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If you’re not a morning person, you’re probably used to feeling like you’re at a disadvantage. But there are plenty of advantages to being a morning person, including increased productivity and a healthier lifestyle. Here are some tips from Women’s Health on how to become a morning person.
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The Science of Sleep
You may not be a morning person by nature, but that doesn’t mean you can’t change your ways. A few tweaks to your sleep habits can help you make the most of those early hours.
The sleep cycle
Most people need around eight hours of good-quality sleep a night. However, some people may need more or less.
There are two main types of sleep: rapid eye movement (REM) sleep and non-REM sleep.
REM sleep is when you dream. It usually makes up 20 to 25 percent of your total sleep time.
Non-REM sleep is further divided into three stages: light sleep, deep sleep, and REM sleep.
Light sleep makes up around 50 to 60 percent of your total sleep time. During this stage, your breathing and heart rate start to slow down. This is when you first fall asleep.
Deep sleep makes up around 20 to 25 percent of your total sleep time. This is the restorative stage of sleep when your body repairs and regenerates itself. Your blood pressure drops and your breathing becomes even slower.
The benefits of a good night’s sleep
Most people know that a good night’s sleep is important for their overall health, but few realize just how essential it is.Sleep is involved in healing and repair of your heart and blood vessels. It helps maintain a healthy balance of hormones and helps to keep your immune system functioning properly. A lack of sleep can have a negative impact on your mood, your ability to think clearly, and your overall physical health.
There are a number of things you can do to get a good night’s sleep, including:
– Establishing a regular sleep schedule
– Creating a relaxing bedtime routine
– Avoiding caffeine and alcohol before bedtime
– Exercising regularly
– Managing stress levels
The Benefits of Being a Morning Person
More energy
Up with the sun! There are plenty of benefits to being a morning person, including more energy throughout the day. If you’re not a natural morning riser, you can still train your body to wake up earlier with a few simple tweaks.
Here are some tips from Women’s Health on how to become a morning person:
1. Start small by setting your alarm clock just 15 minutes earlier than usual. Once you’re used to getting up at this time, you can gradually set your alarm clock earlier in increments of 15 minutes until you reach your desired wake-up time.
2. Create a nighttime routine that will help you relax and wind down before bed, such as reading or taking a bath. This will help prepare your body for sleep and make it easier to wake up in the morning.
3. When you first wake up, try to get some sunlight exposure right away. This can help jumpstart your internal body clock and give you an energy boost for the day ahead.
4. Make sure to get enough sleep! Getting enough rest is important for overall health and well-being, and it can also make it easier to wake up in the morning feeling refreshed and energized.
5. Eat breakfast! Having a nutritious meal in the morning will help fuel your body and give you sustained energy throughout the day.
Improved productivity
If you’re a morning person, you likely find that you’re more productive in the morning hours. This is because you’re well-rested and your energy levels are high. You can get a lot done in the morning before most people are even out of bed!
Some people find that they are “night owls” and do their best work late at night. While there are some advantages to this, such as being able to work uninterrupted for long periods of time, research has shown that morning people are generally more successful than night owls.
One study found that early risers are more proactive than night owls, meaning they take initiative and are better able to plan and achieve their goals. Another study found that morning people tend to be happier and have less anxiety than night owls.
So if you want to be more productive and successful, it may be worth trying to become a morning person! Here are some tips from Women’s Health magazine on how to do this:
1. Go to bed and wake up at the same time every day, even on weekends. This will help regulate your body’s natural sleep rhythm.
2. Create a relaxing bedtime routine, such as reading or taking a bath, to signal to your body that it’s time to wind down for the evening.
3. Avoid screens for at least an hour before bedtime. The blue light from screens can interfere with your body’s production of melatonin, a hormone that helps you sleep.
4. Get up immediately when your alarm goes off in the morning. Don’t hit the snooze button! It will only make it harder to get out of bed later on.
Better mental clarity
Most people are at their mental peak in the morning, so it makes sense to take on your most important tasks when you’re feeling sharp and focused. “Your willpower is also highest in the morning, so it’s a great time to start working on new habits,” Michael Breus, Ph.D., author of The Power of When, tells WH. That means if you’ve been meaning to quit smoking, sign up for a 5K, or finally start meal-prepping on Sundays, do it first thing in the a.m.
Tips for Becoming a Morning Person
If you’re not a morning person, becoming one can feel like a daunting task. But it’s not impossible. With a few simple changes, you can train your body to wake up earlier and feel more energized throughout the day. Here are some tips from Women’s Health on how to become a morning person.
Go to bed earlier
The National Sleep Foundation recommends that adults get anywhere from seven to nine hours of sleep each night. If you’re not used to going to bed early, start by setting a regular bedtime for yourself and sticking to it as closely as possible. Aim to be in bed and asleep by 10 or 11 p.m. You may also want to avoid caffeine, alcohol, and nicotine in the evening so that they don’t interfere with your sleep.
Wake up at the same time each day
The best way to become a morning person is to wake up at the same time each day, even on weekends. This will train your body to wake up at a certain time, making it easier to get out of bed in the morning.
If you have trouble waking up in the morning, try setting an alarmclock or using a sleep tracker app to help you stick to a regular sleep schedule. Once you get used to waking up early, you may find that you enjoy the peace and quiet of the morning hours!
Create a morning routine
Start by creating a morning routine that works for you and stick to it as best you can. It doesn’t have to be anything crazy—even something as simple as taking a few minutes to yourself to enjoy a cup of coffee or tea, reading the news or your favorite blog, or working out can make a big difference.
Choose an activity that you can do consistently and that makes you feel good—you’re more likely to stick with it if you actually enjoy it. And make sure to give yourself enough time in the morning so you don’t have to rush—waking up a few minutes earlier can make a big difference in how relaxed and ready to start your day you feel.
Common Pitfalls and How to Avoid Them
If you’re not a morning person, the idea of becoming one can seem daunting. There are a few things you can do to make the transition easier, but there are also a few pitfalls that can trip you up. Here’s what you need to know to become a morning person, from Women’s Health.
Hitting the snooze button in the morning can disrupt your sleep cycle and make it harder to wake up. If you find yourself struggling to get out of bed, try setting a alarm for a time when you know you can wake up, and commit to getting out of bed as soon as it goes off. You may also want to sleep with your curtains open so that natural light can help you wake up.
Not getting enough sleep
The mistake:hitting the snooze button
How to avoid it:
Get out of bed as soon as your alarm goes off, even if you’re exhausted. “The more you lounge in bed, the harder it is to wake up your brain and body,” splitting headache that can last all day.
Not following a routine
One of the most common mistakes people make is not following a routine, says sleep specialist W. Christopher Winter, M.D., author of The Sleep Solution. “They try to wake up at the same time each day, but on weekends they let themselves sleep in,” he says. Doing this makes it harder to drift off on Sunday night and get up for work on Monday morning.
To make matters worse, people often don’t have a set nightly routine to help them wind down before bed. “Your brain needs time to transition from the business of the day to relaxation mode,” Dr. Winter says. That’s why he recommends disconnecting from electronics at least 30 minutes before hitting the hay—a no-brainer if you want to become a morning person.
