How often do you promise to rise early the next day, only to end up snoozing the alarm umpteen times?
We’ve all been there, done that. After all, only 1 in 10 people is a true morning person. With research stating that larks, or morning people, are happier and healthier than their late-night counterparts, there is no reason why we shouldn’t embrace early mornings, or at least, try to. For the night owls who struggle to get out of bed every morning, here are some secrets to rising early.1 2
How To Become A Morning Person
Here are some methods to trick your mind into becoming a lark!
1. Put Away Your Gadgets Before Bedtime
Going through our social media feeds is tempting, especially during bedtime. However, it is essential that we stay away from the mindless scrolling, as it can affect the body’s natural sleep schedule. If needed, install a website blocker on your computer and mobile phones, and temporarily block every site that could cause you to stay up through the night.
2. Get Enough Sleep
If you don’t have distractions around you, it is easier to fall asleep. Set a bedtime for yourself, and ensure that you get at least 8 hours of uninterrupted sleep. If you hit the bed at an ideal time of 10:30 PM or 11:00 PM every day, your mind will gradually become accustomed to this time. Wear comfortable cotton clothing to bed, as this will allow you to sleep better.
3. Opt For Yoga
If you’re stressed or anxious about anything, it might disturb your sleep, and stop you from rising early. Practice yoga, meditation, or try simple breathing exercises to fight anxiety. Yoga therapy is known to treat insomnia, and improve the quality of REM sleep.3 4 5
4. Watch What You Eat
Eat healthy not just before bed, but the entire day. Eat the right combination of carbs, fats, proteins, and vitamins to sleep better, and wake up feeling fresh. Eat a light dinner, but go for a heavy breakfast. Make sure to include veggies, fruits, and whole grains in your diet. Avoid cigarettes and alcohol as they tend to disrupt sleep patterns.6
5. Exercise Regularly
If you don’t indulge in physical activity, you tend to become lazy, and lethargic. To get better sleep, and wake up early, ensure that you exercise regularly and keep your body fit. Even if you don’t workout or gym regularly, a round of brisk walking, jogging, and stretching exercises will keep your body active.7
6. Say No To “Snoozing”
We’re all guilty of this. Ensure that you wake up when the alarm rings, instead of hitting the snooze button multiple times. If possible, keep your alarm on the other side of the room, so you’re forced to get off the bed to turn it off – just don’t head back to sleep again!
7. Play The Right The Music
Put on some upbeat, energetic music once you’re up. It’ll keep you awake, and heighten your mood. Before getting ready for bed, switch to soothing, slow music to help you sleep better.
Follow these tips to wake up early, and become healthy, wealthy, and wise!
|↑1||Crichton, Dr Margaret, Dr Paul O’Connor, Professor Rhona Flin. Safety at the Sharp End: A Guide to Non-Technical Skills. Ashgate Publishing, Ltd, 2013.|
|↑2||Biss, Renée K., and Lynn Hasher. “Happy as a lark: Morning-type younger and older adults are higher in positive affect.” Emotion 12, no. 3 (2012): 437.|
|↑3||Dahlgren, Anna, Göran Kecklund, and Torbjörn Åkerstedt. “Different levels of work-related stress and the effects on sleep, fatigue and cortisol.” Scandinavian journal of work, environment & health (2005): 277-285.|
|↑4||Cahan, Clement, and Armanda Baharav. “Yoga for improving sleep quality and quality of life for older adults.” Alternative therapies in health and medicine 20, no. 3 (2014): 37.|
|↑5||Houten, Peter Van, Rich McCord. Yoga Therapy for Overcoming Insomnia. Crystal Clarity Publishers, 2005.|
|↑6||Jones, Carol. Sleep Diet: An Essential Guide to Balancing Your Diet for Better Sleep. CreateSpace Independent Publishing Platform, 2017.|
|↑7||How does exercise help those with chronic insomnia? National Sleep Foundation.|