Most of us are aware of whether we are morning people, night owls, or somewhere in between. Each of us has an internal clock, also known as a circadian rhythm, that regulates when we are most awake and tired.
Neuroscientists discovered in 2009 that the brains of morning people were most aroused at 9 a.m., whereas the brains of evening people were most excited at 9 p.m. It’s just the way we’re built.
To begin, there’s nothing wrong with embracing your night owl instincts; in fact, studies have shown that it can be beneficial. A new job, life event, or partner, on the other hand, may need a shift in your routine, or you may simply desire to put your skills to better use.
Change your bedtime gradually.
A good night’s sleep is essential for your health, whether you’re a lark or an owl. One way can be to start by going to bed 20 minutes to two hours earlier each night, it is a trusted method given by many sleep experts. Move your night time routine earlier and earlier over a few weeks until your bedtime permits you to receive the necessary amount of sleep before your alarm goes off and the day begins.
Allow illumination to assist you in resetting your body’s clock.
Your circadian rhythms are set by an internal clock in your body. Changes in light are quite sensitive to that clock. When exposed to sunset-colored light, your body can release the sleep-inducing hormone melatonin.
Dawn-like blue light, on the other hand, triggers your body’s wake-up response. You can make use of your light sensitivity. Closer to bedtime, limit your exposure to blue-light emitting devices (such as phones and tablets), and instead, use nightlights and bedside lamps with amber or red bulbs that resemble sunset colors.
Keep track of the benefits.
You might notice a difference in your energy levels, performance, or attitude when your sleep cycle will begin to alter. Make a mental note of these shifts as you notice them because reflecting on the good effects might help you stay motivated on days when you’re feeling drowsy or confused.
Include physical activity in your daily routine.
Exercise has been shown in studies to help you move your sleep phase earlier in the evening. People with an evening chronotype could advance their sleep cycle to an earlier time of day by exercising either in the morning or in the evening, according to a recent source that followed the exercise patterns and sleep cycles of 52 participants.
According to the same study, once you’ve switched to a more morning-oriented sleep cycle, you should exercise first thing in the morning to keep your new sleeping pattern.
Don’t let your eating habits get in the way of your progress.
According to a 2020 study on feeding patterns, evening people eat their supper meal significantly later in the day than morning people.
If you want to fall asleep and wake up sooner, you might want to change your eating habits to help you sleep better. Caffeine and alcohol should be avoided close tonight, and your heaviest meal should be eaten earlier in the day, according to sleep experts.
Give it a chance.
It takes a long time to become a morning person. The more ingrained your sleeping habits are, the longer it will take to change them. Although it’s fine to press the snooze button on a weekend morning or while on holiday, try to stick to your new routine as often as feasible. In the long term, such persistence will pay off.