1. Establish target sleep and wake times.
Sorry you spontaneity freaks but our bodies like routine. You can’t expect to create a new way of being without consistent habits. So figure out how much sleep you need to feel rested and relaxed (it differs from person to person), decide what time in the morning you want to wake up, and then base your target bedtime on the difference. If, say, you figured you need an average of 9 hours sleep and you want to wake up at 7 am, then know that you must be in bed by 10 pm. Adjust your schedule accordingly; plan so that you won’t have to burn the midnight oil. Even when you don’t get to bed on time, make sure you continue to wake at the same time each morning.
2. Avoid TV and computers in your evenings.
Research shows that our sleep patterns are largely defined by our body’s response to signals of day and night. If it’s already dark, our mind tells our body that it’s time to sleep. The reverse is true in the morning; our body tells our mind it’s time to wake up when the sun gives its light.
A problem arises when our eyes are over stimulated by light at a time when the message our eyes should be receiving is to go to bed. For this reason, it’s best to avoid watching the TV or using the computer when you’re trying to soon sleep. A half hour or so before retiring, switch of the tele, dim your lighting, drink a warm glass of milk, and perhaps listen to some relaxing music. It will also help if you place your bed beside a large window --- this way the sun’s rays can be the one to wake you up.
3. Exercise first thing in the morning.
The alarm clock may have been able to get you out of bed early, but this doesn’t mean you’ll feel your best in the morning. To remedy this, energize your mornings by exercising; perhaps go for a jog or engage in some calisthenics. You can also try a physical exercise that doubles as meditation, such as Tai Chi or Shibashi. Making a habit of exercising in the morning tells your body that a.m. is the time to be active. For sure, doing so will be a chore at first, but you can expect your body to crave the exercise naturally as time goes by. To stop yourself from falling back into bed, have an exercise buddy who will keep you in check.
4. Find a hook to motivate yourself to get up early.
Find a reason to get up in the morning; it’s easier to shake off a sleepy head if there’s something to look forward to. Remember that dining together bonds family members, and your kids won’t get to know you better unless you eat your breakfast with them before school. Leave projects at an interesting stage, so that you are excited to return to them the next day. Ask a friend for a regular pep talk at 8am. Plan to surf before work. The more ways you can make waking up interesting, the more likely you will shake off the night owl’s hold.
5. And lastly, change your sleep patterns gradually.
Obviously, making the shift from night owl to morning person is not easy; otherwise you would do it in a snap. So don’t expect dramatic results overnight.
Instead, what you can do is move your target sleep and wake times in small increments. On your first try, spend a week sleeping and waking up 15 minutes earlier than the week before. Shave off another 15 minutes the next week. And another 15 after that, until you get to your desired sleeping and waking time. This way your body and mind can habituate to the changes, and the new morning-friendly you won’t be such a shock
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