours a night to feel rested. Any more or less and it will affect how long it takes you to fall asleep.
Adjust meal times
While you’re changing your sleep schedule, your meal schedule should also be altered. If you’re going to bed earlier, then you need to eat earlier to make sure you have enough time to both digest your food as well as helping your brain recognize the new schedule.
Don’t forget weekends
If you want to become an early bird, then you’re going to have to fully commit to the plan. That means sleeping and waking early on the weekends too. If you start sleeping late on the weekend, all that hard work you did during the week will be undone.
What to Do in the Morning
Mornings are going to be the hardest part for anyone who is usually a night owl. But, there are a number of things you should be doing if you want to learn how to be an early bird.
Ditch the snooze button
Snoozing your alarm in the morning does you no favors. While many of us claim it helps us to feel more rested, it actually does the exact opposite. As soon as your alarm goes off, get up and get out of bed. The longer you put it off and stay snuggled on your comfy mattress, the harder it will be to get up.
Let technology help
No, we don’t mean you should check your phone or veg out in front of the TV. But, there are some great technological inventions that can really help you to wake up with a smile on your face. Using a wake-up light can help mimic the rise of the sun and allow your body to naturally wake up. They can also help with SAD as they mimic sunlight as they gently wake you.
Up and at ‘em
As soon as you get up, do something. Don’t lounge around feeling tired, get going! This could be a simple exercise routine like stretching or yoga, or you could pick up your sneakers and head out on a morning run. If exercise isn’t your thing, jumping right into the shower or cooking breakfast can also be great ways to get your body and mind awake as soon as possible.
What to Do at Night
How you unwind and get ready to sleep at night is just as important as how you face the morning the next day – especially when you’re trying to become an early bird. So, let’s take a look at the best bedtime routine for becoming an early bird.
Lighting is Everything
When it’s time to begin your nighttime routine, lighting plays a huge part in setting the tone. Dim the lights down to just some soft lamplight as soon as you want to start unwinding – your brain will notice this trigger, and (if you do it every night) will begin to associate it with sleep.
Ban Electronics
For an hour before you got to bed, try to avoid using electronic devices like cell phones or laptops. These gadgets emit something called Blue Light, and research shows that this can mess up your circadian rhythm and make it harder to fall asleep.
Leave a Reply