How to become a person in the morning, even if you have been an owl Night All Your Life

Let's start with the bad news: only 1 in 10 people is a real person in the morning, according to The Body Clock Guide to Better Health. The good news is that only 2 out of 10 fall into the category of nocturnal owls, while the rest is somewhere in between. Better yet: even if you operate better in the early hours of the night, you can train to be an early riser. That is how.

Person of the morning 101, plan ahead

"Pressing the repeat button a couple of times before getting up is a clear sign of lack of sleep."

Waking up well rested starts with getting enough sleep. "Pressing the repeat button a couple of times before getting up is a clear sign of lack of sleep," says Nathaniel Watson, MD, president-elect of the American Academy of Sleep Medicine. "If you sleep enough, you should be able to get up in time without the morning alarm." Sounds easier said than done? First, follow these tips to capture the zzz you need to wake up.

1. Practice good sleep hygiene.

"Maintaining a consistent sleep schedule is one of the best ways to ensure that you get a quality sleep and rest," says Dr. Watson. If you need to change your schedule earlier, start advancing your bedtime by only 15 minutes at a time. The most drastic adjustments that will keep bouncing between the time to leave early and late instead of creating a lasting change.

2. Take your time.

Balancing your own well-being with other personal and professional responsibilities is difficult. Often, finding the right balance between work and life begins by saying "No", and also makes you get enough sleep. Reduce your nighttime commitments so you have a completely blocked time to relax before bedtime.

3. Implement a routine.

Establishing a schedule can help give an idea of what is to come. Maintaining a regular routine at night will help you relax and will let your mind know that it is almost time to fall asleep. For example, that could mean having a cup of tea (decaffeinated) and reading 20 minutes every night before bedtime.

4. Nap cautiously.

If you have a sleep debt to pay, it is better to take a nap during the day than to ruin your nighttime sleep schedule. That said, you do not want a nap during the day to keep you awake at night. (For more siesta tips, go here!)

5. Eat (and drink) smart.

Some experts warn about going to bed too full or too hungry, since discomfort can keep you awake. The same applies to alcohol consumption: drinking too much before going to bed can cause trips from half asleep to the bathroom, and in particular it has been shown that caffeine and alcohol interrupt sleep.

6. turn off

Any type of light can change the circadian rhythms, making it more difficult to sleep at night. And if you're constantly connected, you're even less likely to hit the hay right away. Research has shown that blue light emitted by electronics, such as laptops and cell phones, disturbs sleep even more than natural light. Turn off those electronic screens at least one hour before bedtime to facilitate sleep.

7. Prepare before bedtime.

Do you wonder what to do with that time without electronics? Take the time to gather everything you need in the morning, such as a healthy lunch, a prep breakfast or a gym bag. Shortening the to-do list in the morning can make it easier to roll out of bed.

8. Get comfortable.

Temperature, noise, light and comfort can affect your ability to sleep well. It has been shown that a cool and quiet room (around 65 degrees) is an effective sleep environment. And if your mattress leaves you sore, you have a good excuse to improve, your health may depend on it! The National Sleep Foundation offers even more recommendations to adjust all this to sleep better.

Guide of the person in the morning to wake up easily

You have prepared for success and slept like a boss. But the battle is not yet won. Here is how to skip the wake-up button and jump out of bed when the alarm starts to sound.

9. Establish your reason.

As with any change, it is important to have a tangible reason to get up early. Get a meaningful goal you can achieve by starting the day before, whether you can exercise in a morning sweat session or have some extra time to prepare a healthy breakfast.

10. Play a mental game.

The alarm goes off, and the immediate temptation is to hit the alarm. Go ahead, do it, but then stay out of bed for the next nine minutes. The idea of the so-called "inverted nap" is to relieve the pain of waking up by telling yourself that you only have to put up with it for nine minutes. Move, stretch, start preparing coffee, anything to stay awake. By the time the alarm goes off, you should be awake and alert enough to start the day instead of continuing to sulk in bed and (probably) postpone the alarm again.

11. Bite the bullet.

If you wake up naturally within minutes of your alarm, it can be tempting to close your eyes and savor a few more minutes of rest. But it is better that you get out of bed. When you wake up spontaneously, you are likely to be in a stage of light sleep, explains Dr. Watson. Going back to sleep could send you to a deeper sleep stage, making it harder to wake up and start the day.

12. Make movements.

Finding the right alarm and where to put it can have a big impact on whether you wake up in the morning. Try experimenting with the sound, time and location of your alarm clock to help you get up when you need it. For example, some alarms awaken him gradually with pleasant sounds to make the transition to the day less jarring and more relaxed.

13. Take advantage of the day.

Waking up with a moan and thinking about all the things you do not want to do is a terrible way to motivate yourself to get out of bed. Instead, think ahead of time about the best things you will do throughout the day to fuel your desire to get up and exercise.

14. Test an application.

There are several applications that promise to get you out of bed in the morning. For example, Wake n Shake makes you shake the phone to turn off the application, while Better Me shares your failure with your Facebook every time you go to sleep. There are also applications, such as Sleep Cycle, that use motion sensors to monitor your movement and determine the best time to wake up within a predetermined window.

15. Be bright.

If you need to draw shadows at night to darken your room or, if you shudder, you need to wake up before the light goes out, you can not always trust the sun to wake you up. Fortunately, there are gradual lighting alarm clocks that promise to make you lose sleep with less pain than your standard alarm.

How to be able through the morning

You have done it! You're out of bed. Now, here's how to get out the door without starting the day in grumpy mode.

"Early in the morning, your willpower stores are at their highest point."

16. Reduce the pending tasks.

He has already packed his lunch or gym bag, which gives him one less thing to worry about before coffee. Look for other ways to simplify your routine before work (including taking advantage of your coffee machine's automatic timer!) So you can spend less time running in those early hours and start enjoying them.

17. Amplify your productivity.

If you are a regular snooze, cutting out those nine additional minutes (or nine minutes by four or five) makes you earn extra time each morning. Many creatives swear that early in the morning is the best time to write or think deeply and creatively about projects. Try to take a page out of your book and devote even a few minutes from the morning to a project of your choice. You may be surprised at how rewarding it is to start the day with some tasks already marked.

18. Eat a healthy breakfast.

To be the best you can, it is useful to eat a good breakfast (trust us, morning meetings are better when you are not at peace). Whole-grain carbohydrates plus protein give you a quick energy boost and keep you there all morning. For an all-in-one solution that you can prepare in advance, try these homemade protein bars or oatmeal overnight.

19. Morning exercise.

Early in the morning, your willpower stores are at their highest point. At night, we are too busy and find too many excuses not to exercise. In addition, morning workouts will give you an extra injection of energy to get you through the day. Consider your secret weapon as a person just started in the morning.

BloggingMind