Do you have difficulty waking up every morning? Do you continuously hit the snooze button? Are you grumpy in daytime and can’t get much done without your usual dose of caffeine?
If yes, then welcome to the club! You are clearly not a morning person just like … umm, many of us!
Assuming that you have a normal life expectancy, you are going to have 25,000 mornings as an adult and I’m sure you wouldn’t want to waste each and every one of them by being cranky and unproductive.
According to a study conducted by the American Psychological Association Journal, early risers are generally happier, healthier, and more productive than night owls.
Early risers also have more time on their hands which means that those who get a head start in the morning will have sufficient time to eat their breakfast in peace, maybe hit the gym, and avoid the last-minute traffic rush.
If you are also “tired” of feeling “tired” all day long, maybe it’s time to reset your body clock and train yourself to be an early riser. Don’t know how? Here are some tips that will help you with the transition easily from being a night owl to a morning person.
1. Establish a night time routine
What are some of the things that you do before hitting the sack at night? Watch TV, fiddle around with your mobile phone, or have a late night snack? Perhaps you stock up on too much caffeine at night? You may not be realizing but these habits are significantly affecting your quality of sleep and should be avoided as much as possible.
Sleep deprivation is a common problem and more than a third of Americans are unable to get sufficient sleep. If you sleep poorly even one night, you are likely to feel sluggish and tired the next day. And if the pattern continues, the lack of sleep can lead to serious health problems.
This is why it is important that you establish a night-time routine and follow it strictly. One of the best ways to get sufficient sleep is to adopt good-sleep habits including:
- Limiting the use of screen 2 hours before bed
- Limiting the intake of alcohol and caffeine at night
- Going to sleep an hour earlier than usual
- Balancing the temperature, light, and noise level of the room
- Avoid eating too much at night
- Drink a glass of warm milk
2. Plan ahead
How many of us take the time out in the evenings to prepare for the next day? Not many, I’m sure!
Most of us are lazy and forgetful in the morning. Preparing in advance for the day ahead of us not only saves us time in the morning but also makes us more organized. For instance, take out your outfit for the morning, iron it and lay it out with other accessories. Plan out your breakfast and lunch. Create a to-do list for the coming day and plan out your full day. Take help from apps or go the traditional way and use a pen and paper.
Following this protocol will not only minimize morning hassles, but also give you an opportunity to see what lies ahead of you and which goals you need to accomplish throughout the day.
3. Get up as soon as the alarm rings
In short, avoid the SNOOZE button.
I know, it’s very tempting to hit the snooze button and get 3 minutes of more sleep but remember how many times you were late because of the snooze button.
Sleep experts also claim that even though you are successful in catching some more minutes of sleep, your sleep cycle is already disrupted because of the alarm bell leaving you groggy throughout the day.
Waking up as soon as the alarm goes off not only helps you feel more energized but also makes your morning more relaxed.
If you are also one of those who reset their alarm several times before actually getting up, then try some of these tips:
- Keep your alarm across the room and not by your bedside
- Find a pleasant tune for your alarm
- Keep the curtains open at night
- Set the alarm at the last possible time
- Wake up at the same time everyday
4. Eat and drink
Your usual dose of coffee is not enough to re-energize your body in the morning. After sleeping the whole night, our metabolism and blood sugar levels are the lowest. Start off your day with a full glass of water. This will help combat any fatigue that you are feeling due to dehydration.
Make sure you eat a good breakfast afterwards. Breakfast not only provides our body with energy but is also a good source of nutrients, vitamins, and calcium. Those who miss breakfasts are also likely to binge eat before lunch time which leads to weight gain.
Breakfast is the most important meal of the day. The old adage ‘Eat breakfast like a king, lunch like a prince, and dine like a pauper’ is the best way to describe the benefits of having breakfast. Some healthy breakfast options include:
- Cottage cheese
- And switch caffeine for herbal green tea
Getting out of bed is tough. Most of us just wish we can stay in the warm, cozy, and comfortable bed the whole day. Unfortunately, the only thing that gets us up and running are our professional and personal commitments. However, it doesn’t have to be this way.
The best way to change this outlook is to alter your actions. Why start the day with negativity when there are so many good things around you?
Be thankful for the warm bed you have. The food-filled pantry, your family, your health, and even the nature outside the window! Don’t waste your time and energy on the things you don’t have.
Starting your day on a positive note will make your day’s journey smooth. Finally, make some time every week for compound exercises. Whether you enjoy swimming, running or hitting the gym – take some time out for yourself every week.
So smile, follow the above tips, and get on with your day!