You might have always called yourself a night owl while you pour yourself a late cup of coffee or stay up into the wee hours and think of all the things you could have done in the morning if only you could wake up early. But, the vicious cycle of late nights and late morning repeats itself. However, if you’re trying your best to break this pattern and start a new routine, here are some things that will help you achieve your goal of becoming a morning person.
Adjust your biological clock
Our body uses the circadian cycle to regulate sleep-wake cycles and is controlled by darkness and light, temperature, and hormones like melatonin and cortisol. Alteration of circadian rhythm leads to sleep disorders, seasonal disorders, depression, bipolar disorder, and several other chronic health issues. Adjust your biological clock by slowly adjusting your bedtime and aiming to get adequate sleep time. Consider using a sleep time calculator like sleepyti.me and nectar sleep or use sleep tracking apps to help you in this process.
Following a routine can do wonders
“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine” said John C. Maxwell-Author and life coach.
Routines can make or break a person. Having a morning or night routine can help in increasing efficiency, structure, instilling good habits, and prioritizing what’s important. Remember that routines need not be elaborate. It can consist of simple tasks that you need to get done before you start the day—make your bed, freshen up, exercise, eat breakfast, exercise; or end the day— reading, meditating, make a to-do list, prepare for the next day, talk to loved ones.
You are what you eat
Food habits have the power to make us more active or even sluggish. Research shows that consuming protein-rich and low-carb food in the morning helps increase dopamine that regulates the motivation to take action since proteins help in dopamine production.
On the other hand, heavy food before bed is a bad idea since it prolongs digestion and reduces the body’s ability to get adequate rest.
Digital detox before bedtime
Research shows that light from electronic devices-especially at night can confuse our circadian rhythm. Reduction of screen time an hour or two before bedtime can help in melatonin production and help you sleep better.
Additionally, consider using a blue light reduction application on your digital devices to stimulate sleep with sunset colors. It will help your body adjust to the sunset and sunrise timings and eventually aid in waking up early.
Lastly, take it one step at a time. Rome was not built in a day- neither are good habits and successful lives. Remember to take it slow and build up to your goals. Rushing things might do you more harm than good but, a little lesson on consistency will lead you a long way.
We are rooting for you!