Is your goal to start waking up earlier? If you’re not naturally a morning person, it can make life more challenging. Most schedules, like work and schools, are better suited to morning people.
First, what makes someone an early bird or night owl? Our natural sleep-wake cycles are influenced by our circadian rhythm – or our internal body clock.
This works on a 24-hour daily schedule which varies from person to person. Some people are hardwired to wake up later and they feel most active in the evening or at night.
It’s okay not to be a morning person, but if you have commitments that mean you have to wake up early, you may need to find ways to shift your natural sleep patterns.
Here are some habits you can adopt that will help you make your mornings a little brighter.
1. Have an evening routine (and stick to it)
The first step to changing your sleep patterns is to develop an evening routine. This promotes better sleep, which makes it much easier to change your sleeping habits later on.
A routine gives signals and behavioral cues to your brain. When you perform the same activities in the same order each day, you can retrain yourself to sleep earlier.
Make sure your evenings include calming activities that help you wind down. For example, you can try taking a bath, reading a book, meditating, aromatherapy, or listening to relaxing music.
You can also ensure your sleeping environment is better for sleeping by creating an environment that is dark and quiet. Invest in comfortable bedding and blackout curtains.
2. Avoid screen time before bed
Getting a better night’s sleep makes it easier to wake up in the morning – and it helps you to feel more energetic. To sleep better, you should cut electronics out of your bedtime routine.
The blue lights in smartphones and other electronics send signals to the brain that can disrupt your sleep. Also, the notifications can be distracting, or could even wake you up at night.
3. Have a consistent sleep schedule
Even if you’re not a morning person, you can make it easier to wake up in the morning by having a sleep schedule that’s consistent and not changing it each day.
A lot of people sleep at different times, and sometimes wake up at different times. Some people also sleep during the day if they’re tired, and this can interrupt a routine.
Make sure you go to sleep at the same time each day, including the weekends. You should also aim to wake up at the same time and have a regular morning routine.
4. Start gradually shifting your schedule earlier
Once you have a schedule in place, you can start shifting the timings slightly earlier each day. By doing this gradually, you give your body time to adjust to the new routine.
Try moving your bed and wake-up times by 10 or 15 minutes every few days, and make sure you resist the urge to keep hitting the snooze button (as tempting as it may be!)
