Are you an early bird or a night owl? We understand that every person has their own preference and timetable but multiple researches have shown that early risers tend to enjoy more health benefits compared to night owls. Thus, you should strive to become a morning person.
So what are the health benefits enjoyed by morning people?
Become a Morning Person to Enjoy These Health Benefits
- According to research carried out by the University of Toronto, people who started their day early in the morning were more happy and cheerful.
- Morning people also tend to have a lower body mass index or weight. This was concluded by a Biotechnological company called 23andMe after they studied around 90,000 people.
- Research also shows that night owls are generally more depressed compared to early risers.
- Did you know that early risers are also more productive and better at time management than night owls?
We understand that it is difficult to change your entire lifestyle overnight but small steps go a long way. We have compiled a list of effective tips that will help you become a morning person and consequently a healthier you.
Tips to Become a Morning Person
Change your Routine gradually and slowly
As already stated before, you cannot become a morning person overnight. You need to gradually change your bedtime.
Try to go to bed 15 or 30 minutes earlier than usual and stick to this routine. Believe us when we say that it is much harder than it appears. Furthermore, it is often suggested that establishing a wake-up time is simpler than determining an appropriate bedtime. So you also need to try waking up earlier gradually and slowly. Our Book Review on Atomic Habits will surely help you to change this habit.
Physical Activity and Exercise is a Must
You have to exercise regularly. Not only does it help you to become a morning person but also effectively improves the quality of your sleep.
Activities and exercises such as weightlifting and running will energize you enough to tackle the day and sleep faster at night.
A team of researchers has also discovered that engaging in morning or evening exercises can advance your sleep cycle by up to 30 minutes.
No Overeating before Bedtime
Eating something heavy or overeating at night before sleep is harmful to your health. It could result in acid reflux, heartburn, and so on. This will make you uncomfortable and leave you tossing and turning in your bed all night.
Thus, make sure to not have a large meal before sleeping. Instead, you can consume a healthy and light snack to satisfy your hunger.
Some Caffeine in the Morning
We understand that exercise in the morning is no easy feat to achieve. However, it is a necessary step to become a morning person and enjoy its numerous health benefits.
This is why you can chug down some coffee or tea before your exercise to boost your mind and body. Remember as long as you cut down on too many artificial sweeteners and add-ins like cane sugar, you are good to go.
In fact, as long as consumed in moderate amounts, caffeine has actually been found beneficial before exercise. However, remember to not consume it at night before your bedtime. Read the Health Benefits of Coffee to know more.
Devise a Morning Routine
If you are a night owl, most of your mornings go to waste every day as you sleep in your bed. In order to transform into an early bird, you need to develop a morning routine that comprises things and activities you like to do.
You can walk to your bed, cook some breakfast, read a book, watch a movie, simply sit outside, or do anything that makes you feel more energized and happy. These act as stimulators and motivate you to get up early every morning.
Do not hesitate to set an alarm if you need to. In fact, research has shown that alarm sounds help to shake off sleep inertia. So what exactly is sleep inertia? It is the moody and disoriented feeling right after you wake up.
No Power Naps Throughout the Day
As someone who is not used to waking up early in the morning, you might feel enticed to sleep or take a nap in the afternoon. Avoid this at all costs!
However, if you do feel very tired or sleepy, you take a very quick nap of like 10 minutes or so. It helps to re-energize and refresh your mind.
Once again, it is important to note that you cannot take a nap in the night close to your bedtime as it will disrupt your sleep cycle. For good sleep hygiene read our blog here.
No screen time before Bed
Become a morning person by being mindful of your screen time before bedtime. Late-night scrolling can hinder sleep, but a screen-friendly evening can actually enhance it.
Recent 2022 research shows that using media in bed an hour before sleep, without multitasking, can lead to an earlier bedtime and longer sleep duration.
The key is to ditch the screens an hour or two before bed if you want to conquer morning grogginess, ensuring a refreshed and vibrant start to your day. Embrace a screen-smart routine to effortlessly become a morning person!
Follow the Routine for 21 Days
Be consistent in this routine for 21 days without fail. Although according to research, it takes a longer time to make this a habit, three weeks should be enough for some consistency and change in your sleep cycle.
Conclusion
In just 21 days, you can effortlessly become a morning person and unlock a plethora of health benefits.
Gradually adjust your bedtime, engage in regular exercise, and avoid heavy meals before sleep. Jumpstart your day with a morning routine that invigorates you—be it a brisk walk, a hearty breakfast, or a favorite activity.
Embrace a caffeine boost before your workout, but steer clear of screens before bedtime. Bid farewell to power naps during the day and stay consistent with these changes. Becoming a morning person is a journey toward a healthier, happier you, so start today and relish the positive changes.
FAQs
How can I become a morning person?
To become a morning person, gradually adjust your bedtime, exercise regularly, avoid heavy meals before sleep, embrace a morning routine, limit screen time before bed, and stay consistent for 21 days.
What is better- a night owl or a morning person?
Research shows that morning people enjoy a ton of health benefits compared to night owls. This includes better mood and happiness, a lower body mass index, less depression and stress, and more productivity.
What time should I go to bed to wake up early?
If you need to wake up at 6 AM and want 7-9 hours of sleep, aim to be in bed between 9 PM and 11 PM. Adjust according to your individual needs.
How to motivate myself to wake up early in the morning?
Set realistic expectations, match activities to energy levels, use audio cues, create a reward system, start the day with a meal, focus on enjoyable tasks, and prepare the night before.
Does sleeping late affect one’s skin?
Yes, it does. Research has shown that sleeping late reduces the hydration of your skin and also results in more acne.