Let’s face it, hitting snooze has become a morning ritual for many of us. We’ve all felt the tug of war between the warmth of our covers and the responsibilities of the day ahead. But what if mornings could be more than just a blur of caffeine and chaos? If you’re reading this with a yawn and a cup of coffee in hand, then you’re in the right place. With dedication, patience, and a few simple strategies, you can embrace the early hours and reclaim your mornings.
Why become a morning person?
In case you’re wondering, there is absolutely nothing wrong with being a night owl. However, new goals, a new job or certain life events may have prompted you to make more use of your mornings. Research also suggests that morning people tend to be more proactive, have better mental health, and even have higher job satisfaction.
By establishing a morning routine, you can carve out time for self-care, exercise, or pursuing your passions before the hustle and bustle of the day sets in. So, if you’re tired of feeling rushed and reactive, it’s time to embrace the early bird life and discover the full potential of your day.
7 tips to help you reclaim your mornings
Whether you’re a busy parent, burning the midnight oil or a seasoned night owl, the struggle to rise and shine is a universal one. Here are a few tips to help you head to bed earlier and gradually synchronize your internal clock with the early hours of the day:
1. Ease into early mornings
On your quest to seize the day, you might be tempted to shift your wake-up time from 9 am to 5 am right away. However, it’s important to give your body time to adjust. Think of it like training for a marathon. You wouldn’t jump straight into running 26 kilometres without building up your endurance first. Instead, take it one step at a time and celebrate every small victory along the way.
Try setting your alarm 30 minutes earlier each day and stick to that schedule for a week. After a week of getting adjusted, set it another 30 minutes earlier. Continue this gradual change each week until you reach your desired wake-up time.This gentle adjustment gives your body time to adapt without feeling overwhelmed.
2. Establish a consistent sleep schedule
Establishing a consistent sleep schedule is like laying a sturdy foundation for your overall well-being. By going to bed and waking up at the same time every day, you’re essentially programming your internal clock to work in harmony with your daily rhythms. This helps train your body to anticipate sleep. As our bodies thrive on routine, sticking to a sleep schedule can make it easier to fall asleep and wake up naturally, leaving you feeling refreshed and ready to tackle the day ahead.
Consider gradually moving up your bedtime by 30 minutes each week until you reach your desired sleep time. Aim for 7-9 hours of shut eye at night, sticking to the same sleep schedule, even on weekends. This will help your body acclimatize to your new routine.
3. Create a relaxing bedtime routine
When you make time to unwind, you can look forward to a good night’s sleep and an early morning rise. Everyone’s bedtime routine is different, so it’s really about finding the steps that work for you and make you feel relaxed and ready for bed.
Start by winding down with calming activities like reading, taking a warm bath, or practicing meditation. These activities signal to your body that it’s time to relax and prepare for sleep. As tempting as it might be to scroll through our phones at night, try putting your devices away at least one hour before bedtime. The blue light emitted by electronic devices can interfere with your body’s production of melatonin, a hormone that regulates your sleep-wake cycle. As your mind and body begin to relax, consider dimming or even turning off the lights. The reduction in light exposure helps to stimulate the production of melatonin, letting your brain know that it’s time for drift off.
4. Optimize your sleep environment
Make room for rest by transforming your bedroom into a space for sweet dreams. Creating a sleep-friendly environment means minimizing disruptions and maximizing comfort. Keep it cool, dark, and quiet to create the ideal environment for drift off. Consider adding blackout curtains or white noise to block out any disruptive stimuli, ensuring uninterrupted sleep throughout the night. You can also invest in a comfortable mattress and pillows to support your body and enhance relaxation.
5. Keep your shades slightly open
While it might seem tempting to shut out every bit of morning sunshine, keeping your shades slightly open can work wonders for your internal clock. Natural light acts as a powerful cue for your body, signaling that it’s time to wake up and start the day. By allowing sunlight to filter into your room, you’re essentially synchronizing your body’s natural rhythm with the external environment, making it easier to rise and shine with each passing morning. Exposure to natural sunlight can also increase the brain’s release of serotonin, which helps to boost our mood, sense of calm and focus.
6. Create a morning routine
You’ve made the bold decision to wake up at 6 am, but what’s next? With all this extra time on your hands, it’s important to establish a morning routine that’s tailored to your goals and preferences. For some of us, it might look like journaling and morning meditation, for others it might be an early morning workout, or simply a comforting breakfast. Focus on crafting a sustainable routine that works for you, and don’t hesitate to experiment until you find your fit.
7. Incorporate sleep supplements for extra support
CanPrev’s Sleep-Reset Melatonin is formulated with melatonin to help reset the body’s circadian rhythm, along with GABA, L-theanine, passionflower, lemon balm, skullcap and valerian extracts to soothe mental stress that can contribute to sleeplessness. It can help reduce the time it takes to fall asleep, increase total sleep time, and prevent the effects of jet lag. While designed to reset your sleep cycle, it’s recommended for short-term use rather than prolonged reliance.
CanPrev’s Melatonin is a sustained-release formula, offering 6-8 hours of continuous sleep support. Supplementing with melatonin is proven to improve sleep time and restfulness, accelerate recovery from jet lag, and improve sleep for those working overnight shifts or dealing with altered sleep schedules.
CanPrev’s Liposomal Melatonin uses a patented delivery system that swiftly and safely transports active nutrients direct-to cell. Providing a bubble of protection, it protects nutrients in transit from digestive and enzymatic breakdown, while supporting quick sustained cellular uptake. It’s available in Nutty Chocolate, perfect for drizzling on your favourite snacks or enjoying a tasty spoonful as part of your night time routine.
Remember, progress takes time. So be patient with yourself as you adjust to your new routine. Becoming a morning person may require some effort and commitment at first, but with practice, early mornings will become a breeze.
Sources:
Resetting the late timing of ‘night owls’ has a positive impact on mental health and performance
What Are the Benefits of Sunlight?
Circadian Rhythm
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