If you want to know how you wake up in the morning, well, click on the correct article. We asked sleep specialists about changing your wake-up time healthily and sustainably and trust me, it’s possible.
Unless the CEOs are overly concerned about it, many people add to their list of New Year's resolutions, and we talk about waking up in the morning as if there was something fundamental to it, there's nothing better about waking up, say, 5 am to 7am, according to Claire Kenneally, MD, a board-certified sleep specialist at the Chicago Sleep Center.
You can determine your circadian rhythm by recognizing when you go to bed naturally and when you wake up naturally when no external factors are affecting your schedule (such as alarm clocks or work schedules), says Dr. Augelli. But making drastic changes - say, hitting your wake-up time for three or four hours - will be a big challenge. However, with patience and dedication, it can be done. (And in some cases, it may be necessary, depending on your work schedule, lifestyle, and family needs.)
Here are some tips to help you finally find out how to get up early.
1. Discern your motives
If you are naturally more than a night owl, getting up in the morning will not be easy, so you should commit to making it a long-term practice. The first few days are likely to be difficult, warns Dr. Kenneally. In general, though, most people do well in developing a new way of sleeping.
Dr. Augelli asks his patients to be honest with themselves about why they are trying to change their procedure to get up in the morning. If it is simply because of social pressure to be the first bird, that may not determine it. Instead, make sure your mind is strong enough to get you out of bed at a consistent time each day, and in those mornings when you might want to hit the snooze button.
2. Change your sleep plan gradually
It is much easier to establish a new habit of getting up in the morning if you give your body time to adjust. Drs. Augelli recommends increasing your 15 to 30 minutes every week until you reach your goal.
3. Don't force bedtime
If you want to get up early, you have to go to bed earlier to get more hours of sleep, right? Not well. Trying to fall asleep before you fall asleep can cause insomnia, says Dr. Augelli. Instead, he urges people to establish a relaxed sleep routine (more on that in a minute) and to sleep only when you are truly tired. He explains, hoping that as your body gradually becomes accustomed to your first waking moment, you will gradually begin to fall asleep at night.
4. Strive for consistency
Most of us get up at very different times of the day on weekends. This yo-yoing can change our internal clocks and create what is known as "social jetlag," says Dr. Augelli. Social jetlag can harm your health and make your goal of getting up in the morning much harder. It says, for example, that you go to bed until 10 a.m. on the weekend, but now it's Monday and you want to get up at 6 in the morning. Augelli.
What doesn’t feel too scary is waking up at 7 a.m. Monday after a wake-up call at 8 a.m. Dr. Kenneally generally advises people not to have a difference of more than 30 minutes during waking hours between weekends and weekends and to avoid falling asleep during the day. Keep this in mind when setting goals for your waking hour. Getting up at 5 a.m. may be quite a matter of days, but if you can’t stick to that on the weekends, you should check it out again.
5. Get light early in the morning
Our bodies use light to tell time, so exposing ourselves to light at the same time every morning can help us adjust our circadian rhythms (aka our natural sleep cycles) into the first waking hours, explains Drs. Augelli. Ideally, t should be exposed to light for about 30 minutes within the first hour of waking, and it is best if this light is sunlight, which you can get by going outside or sitting in a sunlit window.
Depending on the weather and the time of year, that does not always happen, where you can use a wide lightbox or a light alarm designed specifically for the same effect. Just turn on the light as soon as you wake up and sit next to it while eating breakfast, working out, or completing another part of your morning routine. "That can really help," said Drs. Kenneally. Just make sure you turn off the light after getting the recommended half hour.
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