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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 September 20, 2018

          How to Stay Calm and Cool When You Are Extremely Stressful

          How to Stay Calm and Cool When You Are Extremely Stressful

          Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

          If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

          1. Breathe

          The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

          • Take five deep breaths in and out (your belly should come forward with each inhale).
          • Imagine all that stress leaving your body with each exhale.
          • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

          Feel free to repeat the above steps every few hours at work or home if you need to.

          2. Loosen up

          After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

          Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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          3. Chew slowly

          Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

          Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

          Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

          4. Let go

          Cliche as it sounds, it’s very effective.

          The thing that seems like the end of the world right now?

          It’s not. Promise.

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          Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

          Letting go isn’t easy, so here’s a guide to help you:

          21 Things To Do When You Find It Hard To Let Go

          5. Enjoy the journey

          Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

          Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

          6. Look at the big picture

          The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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          Will this matter to me…

          • Next week?
          • Next month?
          • Next year?
          • In 10 years?

          Hint: No, it won’t.

          I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

          Stop agonizing over things you can’t control because you’re only hurting yourself.

          7. Stop demanding perfection of yourself

          You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

          Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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          8. Practice patience every day

          Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

          • The next time you go to the grocery store, get in the longest line.
          • Instead of going through the drive-thru at your bank, go inside.
          • Take a long walk through a secluded park or trail.

          Final thoughts

          Staying calm in stressful situations is possible, all you need is some daily practice.

          Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

          Featured photo credit: Brooke Cagle via unsplash.com

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