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Take These 10 Simple Steps To Make You A Morning Person

Take These 10 Simple Steps To Make You A Morning Person

Wouldn’t it be an amazing feeling if you could stroll into work comfortably in the morning after a three-mile jog, twenty-minute workout, fifteen-minute ashtanga yoga session, or whatever your ideal morning routine would be?

In an interview with Harvard Business Review, Christoph Randler, a biology professor at the University of Education in Heidelberg, Germany, explains that, “When it comes to business success, morning people hold the important cards. They tend to get better grades in school, which gets them into better colleges, which then leads to better job opportunities.”

But we all knew this, or at least suspected it, right? There’s even a saying about it: “The early birds catches the worm.”

Early in the morning is when your mind and body are most rested. Your motivation is at its highest then, and there are less things to distract you from writing or thinking deeply and creatively about projects. You are most productive at first light, which explains why so many successful people wake up before the sun rises, including Richard Branson (Virgin Group founder), Tim Cook (Apple CEO), and Indra Nooyi (CEO of PepsiCo).

If you love the idea of creating a success-boosting morning routine that gives you a headstart on others, and also affords you time for exercise and family, but struggle to get up when the alarm clock sounds, don’t worry. There are simple steps you can take to make climbing out from under the covers and starting your morning earlier much easier, and maybe even fun. Here’re ten of them:

1. Define your motive beforehand.

As with any change, it’s important to have a solid reason for waking up early. Define a meaningful reason for why you want to get up early and write it down if necessary. For example, you might want to wake up early to fit in a morning cardio workout, squeeze in a morning run, or have some extra time to cook a healthy breakfast for your family. Whatever the reason, being clear on it from the start will motivate you and set you up for success.

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2. Get enough sleep — 7 to 9 hours.

Waking up early and well-rested starts with getting enough sleep. Unfortunately, due to our busy lifestyles, many of us don’t get enough sleep. But, just like you need to make time for exercise, you need to make time for quality sleep. Admittedly, balancing our own wellbeing against other personal and professional responsibilities is tough, but do not compromise on your health for success.

Schedule 7 to 9 hours of sleep (the average amount adults needs in a night, although some naturally need more) into your day. What you get from a good night’s rest cannot be supplemented elsewhere. Your body and mind are more apt to change other habits (like wake time) if they’re well-rested.

3. Stick to a consistent sleep schedule.

Don’t just get enough sleep once in a while. Get enough sleep every day.

“Many people think they’re getting more or less than they actually are,” says Colette Haward, MD, a psychiatrist in New York City. Watch out for that. An inconsistent sleep schedule means that, “Your sleep cycle is pushed back a few hours. It’s delayed at night, which causes excessive sleepiness in the morning and during the day,” Dr. Haward says.

Sleeping two hours later on Saturday and Sunday also throws off your internal clock during the week. “We all have a 24-hour clock that regulates our sleep-wake cycle,” Dr. Haward explains. That is why it’s so important to keep a consistent sleep schedule and get the recommended hours of shuteye.

Nathaniel Watson, MD and president-elect of the American Academy of Sleep Medicine, agrees.

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“Keeping a consistent sleep schedule,” he says “is one of the best ways to ensure you’re getting quality, restful sleep.” It will reflect on your wake time, as well.

4. Adjust your sleep schedule gradually.

Just because you should get enough sleep and keep a consistent sleep schedule doesn’t mean you should shift your schedule suddenly. Drastic adjustment will keep you rebounding between early and late times, rather than helping you create lasting change.

Start adjusting your bedtime gradually by just 15 minutes at a time, advices Dr. Haward. And, if you have a sleep debt to repay, it’s better to nap during the day than to mess up your nightly sleep schedule. That said, don’t take extended daytime naps, because they can keep you up at night.

5. Establish a relaxing evening routine.

A relaxing evening routine can help to clue your body into what is to come. It will chill you out and let your mind know that it is nearly time to fall asleep. For example, Dr. Haward recommends taking 30 minutes to prepare yourself for sleep with a three-step plan:

Firstly, take a hot bath or shower (when you step out, your body temperature drops, which encourages sleep); secondly, jot down a list of things you’re worried about to clear your mind; and thirdly, dim the lights and meditate, do some deep breathing or practice progressive relaxation, in which you slowly tense and then relax all your muscles from scalp to toes.

Drinking a cup of (decaffeinated) tea and reading for 20 minutes or so each night before bed is also a good and relaxing routine you can establish. A relaxing routine will help you sleep better and wake up fresh.

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6. Create a sleep sanctuary.

Once you know when to sleep and what to do right before bedtime, it’s important to make your bedroom conducive for sound sleeping. A snooze-friendly bedroom is clean, quiet, comfortable, and dark (light suppresses secretions of sleep-inducing melatonin).

Your bedroom also needs to be cool to allow you to sleep comfortably and wake up rejuvenated.

“The magic number for a sleep-friendly room is around 69 degrees Fahrenheit,” says Dr. Haward. A wool blanket can also go a long way in keeping you cool throughout the night.

“Wool is a fantastic insulator but also good for wicking away moisture and keeping you cool,” Michael Breus, PhD, author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep, says. And if your mattress leaves you achy, now is a good time to upgrade.

7. Power down and unplug from technology.

Any kind of bright light emitted by electronic devices in the bedroom can shift your circadian rhythms, making it harder to get a good night’s sleep. So, no late-night TV shows and no checking e-mail in bed. Dr. Haward notes that televisions, cell phones, and computer screens all emit blue light, which suppresses melatonin production. Turn off those electronic screens at least an hour before bed to make dozing easier.

8. Hop into bed and get some sleep.

If you can’t fall asleep: “After 30 minutes, get up and engage in a quiet activity. Don’t flip on bright overhead lights; use a soft table lamp instead,” says Dr. Haward. Twenty minutes into a favorite book or crossword puzzle in a dimly lit room and you should notice your eyelids dropping. Time to hit the sack.

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9. Break up with the snooze button.

When the alarm goes off and your immediate temptation is to hit snooze, go ahead and do it. Hit the snooze button, but get out of bed. Wait for those next few minutes before the alarm goes off again to pass while you are out of bed. The idea is known as “inverted snooze.” It helps ease the pain of waking up by telling yourself you only have those few minutes to stick it out.

Stretch, move around, start brewing coffee, make an entry in your diary – do something, anything to keep yourself awake. By the time the alarm goes off again you should be fully awake and alert, rather than dull and still grumpy in bed, likely to hit snooze again.

10. Seize the day and make things happen.

Starting the day in grouch mode, thinking about all the things you don’t want to do today is a terrible way to start your day. It might even de-motivate you from the wonderful habit of waking up early you’ve started. Instead, remind yourself of your motive for waking up early and think ahead to the best things you’ll do all day. It will stir your energy and fuel your desires to seize the day and make things happen.

Eat a healthy breakfast. Exercise. Be your best self. Your willpower is at its peak in the morning. Make the most of it!

Featured photo credit: lzf via shutterstock.com

More by this author

David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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