Rest & Relaxation
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How To Become A Morning Person

Lesson 11 Chapter 4

The early bird apparently does get the worm. Research shows that morning people are often more successful than evening people because, as a group, they tend to be proactive. A recent survey conducted by The Guardian confirms this idea, reporting that many CEOs of successful companies are up by 5 am.

But what if you’re more of a night owl than a morning lark – is it possible to change your ways?

What Chronotype Are You?

“Your genes determine what we call your 'chronotype,' which is if you are a morning or evening person. It can be influenced to a certain degree.”

1

Put Yourself On A Morning Schedule, But Don't Sweat Bedtime. 

Wake up, exercise and eat at the same time every day. The body likes to anticipate what’s happening, and will settle into a routine. But don’t worry about your bedtime: Don't get hung up on setting a bedtime; that’s a mistake because it can cause stress. Your bedtime will sort itself out because you'll be tired. The most important piece of advice is to not slack off on the wakeup time.

Weekends Too...

Problems occur when you drift back to older patterns during weekends and vacations. Sleeping in on weekends tells your body that your early morning routine is just an arbitrary schedule and that it should stick to its chronotype. To become a morning person, it’s important to get up early on weekends, even if you are out late the night before. 

“Wake up no more than an hour later on weekends.”

2

Use A Smart Alarm

The snooze button was designed to allow people to go back to sleep for a few minutes without reentering a deep sleep cycle, but it can hinder your transformation into an early riser.

Use a smartphone alarm app, such as Smart Alarm or Math Alarm.  You will have to solve a maths problem to turn it off or set it to snooze.  Solving a problem makes your brain awake enough to make an informed decision.

Recommended Resources

Mathe Alarm

Jarig Ducal

Mathe Alarm Clock forces you to solve multiple-choice math puzzles before shutting off its alarm. You'll never worry again about unconsciously pressing your alarm clock's "snooze" button and oversleeping!


Math Alarm

J Labs

Over 1 million downloads, specifically designed to wake your brain!

3

 Let In The Light. 

Whether it’s natural or artificial, light is significant because it tells the brain that the day has begun and sends signals to the body to stop making melatonin, the hormone that helps regular sleep.

If it’s dark when you want to wake up – say 5 am, for example – you can fool your brain into thinking the sun is up by using bright indoor lights.

Natural Light Alarm


Simply set your alarm time, the light will gradually increase from 10% to 100% (over 10-60mins); the colour of the light changes from a gentle red to a bright sunlight. The light will gently dim from 100% to 0% before bedtime (Adjustable for 10-120 minutes). 97% of users found it easier and more comfortable to get up in the morning with this light alarm.

4

Get Some Exercise

Exercising first thing in the morning helps wake up the body. Morning exercise lowers your blood pressure, reduces stress and anxiety, and helps you sleep better at night. 

5

Have A Protein Heavy Meal

Always skip the bagel and go for eggs or yoghurt. Protein facilitates wakefulness, while carbohydrates promote sleep. 

“Protein increases your dopamine levels, which help make you ready for the day.”

6

Avoid The Urge To Nap

Falling asleep earlier may be difficult in the first few days, and you may have a strong urge to nap, but you should fight it.  Capitalise on sleepiness as a way to go to bed earlier.  If you nap, you'll destroy your natural stimulus for sleep.

Pen