![]() This can include writing a report, doing a sales call, or delivering a presentation. This might feel counterintuitive as a night owl, but to become a morning person you need to start acting like one.īy doing difficult tasks that require energy and concentration in the mornings, you’ll be training your body and brain to adapt to the new early bird schedule.ĭo difficult tasks during your first peak in energy, which may come in the late morning. Try scheduling your most challenging tasks for earlier in the day. Night owls may need longer to shake off sleep inertia than morning people, so don’t feel guilty about taking it easy first thing in the morning. This will give you enough time to wake up slowly, shake off sleep inertia, and start feeling more energetic. If possible, give yourself about 90 minutes in the morning before you need to be on. Try oatmeal, whole grain bread, and fruits and veggies.) Making time for breakfast (bonus points if it’s got complex carbs - a 2022 study found a breakfast rich in carbs that are digested and absorbed slowly was linked to more morning alertness.Listening to your favorite music ( research shows excitative music - especially when it’s music you like - can help you shake off sleep inertia).Going for a run or working out in the garden.Going for a morning walk with your favorite podcast and a coffee.Look at that extra time you have in the mornings as something enjoyable and plan a morning routine you want to get out of bed for. Have a Morning Routine to Look Forward toĪs a night owl, you might be used to hating mornings. When you turn off the alarm, RISE takes you straight to your favorite app for 15 minutes of phone time to make sure you don’t drift back off to sleep. RISE offers melodic sounds, your choice of music, or gentle watch or phone vibrations to slowly wake you up. They can also negatively impact your heart health over time. Jarring alarms can trigger a surge in adrenaline, so you start your day in a stressed state. So avoid snoozing your alarm clock both when you’re slowly shifting your sleep schedule and when you’ve reached your wake-time goal and are getting up consistently at this time.īonus tip: Find a gentle alarm that doesn’t shock you awake. Snoozing fragments your sleep, so you won’t be getting the unbroken sleep you need to boost your energy levels. It’s natural, but you’ll feel it a lot more when you’ve snoozed, making mornings harder than they need to be. Sleep inertia is the groggy feeling you get right after waking up. We know night owls might be used to sleeping in, but do your best to avoid hitting snooze.Ī 2022 study found hitting the snooze button prolongs sleep inertia compared to using a single alarm. The RISE app can tell your ideal bedtime each night. The median sleep need was eight hours, but 48% of users need eight hours of sleep or more each night. We looked at 1.95 million RISE users aged 24 and up and found sleep needs ranged from five hours to 11 hours 30 minutes. Our sleep need findings: Everyone has a different sleep need, and the range is huge. We dive more into the best time to go to sleep and wake up here. Add on 30 minutes to fall asleep and account for any nighttime awakenings, and you’d want to be going to bed at 10:30 P.M. and you need eight hours of sleep, you’d count back to 11 P.M. Next, add 30 minutes to an hour to give yourself enough time to fall asleep, wake up during the night (some amount of time awake at night is normal), and still meet your sleep need.įor example, if you want to start waking up at 7 A.M. ![]() ![]() You can then count back from your goal wake-up time. RISE can work out how much sleep you need each night. In fact, high sleep debt may be the reason you don’t love mornings in the first place. When you don’t meet your sleep need, you’ll start building up sleep debt, which will leave you low on energy, make you feel even groggier each morning, and start impacting your health, mood, and productivity. Your sleep need is the genetically determined amount of sleep you need each night. Think about what time you’d like to wake up each day and when you need to go to bed to get enough sleep. Set New Realistic Bedtime and Wake Time Goalsīefore you start trying to wake up early, it’s important to know what you’re aiming for. Here are the exact steps to follow to become an early bird: 1. You can do this by gradually shifting your sleep-wake times, getting light early, avoiding evening light, and shifting your meal times. To become a morning person, you need to shift your circadian rhythm (or biological clock) earlier.
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