Tired of being a night owl? Women’s Health experts explain how you can make the switch to becoming a morning person in just a few weeks.
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Are you someone who struggles to get out of bed in the morning, no matter how early you go to bed the night before? You’re not alone. In fact, according to a National Sleep Foundation poll, only 8% of people consider themselves “morning people.”
But just because you’re not a natural morning person doesn’t mean you can’t become one. With a little bit of effort and some helpful tips, you can learn how to wake up feeling refreshed and ready to start your day. Here’s what the experts say you should do:
1. Get enough sleep: This one seems obvious, but it’s worth repeating. In order to wake up feeling rested, you need to make sure you’re getting enough sleep. The National Sleep Foundation recommends adults get 7-9 hours of sleep per night.
2. Create a nighttime routine: A relaxing nighttime routine can help signal to your body that it’s time to wind down for the day. This could include things like taking a warm bath, reading a book, or writing in a journal.
3. Set your alarm for the same time every day: Waking up at the same time each day will help train your body to wake up more easily. Experts recommend setting your alarm for 30 minutes earlier than you need to get up so that you have time to ease into your day.
4. Don’t hit snooze: When your alarm goes off in the morning, resist the urge to hit snooze and go back to sleep. Getting out of bed right away will help you feel more alert and awake.
5. Stretch or do some light exercise: Once you’re out of bed, take a few minutes to stretch or do some light exercise like yoga or walking around the block. This will help increase blood flow and get your body moving so that you feel more awake and energized for the day ahead.
The Science of Why You Should Wake Up Early
If you’ve ever started your day by hitting snooze a few too many times, you’re not alone. A lot of us find it hard to wake up in the morning, especially during winter when it’s still dark outside.
But there are some people who seem to be naturally chipper first thing in the morning, and science suggests there might be a reason for that. According to experts, there are some benefits to being a morning person, and it might be worth training yourself to become one.
One of the most well-known benefits of waking up early is that you’re more likely to achieve your goals. A study published in the journal Frontiers in Psychology found that people who were Digital citizens essay prompt 1st successful at meeting their goals were more likely to be morning types.
The study suggested that this might be because morning people are better at self-control, which means they’re more likely to stick to their goals. They’re also less likely to procrastinate, which can help them get things done more quickly.
If you’re looking to improve your fitness, becoming a morning person could also help. Research has shown that people who exercise first thing in the morning are more likely to stick to their routine than those who exercise later in the day.
This might be because early risers have more energy in the morning and are less likely to miss their workout because of tiredness or other commitments later in the day. Plus, working out first thing in the morning has been shown to improve focus and concentration throughout the day.
So if you’re struggling to wake up early, it might be worth trying out some of these tips from experts. With a little practice, you might find it easier than you think to become a morning person.
The Benefits of Waking Up Early
Waking up early has a host of benefits, from giving you more time to get things done to helping you jump-start your day with a healthy breakfast. But for many people, becoming a morning person can be a real challenge.
If you’re struggling to make the switch to mornings, there are a few things you can do to make the transition easier. First, try gradually setting your alarm clock earlier and earlier until you’re used to getting up at your desired time. Additionally, make sure your bedroom is as dark as possible when you’re trying to sleep, and avoid using electronics in the hour before bedtime. Finally, establish a bedtime routine that will help relax your mind and body so you can fall asleep more easily.
With a little effort, you can train yourself to become a morning person and enjoy all the benefits that come with it!
How to Make the Transition to Becoming a Morning Person
It’s no secret that becoming a morning person is tough. But there are some proven strategies that can help you make the transition.
Start by gradually moving your bedtime earlier. “You can start by going to bed 15 minutes earlier than usual for a few nights, then increasing the time by increments of 15 minutes until you’re able to fall asleep easily at your desired bedtime,” says Dr. R helpfully on SleepFoundation.org . blog. “Most people need seven to eight hours of sleep each night, so aim to get to bed early enough that you can wake up feeling rested.”
Next, create a morning routine that you can stick to. “Set your alarm for the same time each day and establish a regular routine upon waking,” suggests Deborah Lee Davis on VeryWellHealth.com . “Don’t hit the snooze button! Get out of bed as soon as your alarm goes off and start your day with some deep breathing or stretching exercises.”
Finally, make sure your bedroom is conducive to good sleep. “Your bedroom should be dark, quiet, and cool — between 60 and 67 degrees Fahrenheit is ideal,” notes Davis. “If outside noise is bothering you, try using a white noise machine or earplugs.”
Tips for Making the Most of Your Morning
If you’re not a morning person, the prospect of getting up early can be daunting. But there are some easy ways to make the most of your morning and set yourself up for a successful day. Here are some tips from women’s health experts:
– Get enough sleep: This one is important! Make sure you’re getting at least seven hours of sleep each night so you’re well-rested when you wake up.
– Create a morning routine: Once you’re up, take some time for yourself to do things that make you feel good. This could be anything from making breakfast to taking a few minutes to meditate or stretch. Having a set routine will help you feel more relaxed and ready to face the day.
– Give yourself time to adjust: If you’re not used to getting up early, it’s important to give yourself some time to adjust. Don’t expect to be a morning person overnight! Slowly transition intowakefulness by setting your alarm for 10 or 15 minutes earlier each day until you reach your desired wake-up time.
The Best Time to Wake Up, According to Science
There’s no magic answer for the best time to wake up, but there is some science to help guide you. A study in the journal Sleep found that people who wake up between 6:00 and 7:00 a.m. tend to be more productive and have better mental health than those who wake up later. Another study, this one in the journal Chronobiology International, found that early risers are also less likely to be obese and have lower levels of stress.
So if you’re looking to make a change and become a morning person, there are a few things you can do to ease into it. Start by setting your alarm for 10 minutes earlier than usual and gradually increase the time until you’re waking up at your desired time. It’s also important to create a bedtime routine that will help you wind down at night and make it easier to fall asleep. And finally, make sure your bedroom is set up for success by keeping it dark, cool, and quiet.
How to Create a Morning Routine that Works for You
Mornings can be tough, especially if you’re not a “morning person.” But there are a few things you can do to make your mornings more pleasant and get your day off to a great start.
The first step is to create a morning routine that works for you. That might mean getting up a little earlier so you can enjoy a cup of coffee or tea in peace, or it might mean going to bed a little earlier so you can get a good night’s sleep. Experiment until you find what works for you.
Once you have your ideal morning routine figured out, stick to it as much as possible. Mornings can be hectic, but if you stick to your routine, it will help you feel more calm and focused throughout the day.
If you’re still struggling to become a morning person, try these tips from Women’s Health experts:
-Get up gradually: If you’re used to hitting the snooze button multiple times, try setting your alarm for 10 minutes earlier each day until you’re waking up at the time you want to be. Getting up gradually will help your body adjust and make it easier to wake up in the morning.
-Create a bedtime ritual: winding down before bed will help you sleep better and make it easier to wake up in the morning. Try reading or taking a bath before bed instead of scrolling through social media or watching TV.
-Move your body: Exercise is one of the best ways to wake up your body and mind in the morning. Even just 10 minutes of stretching or walking will help energize you for the day ahead.
The Do’s and Don’ts of Waking Up Early
Troubleshooting Your Morning Routine
If you’re not a morning person, there’s no need to force yourself to become one. “Your natural body clock, or circadian rhythm, is largely determined by your genes,” According to Christine W. Zhu, M.D., Ph.D., an assistant professor of psychiatry and behavioral sciences at the Stanford Center for Sleep Sciences and Medicine. “There’s not much you can do to change it.”
That said, there are a few tweaks you can make to your morning routine that can help you feel more awake and refreshed when you wake up – even if you’re not a true morning person. Here’s what the experts say works:
1. Get some sunlight first thing in the morning.
2. Exercise early in the day.
3. Eat breakfast within an hour of waking up.
4. Don’t hit snooze.
If you want to become a morning person, there are a few things you can do to make it happen. First, try going to bed earlier so you can get a full night’s sleep. Second, wake up at the same time each day so your body can get used to a regular schedule. Third, start your day with something positive, like making yourself a healthy breakfast or going for a walk outside. fourth, avoid using electronics in the morning so you don’t stimulate your brain too much. And finally, don’t hit the snooze button! If you can stick to these tips, you’ll be on your way to becoming a morning person in no time.