Night Owl; often considered a failure because of their habit to get up late in the morning and not walking with the world around them (if surrounded by Morning Persons). If you’re someone who feels most productive after the sun has set, it could seem hard for you to become a morning person. Maybe you’ve attempted to start your day early in the past, only to find that you kept pushing the snooze button until you lost count. Or, if you did manage to get out of bed, it could have taken you many hours before you felt the effects of your first cup of coffee. There is process to break this lifestyle and get up early.
If becoming a morning person is something you want to do, be aware that the change must be handled carefully to prevent burnout and a cranky start to the day. You may become the morning person you’ve always wanted to be by following this professional advice. Living a life Night owl is a big challenge to face in the world of morning persons. In this post, we are going to share 8 of the best strategies to become a morning person from a night owl.
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How you are a Night Owl and make you like that?
Our internal clocks regulate a variety of facets of our existence, including our sleep and waking cycles. This clock typically syncs with environmental light, which explains why we are most awake during the day and most sleepy when it’s dark outdoors.
The rate of your internal clock might differ significantly from someone else’s due to the fact that it is also impacted by a number of additional cues and makes you a Night Owl.
If you’re a night owl, some habits, including regularly eating late meals or spending time in bright, artificial light in the evenings, may have assisted in teaching your body’s internal clock to shift a little later than usual. However, it’s also possible that you’re just a night owl by nature.
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How horrible is it to Night Owl?
Even if you could feel like you’re living your best life when it’s late at night, being a night owl has some drawbacks.
Most night owls still have to wake up early in the morning because of their job schedules or family responsibilities, which means that many of them don’t get enough sleep or get only 4 hour sleep.
“In addition to having visible consequences on how energetic you are during the day, disrupting your sleep patterns might have unnoticed negative repercussions on your general health. For instance, disturbed sleep can lead to increased stress and erratic heartbeats” Dr. Ayish advises.
There may be other effects of these sleep problems. In addition to morning drowsiness and sleep onset insomnia, which both contribute to sleep deprivation and can result in mood difficulties, poor concentration, increased discomfort, and in very severe instances, hallucinations, night owls with delayed sleep phase disorder may also experience.
The more obvious drawback of being a night owl is that it may interfere with your obligations to your family or your job, according to Dr. Ayish. “It has been demonstrated that night owls exhibit decreased attention, shorter response times, and higher daytime tiredness. Even while this only primarily affects those who work during the day, it can interfere with any early-morning parental responsibilities you might have.”
However, there is some good news for night owls.
However, research has shown that when it comes to creativity, night owls do better than morning folks, according to Dr. Ayish. The capacity to think outside the box and come up with unique ideas is another advantage that night owls enjoy.
Can someone who is a night owl learn to get up early?
If you’re a night owl, you generally don’t enjoy hectic or early mornings, although they do happen occasionally. It would be wonderful if they weren’t so harsh with you. It could make you wonder: Can I push myself to wake up early?
“A night owl would need to make some significant lifestyle adjustments in order to become a morning person. You would need gradually change your sleep schedule and regularly adhere to this new schedule. Making sure you have adequate exposure to ambient light during the day and reducing your exposure to strong artificial light in the evenings may also be helpful” Dr. Ayish advises.
“However, before being able to properly change their sleep pattern, a night owl who has delayed sleep phase disorder may need to treat their sleep condition.”
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Here are 8 Strategies to become a Morning Person from a Night Owl
1. Give Yourself a Break and Think over It
There will inevitably be days when the alarm goes off, and you snooze—possibly more than once. That may mean skipping a gym or other early-morning activity; on other days, you might not be feeling your best or be recovering from a late night and just need a little more sleep. Do your best now, and then strive to improve tomorrow because life occurs.
Thinking about what went wrong, what you can do differently the next time, and then giving yourself a pep talk to get back on track are the best ways to stop it from becoming a trend. To motivate you to get back to it, think about using a mantra like “I’m doing this for me” or “Progress, not perfection.”
2. Let There Be Light in the Bedroom
According to clinical psychologist Sabrina Romanoff, “Light has a vital influence on the circadian clock, as it pertains to energy and alertness.” It transmits messages about melatonin production and, consequently, sleep regulation from your brain to the rest of your body.
The alterations in your body that occur on a 24-hour cycle are known as circadian rhythms. Since humans normally sleep in the dark and are awake during the day, most living things respond to light and dark within this cycle. Romanoff advises getting rid of blackout curtains, sleeping next to a window, and turning on a light as soon as you wake up if it is still dark.
3. Avoid Taking Caffeine Before Bed
Gray advocates doing this as a successful strategy for adjusting to getting up early. “You will sleep better at night without coffee [in your regimen],” she claims. Even while three 8-ounce cups of coffee, or a modest quantity, of caffeine daily, does not provide a health risk, consuming more can impair your ability to sleep.
“You won’t have to spend the first hour of your morning feeling sleepy and irritable while you wait for your coffee to take effect once you’ve overcome the withdrawal symptoms.
Drinking herbal tea or decaf coffee might be an excellent substitute.” Gray claims that after she stopped drinking coffee, her morning routine was dramatically changed.
4. Sleep Early To Get Up Early To
According to Unify Cosmos creator David Foley, there are no fast cuts to becoming a morning person. He suggests that you progressively modify your sleep routine until rising early seems normal.
Foley advises adjusting your bedtime by 20 minutes per day until you achieve your desired wake-up time. You will have shortened your bedtime by a whole hour in just three days.
“You aren’t stunning your body into an unknown pattern by doing this gradually; instead, you are gradually altering an existing one in a way that your body hardly registers. You’ll soon realize that you can’t help becoming an early bird.”
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5. Stop Using the Traditional Alarm
If the traditional “honking horn” isn’t getting you out of bed, it might be time to try a different strategy. Instead, John Fawkes, a personal trainer, advises listening to a playlist of your preferred tunes while you awaken.
As you perform your daily rituals, such as getting dressed and preparing coffee, he advises, “Keep that playlist playing.” “Having a ready-to-go playlist of your favorite music helps to instantly awaken and elevate [your spirits].
Music is such a terrific mood enhancer. Why not try it straight away in the morning too? We utilize playlists strategically throughout the day to help us get through work or fire us up during a workout.”
6. Start Loving Your Morning Routine
When you have something you dislike doing first thing in the morning, Laura Gray, a life coach, points out that it’s more tempting to press the snooze button. She advises developing a habit of doing something enjoyable as soon as you wake up each morning to help you transition into the day. “Yoga, physical activity, writing, meditation, reading, or podcast listening are all examples of this.
To put you in the correct frame of mind for the remainder of the day, take some time to do something for yourself and consider it as holy time.”
7. Start Moving Yourself
When you stretch your body; you don’t feel sleepy. Excise and yoga can motivate you to do the next day and build up a routine. Exercise releases certain hormones in the body that makes us move toward what we want to achieve. Simply stretching first thing in the morning can activate you for the entire day. It can help you to sleep well during sleep hours and help you to complete your sleep cycles. A simple warm-up is enough to make up a routine to get up early without any equipment. You don’t have to go to the gym for this routine building process. Stretching yourself with simple yoga poses will be sufficient for you in this mission.
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8. Review the Evening Routine
You have a far higher chance of interrupting the sleep/wake cycle if you can vary your routine in the hours before bed. Jack Anderson, the creator of Sports Fitness Advisor, advises starting by eating supper a bit earlier—no later than 8 p.m. “Around this time, turn off all of your electronics. Instead of looking at your phone before bed, try reading for an hour or so.”
The more routines you can develop that will slow down your body and promote relaxation, the better. In order to signal to your body that it’s time to quiet everything down, substitute journaling or a relaxing drink for things like late-night candy and excessive screen time.
The biggest piece of advice Anderson has is to just remain consistent. “If you constantly change things around, your body will never get used to it. Our bodies seek regularity as humans.”
Final Thought
Getting enough sleep; around 6-8 hours should be our priority to stay mentally and physically healthy. Research has found that getting 7 hours of sleep is good for our health. Although there are some benefits of being a night owl as well as some disadvantages. If you are looking to change yourself from a Night Owl to a Morning person, these tips will be pretty much helpful to shift your routine. Let us know in the comment below if you have any other. Or you want to share your experience.
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