Welcome to today! Oh, it's morning again! Why do you hate
this time of day? Wouldn't it be better not to hate the
start of a new day? Learning how to be a morning person
won't happen overnight, but there are some things you can do
to try your best to become a morning person.
!! Steps !!
Reflect about the purpose of getting up earlier. If you're mentally
motivated to get up earlier, it can help to make a big dent in your
sleeping-in excuses. Think about the reasons why you'd like to get
up earlier in the mornings. Common good reasons include:
* Having quiet time to yourself before anybody else in the house is
up. In this time, you can read, write, exercise, contemplate,
meditate, make the evening's dinner, or do a little tidying even.
* For many people, early morning is an important time to reflect
upon or practice elements of their faith.
* To catch the sunrise. As wonderful as the sunset, the sunrise
heralds the new day and brings promise of a fresh start. That's
often worth the effort!
* Getting to work, school, or college earlier so that you can come
home earlier and do other things you want to do.
* Looking after other people or animals can benefit from getting up
earlier, especially if they need feeding, bathing, exercising,
etc.
* It's a great time to deal with routine matters while you're alert
and ready to get going; things such as checking emails, paying
bills, and administrative filing can be done first thing in the
morning to get them out of the way.
* For some people, it's about restoring the morning person you used
to be until you allowed late night TV, internet chatting, and
other wakeful activities to keep you up late.
* Leo Babauta suggests that early risers can benefit from early
commutes while the traffic is still light; even better if you're
cycling.[1]
Go to bed earlier. To rise earlier, you'll need to sleep earlier and
that can be hard if you're used to using the later hours of the
night for activities such as reading, watching TV, or writing.
Consider going to bed earlier in increments. Start with 15 minutes
earlier, with the expectation of getting up 15 minutes earlier, then
gradually increase this to half an hour and then to an hour. If you
do this gradually, it will give both your body and your mind time to
adjust to the earlier sleeping and waking times. It will also allow
you to find your happy medium between too early and too late.
* Avoid watching TV just before bedtime, use the internet, or
eat.[2] These activities can excite you and keep you awake rather
than inducing a sleepy state. In particular, don't watch news
items or scary movies, or pay your bills late at night, as these
will over-stimulate you.[3]
* Dim your lights one hour before bed to facilitate the release of
melatonin and make you sleepy. Avoid bright lights, caffeine, and
alcohol, as these will all wake you up more.
* Eventually go to be by 10 o'clock at the latest; sleep experts
believe this is the optimal time.[4] And as you're easing into the
new routine, always aim to fall asleep before midnight, treating
midnight as your boundary of "no-crossing".
* Allow yourself to read in bed. Reading is a quiet activity and it
will often induce sleep in the supine position. Especially if it's
a dreary textbook or work paper.
* If you live with a night owl who hasn't the slightest interest in
changing his or her sleeping schedule, ask for a bit of slack and
no noise when they finally do go to bed.
Bigger is better; as is moving it away from your bed! Set your alarm
clock. Although it is important to learn to wake up earlier as a
matter of will, your alarm clock is the main source of helping
establish your new routine when changing over your sleeping patterns.
* Set the alarm clock for a time like 6:00 in the morning (or
whenever you want to get up).
* Keep the alarm clock far enough away that you have to get out of
bed to shut it off. The effort of having to rise from bed to shut
it off will be enough to start waking you up properly.[5]
* If possible, make your alarm clock play loud music to wake you up,
instead of the traditional beep.
Help wake yourself up. It will be especially difficult when you
first try to transition from night owl sleeping patterns to morning
person sleeping rhythms, so there are some ways to trick your body
into greater alertness. For example, turning on bright lights on
first thing in the morning resets your circadian rhythm and
essentially makes you more alert.[6] Going out into morning sun
would also do the trick provided the sun is up already; natural
light will wake you up just as efficiently.[7] The following
suggestions won't reset your circadian rhythm but they might help to
get you used to a morning routine:
Make the bed Make your bed. It's a lot less desirable to crawl back
into it when you've gone to the trouble of making it up!
* Stop rationalizing and start doing. Force yourself to leave the
room – go to the bathroom, drink a glass of water, open the
curtains, just do something that will overcome your inner chat
about returning to bed.[8]
* Splash your face with water as soon as you get out of bed.
* Stretch your back. Stretch. Stretching can help awaken
you gently, as well as improving your flexibility.
* Put on upbeat music and dance to it a little.
* Have a cup of tea or coffee to awaken your senses. Some people
swear by slightly warmed water with freshly squeezed lemon juice
as a refreshing tonic.
* Morning workout Exercise. Exercise will help to wake you
up, and exercise undertaken first thing in the morning is more
effective at charging up your metabolism than exercise undertaken
at any other time of the day.
Have a good breakfast. Don't be tempted to skip breakfast; it's your
energy source kick-starter for the rest of the day and the early
bird has even longer to wait until lunchtime.
* If you experience problems with not wanting to eat breakfast in
the morning, read How to feel like eating breakfast first thing in
the morning for more information on overcoming this.
Keep the new morning rhythm going once it's established. It's
important to get up at the same time every day once you're
established in your new routine, including weekends. Don't sleep in
on days when you don't have to somewhere; doing so throws out your
sleep rhythm badly and it's hard to catch up. Leave sleeping in for
when you're unwell. Instead, get up and use the time to read, enjoy
a longer breakfast, chat with others, or exercise.
* Take notice of how much more you have accomplished when you get
home from work and/or school. You'll relax more, sleep better at
night, and be more refreshed for when you get up early again.
Persevere and be realistic. It can take time to transition from a
night owl to a morning person. Moreover, being a morning person or a
night owl has a genetic basis that may not be easy to override.[9]
[10]As such, it may not be possible to switch yourself over entirely
to becoming a morning person unless you're a morning person
reforming from a lapse into a night owl lifestyle. However, if even
an hour or so earlier is giving you just a little more space than
before you tried this transition, it can be worth the effort and the
new routine in your life.
* Even night owls are prone to wake up earlier during the warmer
months when the morning light streams through earlier. Try to go
with your body's natural flow and it's more likely that you'll
wake up earlier than usual anyway during spring and summer months.
* Stick with the process; it's not going to be easy for the first
few mornings. The more your body becomes used to the light cues
and the regular bedtimes, the more you'll find it easier to
transition.
* Have rewards in place for early rising, such as a delicious
breakfast at the local cafe, a brand new paperback to read, an
early appointment massage, etc. Reward yourself with something
that encourages you to keep getting up early each day.
* Remind yourself that today is a new day. Forget about what
happened yesterday, it's in the past. Today is a fresh day, enjoy
it!
!! Video !!
!! Tips !!
* A nice bright lamp Use bright, full-spectrum lighting in
your bedroom; turn the light on as soon as you get up.
* Avoid bright lights during the evening hours; these will confuse
your body. Dim lights several hours before sleep.
* Give yourself something to accomplish each day (even on the
weekends). Whether it be running 10 miles before breakfast or
getting a few loads of laundry through before you go to work, just
do something.
* Avoid drinking caffeinated beverages or energy drinks after 4 pm.
* Avoid listening to fast-paced or stimulating music 2-3 hours
before intended bedtime.
* A cute alarm clock Novelty alarm clocks which move
around on wheels or fly around the room, making it harder to shut
them off, are a good choice for the ultra-sleepy. They're more
expensive but they're worth it if you compulsively hit the
snooze-button.
* Some televisions allow you to use them as an alarm clock. Make use
of this feature to turn on the TV (with the volume set at high
level) when you want to wake up. Do not keep the remote near you
to switch it off. On the other hand, having a TV in your bedroom
is arguably a distraction that can keep you awake at night, so the
preference would be not to have it in your bedroom at all.
* Use an inexpensive electronic light timer to switch on a radio or
bright/broad-spectrum lamp at the bedside.
* Each sleep cycle lasts 90 minutes. Set your alarm clock to go off
after a multiple of an hour and a half, and it will be easier to
wake up.
* A pet can be a delightful source of early waking (depending on how
you choose to perceive this) – give in to your hungry dog or cat
and you'll have a reliable early morning alarm for the rest of its
life!
!! Warnings !!
* Avoid putting your alarm clock by your bed if all you will is shut
it off and go back to sleep again. Shift it to somewhere that
requires you to get out of bed to turn it off.
* Sleep researchers believe that many people shift from being
temporary night owls in their teens to early 20s (due to hormonal
surges) to being morning persons in their 30s onward. However,
some people remain night owls for life (being born that way), and
if you're a dyed-in-the-wool night owl, it's likely you'll find it
hard ever changing over to being a permanent morning person![11]
!! Things You'll Need !!
* Alarm clock
!! Related WikiHows !!
* How to Wake Up On Time
* How to Look Normal when You Wake up
* How to Be an Early Bird
* How to Look Less Tired When You Wake Up
* How to Be Nocturnal
!! Sources And Citations !!
!! Article Tools !!
* Read on wikiHow
*
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