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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 August 4, 2020

          8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

          8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

          Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

          What we don’t seem to have is any meaning left in our world.

          By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

          I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

          Less is more.

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          Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

          What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

          Consider just some of the benefits of living with fewer possessions:

          1. Create Room for What’s Important

          When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

          2. More Freedom

          The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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          3. Focus on Health and Hobbies

          When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

          Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

          You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

          4. Less Focus on Material Possessions

          All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

          We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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          It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

          5. More Peace of Mind

          When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

          The less things you have to worry about, the more peace you have, and it’s as simple as that.

          6. More Happiness

          When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

          You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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          7. Less Fear of Failure

          When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

          In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

          8. More Confidence

          The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

          What’s Next? Go Minimalism.

          If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

          Featured photo credit: Unsplash via unsplash.com

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