For night owls, certain schedules are especially difficult to follow. If you want to learn how to change your habits, especially if you can’t change your work schedule, check out these tips for getting up more easily in the morning and staying alert throughout the day.
Change your circadian rhythms
First things first: one trick to waking up easier is learning your body’s natural clock, and how you can alter it. If you don’t already know, learn how much sleep you need to be alert in the morning and to stay alert throughout the day. Usually it’s 7-8 hours for adults, but some adults may need up to 9 hours or as little as 6. Then–even though it’s hard–set a bedtime that will let you get this amount of sleep before your alarm goes off. Stick to it for several weeks until getting up and going to bed is easier for you.
If you stick to this schedule, your body will anticipate when you’re going to sleep, instigating changes like a drop in temperature and heart rate that will make bedtime easier.
Know your motivation for waking up
In setting goals–like waking up earlier–it’s important to know why you’re doing it. Don’t do it just because someone is nagging you; choose to make a change because you want to. Try adding something into your morning that will help motivate you, like family time or morning meditation that will help wake up your mind.
Trim out unnecessary morning activities
If picking out clothes in the morning slows you down, try laying out an outfit and filling your bag or purse the night before. This helps you remember important items like a wallet or transit pass more easily. Plus, you’ll have extra time for a better breakfast, or a few minutes more sleep.
Turn off electronics before bedtime
Many screens, such as your cell phone, emit blue light, which helps keep you awake (think of the blue sky during the day). Plus, even if it’s a bit mindless, scrolling through the news or your friends’ posts keeps your brain engaged, rather than letting it wind down and prepare you for sleep. At least an hour before bedtime, put away your phone, tablet, and computer, and switch off your TV.
Get bright light once you wake up
Just as it’s hard to sleep with bright lights right before bed, sunlight helps you wake up in the morning. You can use artificial lights for a few hours after waking up. Or, you can go for a walk during the summer for a combination of sunlight and energy to help you feel more alert.
Move your alarm
If your alarm clock or phone rests right beside your bed or in a place you can reach it without lifting your head, hitting Snooze will be easier and you’ll try to sleep longer. Move your alarm across the room and don’t let it shut off automatically. This will encourage you to stand, which in turn helps you wake up rather than go back to sleep.