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How To Wake Up Earlier: Science-Backed Tricks For Night Owls

How To Wake Up Earlier: Science-Backed Tricks For Night Owls

Our modern lives strongly encourage the development night owl sleeping habits. There’s 24-hours services, bustling nightlife, artificial lighting and the lure of the internet.

We’ve clearly become far less dependent on natural sunlight, but if we are not careful this habit will catch up with us. It can become increasingly difficult to wake up early in the mornings amongst other negative health implications.

Benefits of Becoming an Early Bird

As the expression goes, the early bird catches the worm! More specifically, here are a number of reasons change to sleep early and wake up early:

  • You will feel energized, refreshed and ready to tackle the day ahead
  • The peace of early morning and extra time will skyrocket your productivity
  • You will accomplish more with your day without working harder
  • Studies have shown you are likely to be happier and healthier overall!

Clever Tricks to Banish Your Night Owl Habits

Changing your sleeping habits will be challenging, but with the right strategies and a couple of tricks, you’ll be rising with the birds in no time!

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1. During the Day: Restore Natural Light Exposure

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    It’s strongly believed a significant contributor to unhealthy sleeping habits is a separation from natural sunlight. Many of us spend the majority of our day under artificial lighting, not to mention blue lighting from computer screens and mobile devices.

    Our modern lifestyles can utterly confuse our natural body clocks, even preventing the release of sleep-inducing melatonin.

    So, to help you sleep early and wake up early, you should first try to increase your natural exposure to sunlight:

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    • Open your curtains before you go to sleep, the flood of natural light entering your room in the morning will ensure you rise with the birds. This will certainly help kick start your natural circadian rhythm.

    Then you should decrease your exposure to unnatural sources later in the day. Here are a couple ways to follow the natural light as it fades, winding down your environment to mimic it:

    • Dim the lights as the evening progresses. Use shaded lights and lamps to create a more relaxed environment
    • An hour or so before bed, shut down all electronic devices without excuses. This includes the TV, laptop, and any mobile devices

    2. In the Evening: Have a Nighttime Routine

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      It’s easy to get wrapped up with work and other commitments. Before you know it, it’s already 10PM and you’re still wide-awake. To break this habit you need to set yourself a simple nighttime routine.

      1. Start off with a gentle alarm/reminder at least an hour before bedtime. This will signal the start of your evening wind down.
      2. Tie up loose ends, finish up what you’re doing and shut down your computer and electronic devices.
      3. When you are ready for bed, retire to a dimmed bedroom and perform a relaxing activity such as reading
      4. Finally before sleeping, remind yourself why it’s important to wake up early and visualize it happening.

      Building a simple bedtime ritual enables you to wind down gradually and get you off to sleep nice and early.

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      3. In the Morning: Wake Up Physically and Mentally

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        Eventually, you should be able to ditch your alarm clock altogether. However, during this transitional stage, having an alarm is going to be a dreaded essential. Use these tricks to help you wake up more naturally:

        • Don’t make the mistake of setting an obnoxious alarm, it will only serve to ramp up your stress. Instead, wake up gently to the sound of a radio talk show, podcast or similar. Hearing these conversations will also serve to awaken your mind.
        • Move your alarm as far away from your bed as possible. The mere act of standing up and going to switch off your alarm will wake up physically.
        • To ensure to your fully awake and reduce the chance of a retreat back to the bed, splash your face with cold water.

        4. Bonus: Take a Camping Trip

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          Separating yourself from all your distractions and artificial stimuli can be beneficial to your overall health. Also, there’s no more effective way to reset your body clock than returning to more natural roots.

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          Going out to rise and shine with the birds is a powerful indirect trick. You will be working physically during the day, basking in the natural sunlight and winding down over a campfire in the evening.

          If you fancy a weekend away, camping could help you slip back into a more harmonious sleeping pattern.

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          Last Updated on November 11, 2019

          How to Improve Memory and Boost Your Brainpower

          How to Improve Memory and Boost Your Brainpower

          Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

          To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

          Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

          1. Exercise and Get Your Body Moving

          Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

          Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

          To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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          2. Eliminate Stressors and Seek Help If You’re Depressed

          Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

          If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

          Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

          3. Get a Good Night’s Sleep and Take Naps

          Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

          Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

          4. Feed Your Brain

          Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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          This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

          Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

          Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

          5. Eat Breakfast and Make Sure It Includes an Egg

          According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

          Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

          Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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          6. Write it Down

          If there’s something you want to remember, writing it down can help.

          It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

          You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

          7. Listen to Music

          Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

          8. Visual Concepts

          In order to remember things, many people need to visualize the information they are studying.

          Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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          Here, you can learn How to Become a Person Who Can Visualize Results.

          9. Teach Someone Else

          Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

          Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

          10. Do Crossword Puzzles, Read or Play Cards

          Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

          So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

          Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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          Featured photo credit: Pexels via pexels.com

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