Do you hate getting up early? Here are 7 steps to becoming a morning person24 June, 2022
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If getting up early is on your list of future ambitions that you put off every year, you're not alone, and there are millions like you all who desire the title "daytime person."
Here are 7 strategies you can try starting today like a perfect day person:
1- Get a good night's sleep
When it comes to getting up early, start the night before by getting enough sleep.
Not only the amount of time you spend in bed, but the quality, quality and depth of sleep is very important. This means that you should prepare your body for deep relaxation, incorporate some self-care techniques before bed, and add a sleep-supporting nutritional supplement into your daily routine, such as magnesium.
According to the Mind Body Green Health website, studies have shown that magnesium supplementation has a positive effect on sleep quality and duration of sleep. It works by promoting a sense of calm in the body, making you relax and able to sleep comfortably and deeply.
2- Establish a nighttime routine that is suitable for a daytime person
A bedtime routine signals to your brain that it's time to start resting and falling asleep. The strength of this type of behavioral cues becomes stronger when you perform the same activities in the same order night after night, before going to bed.
Filling your bedtime routine with calming, relaxing activities can help your body relax and fall asleep. For example, you can take a shower, read a book, write a diary, listen to soft music, do some stretching, meditate and pray, and other relaxing activities. Also dim the lights, and avoid using any electronic devices before and during bedtime, such as a smartphone, TV, or e-reader, as these devices activate the mind, and trick your eyes into believing that it is still early and in the day, which delays your desire to sleep.
Also, turning on a lot of lights in your home in the evening can make it more difficult to wake up in the morning.
3- Maintain a consistent sleep schedule
The Sleep Foundation for Sleep Health notes that, whether you're an evening or morning person, having a consistent sleep schedule makes it easy to get the recommended 7 to 9 hours of sleep per night, and feel more refreshed and alert during the day. Studies have found that sleeping in on weekends for long hours and changing your usual routine can disrupt your body's circadian rhythm, so it's best to set regular sleep and wake times and follow them daily as an experienced day person.
4- Gradually adjust the bedtime
Once you have a regular sleep schedule, start changing your bedtime, gradually making it earlier each night, and using 15-minute intervals at a time.
At the same time, set your alarm to wake up 15 minutes earlier than your usual time. Make the change gradually, and be patient with the new routine to adapt to your body. It may take at least a few days between each new shift and you begin to feel comfortable and acclimated to the change.
5- Create a morning routine
A person's daytime routine begins with setting a morning routine full of things that make you feel happy, energized, and motivated to feel more motivated to get out of bed.
This can include picking up your favorite morning drink, sitting outdoors for a few minutes, or having a refreshing bath and a delicious and healthy breakfast while on the phone with your best friend.
And while it's tempting to hit the snooze button, it can be counterproductive, destroying your biological clock from scratch.
The body naturally begins preparing to wake up about two to three hours earlier than your usual wake-up time, so pressing the snooze button may send mixed messages to your internal body clock.
6- Doing sports
Exercise raises your core body temperature and reduces morning grogginess, to help you wake up more easily and energetic.
As an added benefit, low to moderate intensity workouts boost your energy levels and help you sleep better at night.
Just as with your bed and wake times and adjusting your meal times accordingly, you should start exercising earlier to help shift your body's circadian rhythm.
That's because light, food, and exercise all reset your circadian rhythm, according to the sleep and fitness website Rise Science.
7- Don't overdo your body's resistance
If you're a night owl par excellence, and nothing you do can alter your sleep patterns and alertness during the day like a diurnal person, then this may be your pattern, and you really shouldn't resist it.
Above all, in the long run, you need to notice whether getting up and being productive early versus going to bed and being late is more natural for you.
Therefore, you should monitor whether these changes are psychologically comfortable and satisfying for you on a mental and physical level in the long term from the continuity to analyze the results .. so that you do not start to feel chronic fatigue and depression after a period of these changes.
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