How to Wake Up Early, Even if You're Not a Morning Person

The Benefits of Waking Up Early

Hitting the snooze button may be tempting, but waking up early has its own rewards. To understand why some of us struggle to wake up in the morning and start our days off on the right foot, it's important to understand our overall health and bedtime routines. Here, we'll explore the causes of lack of sleep, the benefits of waking up early, and strategies for establishing a regular sleep schedule.

Causes of Lack of Sleep

From sleep disorders to lifestyle factors to medications, there are a variety of reasons why an individual may experience sleep deprivation. Some of the most common causes include:

• Sleep disorders, such as sleep apnea and shift work sleep disorder
• Sleep deficiency or sleep deprivation
• Mental health issues, such as depression, stress, and anxiety
• Medications, like beta-blockers and certain muscle relaxants
• Circadian rhythm disruptions
• Excessive usage of electronic devices in the evening
• Too much bright light in the bedroom

Benefits of Waking Up Early

From increased energy levels to better mental health, there are a number of advantages to waking up early. Starting your day earlier with proper sleep habits can give you an edge in achieving your goals. It also provides the opportunity to reap the benefits of natural sunlight, such as improved mood and higher vitamin D intake.

Developing a Healthy Sleep Schedule

Establishing a regular sleep schedule is an important step in avoiding the negative effects of sleep deprivation. To keep your circadian rhythm in sync, it's important to avoid screens and bright lights before bed, establish a calming routine, and go to bed and wake up at the same time each day. Consider seeking medical help if you are having difficulty transitioning to a regular sleeping pattern.

The Difference Between a Morning Person and a Night Owl

Being a morning person or a night owl has a variety of causes. Some professions require early morning starts, while late-night shift workers rely on daytime sleep. Other lifestyle interests and social activities also influence one's preference for mornings or evenings.

Effects of Sleep Deprivation

Sleep deprivation can have a serious impact on physical and mental health, leading to an increased risk of obesity, diabetes, cardiovascular disease, and depression, as well as impairing cognitive functioning and reaction times. Additionally, it can interfere with daily activities. To reduce the effects of sleep deprivation, it's important to establish healthy sleep habits.

The Benefits of Being a Morning Person or a Night Owl

Morning people and night owls have different habits and preferences when it comes to sleep. Here are some key features of each type:

• Morning People: Early risers who go to sleep early and wake up early, usually feeling more energized in the morning and having less energy in the afternoon.
• Night Owls: Those who tend to stay up late, usually sleeping in during the morning, being more productive in the afternoons and evenings, and feeling fatigued during the day.

These differences have to do with the body's production of the hormone melatonin. This hormone helps to regulate our circadian rhythms, telling us when it's time to sleep, eat and wake up. If you're having trouble staying on a regular sleep schedule, you can take melatonin supplements to help. They are available in 13 milligram doses�ideal for two hours before bedtime.

Train Yourself to Get Up Early

Although some people find it easy to wake up early each morning, for others it takes a while to fully establish a routine. Having a consistent evening routine is essential to having a successful morning routine. Here are some helpful tips to get you started waking up early:

• Put the phone away. Social media can sometimes be distracting especially just before bed. Not only can it distract us from quitting the day, but it can also make us stay up longer than necessary. Two to three hours before your bedtime, try to put the phone away and limit your exposure to blue light.
• Be mindful of your eating habits. Eating too close to bedtime can lead to indigestion and prevent you from falling asleep. To avoid acid reflux, try to limit snacking before bed and stick to water or tea for late-night hydration.
• Keep your routine consistent. If you do the same thing each day, your body will recognize when it's time to relax. It's important to keep the same bed time and wake up time�not just on weekdays but also on weekends.
• Seek medical help. If you suffer from a sleep disorder, there are aids that can help. Sleep apnea can be managed with breathing devices and medications can help you sleep through the night. Talk to a doctor to discuss your options.
• Exercise during the day. Regular physical activity is a great way to get your body in a better sleep rhythm. Exercise can help reduce fatigue during the day, and also help those with anxiety that can prevent them from sleeping.
• Establish an evening routine. To disconnect before bedtime, try to establish a calming bedtime routine. This could include reading a book, stretching or meditating.
• Make sure you're getting enough sleep. Adults should aim to get around 7 to 9 hours of sleep each night. On the weekends, try to get as close to that amount as you can. Even just an hour or two more can make a difference.

Getting into an early morning routine can take some time, so don't get discouraged if you don't see results right away. Make sure to give yourself the time to adjust, and if you stick to it, soon you'll be feeling energized and ready to take on the new day!

Understanding the Lasting Impact of Trauma

Trauma has a far-reaching impact on our lives, but grasping the magnitude of its effects can be difficult. Research has indicated it can worsen anxiety, depression, and disturb sleep. These sleep disturbances can range from difficulty falling asleep to nightmares, causing disrupted sleep patterns and circadian rhythms that lead to sleep deprivation.

Consequences of Sleep Deprivation

Sleep deprivation can have a severe impact on physical, mental, and overall health. In order to manage sleep disturbances, cognitive behavior therapy or medication may be helpful. Additionally, creating a consistent, healthy sleep routine is vital. Shutting off electronic devices and bright lights before bedtime, and substituting them with calming activities like reading or journaling, can help to establish a productive sleep pattern.

The Benefits of Waking Up Early

Waking up early can be beneficial for people recovering from a traumatic experience. Getting up early sets your circadian rhythm and provides an opportunity to use morning routines to promote mental wellbeing. To make waking up easier, here are some useful tips:

• Set realistic and achievable wake up times
• Move your alarm clock away from your bed
• Invite natural light in by opening the blinds
• Plan exciting morning activities, like a yummy breakfast or going to your favorite coffee shop
• Spend time outdoors during the day to regulate your circadian rhythm
• Play uplifting music as soon as you wake up
• Take a cold shower to energize yourself
• Allow yourself to sleep in on the weekends

If you still find it difficult to wake up early even after following these steps, it may be a good idea to see a doctor. Adapting a new morning routine will help you to become aware of what works and does not work for you. Learning to create a productive wake up schedule can give you a sense of control and make a positive difference to your life.