![]() ![]() ![]() In regard to caffeine, if you cannot avoid it, consume it strategically. Smokers also tend to wake up early due to nicotine withdrawal. Nicotine is a stimulant that causes smokers to sleep very lightly, so avoid it. Avoid Nicotine and (if Possible) Avoid or Reduce Caffeine If you’re taking a 30-minute nap and you’re a coffee drinker, drinking your coffee before you take a nap is a good choice since caffeine takes about 20 minutes to affect your body. If you did not get enough sleep the night before, try to fit in recovery periods/naps in your day. Also, having a consistent wake time helps us become more flexible in the other aspects of our lives. If you oversleep on weekends, you will somewhat squash the progress you’ve built up over the week. Try to be consistent, however, with your wake-up time (even on weekends). It’s okay if from time to time, you’re not able to sleep when you’re supposed to sleep. Have a Consistent Wake-Up Time and a Consistent Bedtime Thus, if you need 8 hours of sleep to perform well, don’t shave off a few hours just to help you adjust to your new schedule. Just as we each have our own sleep chronotype, sleep requirements also vary from person to person. Change Your Sleep Schedule, But Not the Amount of Sleep You GetĪdjust the time you go to bed, but don’t change the amount of sleep you’re getting. using lightboxes/lamps to help stimulate the part of your brain that regulates your sleep/wake hormones). If you cannot, make use of light therapy (i.e. If you have an in-office work setup, choose a window seat if at all possible. Limit your exposure to light especially before going to bed, and avoid blue light as well, as it could disrupt your sleep or make you feel less sleepy. Here are just a handful of simple yet effective changes that will improve your sleep hygiene if you’re a night owl wanting to become a bit more of a morning person: Use Light Strategically While we can’t easily turn night owls into early birds, there are lifestyle adjustments they can implement to help them catch up with morning larks. This may make you wonder - can night owls become early birds and can you fix your sleep schedule? Lifestyle Changes are Key This is why night owls are often more chronically sleep-deprived. It’s a given that society is built more around morning larks working a “9 to 5 job” is the norm for most people. Our sleep chronotype is not something we can change, as it’s genetic, but it could be managed. However, does this “early to bed, early to rise, makes you healthy, wealthy, and wise” lifestyle seem completely unattainable to you? Do you often find yourself staying up until well past midnight each night, thus struggling to wake up for work or class the next day? Do you find yourself wondering, Can night owls become early birds? Our Sleep Chronotype is Ingrained in All of UsĮvery person has a sleep chronotype that determines when they sleep and wake up. We’ve all heard the expression, The early bird catches the worm and we’ve read anecdotes about successful people who wake up at the crack of dawn to work on their projects. Most of you are aware of the difference between a night owl and an early bird, but can night owls become early birds? Night owls tend to stay up very late and feel their most mentally alert at night time (which is often a genetic trait) and they have trouble waking up in the morning.Īn “early bird”, “morning lark” or a “morning person”, however, has no problem getting up early – and they don’t tend to stay up late. ![]()
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