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Tired in the morning and awake at night? Here is a REAL solution.

Tired in the morning and awake at night?  Here is a REAL solution.

Ever since high school, I’ve had a peculiar problem.

No matter how little sleep I get the entire week, no matter how much I avoid caffeine, no matter how much exercise I do…I am wide awake in the middle of the night doing my best work!

Often my most productive hours are between midnight and 2 or 3AM, even if I’ve gotten only a few hours sleep the night before and been up for 18 hours.

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It’s truly a bizarre pattern of dead tired mornings, walking around like a jet-lagged zombie, followed by a tortuous afternoon in desperate need of a nap, and finally an evening where I start to wake up.

“What could be wrong with me?” I wondered for years. Surely this was not a normal way to live!

As it turns out, I’m not alone with this small problem. Like others, I eventually managed to deal with it (taking only afternoon classes while in college, and starting my own business to set my own hours). But it always bothered me because everyone I met didn’t seem to understand my problem.

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I tried every piece of advice that I heard: “Read before bed”, “Drink a glass of warm milk”, “No caffeine after noon”, but it didn’t seem to work. I even spoke to several doctors about it who didn’t have any good answers. Even if I forced myself to get in bed at a reasonable hour, sure enough, I would toss and turn until 3AM before finally falling asleep.

If this sounds like a problem you have, then I’m here to help, because you may have something called “Delayed Sleep Phase Syndrome”.

It’s a well documented sleep disorder that goes undiagnosed (or misdiagnosed) by the vast majority of doctors today. You can read more about it in this excellent article

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As you may recall, everyone has a biological clock, known as a circadian rhythm, that regulates when we are awake and when we feel tired. People with delayed sleep phase syndrome (DSPS for short) tend to have:

  • A shifted circadian rhythm
  • A longer than normal circadian rhythm

The second one in particular is difficult to live with because it causes you to operate on a 25 (or more) hour day. Each morning you want to sleep in a bit later, and each night you want to stay up a bit later. The world is moving too fast for your biological clock, so you are always a bit behind!

After trying everything under the sun to correct this efficiency problem in my life (since it was certainly affecting my productivity), I finally stumbled upon light therapy. It sounds bizarre, but you can actually use light to reset your biological clock. In particular, certain wave lengths of light seem to work better than others.

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Thinking back to the caveman days, life was very simple getting plenty of sunlight during the day and it being pitch black at night. Our brains evolved to operated on this schedule over millions of years, but with today’s society full of artificial lights and plenty of activities to stay up for, some of our brains (mine included) have gotten confused.

Simply getting some sunlight early in the morning can help reset your biological clock, but for those who are in an office building, there are some simple light therapy devices that can help reset your biological clock. One that I’ve used and would recommend is the Apollo GoLite.

I use this for about 30 minutes each morning, shining some blue wavelength light on myself, and after about the first week of using it my entire sleep cycle had been reset. Getting up a regular hour no longer felt like I had just been awoken in the middle of the night! It was truly remarkable because after years of struggling with this problem, I finally found something that worked.

So stop trying to drink ten cups of coffee each morning, setting two alarms, and sneaking off to your car during your lunch hour to catch a nap! You might just have delayed sleep phase syndrome, and you can do something about it with light therapy!

Brian Armstrong is an authority on time management and how to quit your job to work for yourself! You can download three FREE chapters of his book and sign up for his free online course, “Successful Entrepreneurship”, by clicking here now: Start Your Own Business

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Last Updated on November 19, 2019

How to Become an Early Riser and Stay Energetic

How to Become an Early Riser and Stay Energetic

When you become an early riser, you’ll experience a lot of benefits including feeling more energized and having more time to do what you want.

If you’d like to become an early riser, there are some things you should know before you run off to set your oft-ignored alarm clock.

So how to become an early riser?

Here are five tips I’ve discovered to be most helpful in making the transition from erratic sleeper to early morning wizard:

1. Choose to Get up Before You Go to Sleep

You’re not very good at making decisions when you’ve just woken up. You were in the middle of a dream in which [insert celebrity crush of choice here] is serving you breakfast in bed only to be rudely awakened by the harsh tones of your alarm clock. You’re frustrated, angry, confused, and surprised. This is not the time to be making decisions about whether or not you should stay in bed! And yet, most of us leave the first decision of our day to be made in a blur of partial wakefulness.

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No more!

If you want to be a consistently early riser, try making your decision to rise at a specific time before you go to sleep the night before. This frees you from making the decision in the morning when you’ve just woken up. Instead of making a decision, you have only to follow through on your decision from the night before.

Easier said than done? Of course. But only for the first few times. Eventually, your need for raw willpower to get out of bed will diminish and you’ll be the proud parent of a new habit!

Steve Pavlina suggests you practice getting out of bed during the day[1] to get a few of the “practice sessions” out of the way without the early morning fog in your head.

2. Have a Plan for Your Extra Time

Let’s say you’ve actually made it out of bed 2 hours before you normally would. Now what? What are you going to do with all this time you’ve discovered in your day?

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If you don’t have something planned to do with your extra time, you risk falling for the temptation of a “morning nap” that wipes out all the work you put into getting up.

What to do? Before you go to bed, make a quick note of what you’d like to get done during your extra hours the following day. Do you have a book to write, paper to read, or garage to clean? Make a plan for your early hours and you’ll do more than protect yourself from backsliding into bed.

You’ll get things done and those results will fuel your desire to build rising early into a habit!

3. Make Rising Early a Social Activity

Your internet or social media buddies just don’t have enough pull to make your new habit stick in the long term. The same cannot be said for the people you spend time with as part of your early morning routine.

Sure, you could choose to read blogs for two hours every morning. But wouldn’t it be great to join an early breakfast club, running group, or play chess in the park at 5am?

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The more people you get involved in making your new habit a daily part of your life, the easier it’ll be to succeed.

4. Don’t Use an Alarm That Makes You Angry

If we’re all wired differently, why do we all insist on torturing ourselves with the same sort of alarm each morning?

I spent years trying to wake up before my alarm went off so I wouldn’t have to hear it. I got pretty good, too. Then I started using a cellphone as my alarm clock and quickly realized that different ring tones irritated me less but worked just as well to wake me up. I now use the ring tone alarm as a back up for my bedside lamp plugged in to a timer.

When the bright light doesn’t work, the cellphone picks up the slack and I wake up on time. The lesson learned? Experiment a bit and see what works best for you. Light, sound, smells, temperature, or even some contraption that dumps water on you might be more pleasant than your old alarm clock. Give something new a try!

5. Get Your Blood Flowing Right After Waking

If you don’t have a neighbor, you can pick fights with at 5am, you’ll have to settle with a more mundane exercise. It doesn’t take much to get your blood flowing and chase the sleep from your head.

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Just pick something you don’t mind doing and go through the motions until your heart rate is up. Jumping rope, push-ups, crunches, or a few minutes of yoga are typically enough to do the trick. (Just don’t do anything your doctor hasn’t approved.)

If you live in a beautiful part of the world like me, you might want to use a bit of your early morning to go for a walk and enjoy the beauty of the world around you.

If you have a coffee shop open within walking distance, dragging yourself out of bed for a cup of coffee to savor on your walk home as the world wakes around you is a wonderful experience. Try it!

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Featured photo credit: Nomadic Julien via unsplash.com

Reference

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