11 Steps to Become a Morning Person
Being a morning person has its advantages, from an increase in productivity to a boost in overall health. If you are someone who tends to hit the snooze button multiple times each morning, here are 12 steps to follow to help you to become more of a morning person.
It goes without saying that if you have enjoyed a night of sufficient deep, quality sleep, then you will feel so much fresher and alert in the morning.
However, this is often far easier said than done…
While many people are diligent about scheduling in enough time in their day for work, meals and socializing, setting aside set hours for sleeping is not as commonly done.
How much sleep do you need each night?
Between seven and nine hours, and a lack of sleep is not something that you will be able to make up for in other parts of your life.
No matter how busy you may be, it is so important that you set aside around eight hours a night for a peaceful, quality sleep. The best way to get into the habit of doing this is by establishing a bedtime routine.
This should begin at around 8pm, at which point you turn off all electronic devices.
Because these emit a blue light that suppress your body’s natural production of melatonin, the hormone that induces sleep.
If your first move each morning when your alarm goes off is to reach over and hit the snooze button, this is a habit that you really need to try to break.
Because feeling sluggish and groggy as soon as you wake up is absolutely normal. However, hitting the snooze button will only make this worse.
While you may be getting a few minutes of extra sleep, this sleep will not be quality sleep and will leave you feeling even more tired when your alarm goes off again.
Forcing yourself to wake up with your first alarm may seem like torture at first, but it will not be long before this becomes a habit.
Need some extra help?
Try setting yourself some incentives and rewards for the mornings when you manage to wake up with your first alarm. This could be anything from stopping off at your favorite coffee shop on your way to work to organizing a special treat for yourself in the evening.
If that doesn’t seem to work…
Place your alarm clock at the other end of your bedroom, so that you have no choice but to get out of bed as soon as it first rings.
Your body’s internal clock is extremely sensitive to light, which is why you should be turning off all electronic devices a couple of hours before going to bed.
However, you can use this light sensitivity to your advantage too…
By pulling open your curtains first thing in the morning. This will really help to make you feel more awake, signalling to your brain that it is now time to start the day.
Is it still dark outside when you wake up in the mornings?
You can either try turning on all of the lights in your house, or purchase one of those special lights that have been designed for those who have seasonal affective disorder.
Music can emotionally and physiologically affect a person in so many different ways.
Of course, this does depend on the music that is being played.
When it comes to helping your body to wake up and get out of bed, there are certain songs that will really be able to assist with this.
Music platform Spotify worked with a music psychologist to put together a playlist of songs to help people wake up. According to the psychologist, morning music needs to begin slowly and gradually build up, while having a strong beat and positive lyrics at the same time.
Don’t use Spotify?
Here are some of the songs on the playlist:
- Viva La Vida – Coldplay
- Elevate – St. Lucia
- Lovely Day – Bill Withers
- Wake Me Up – Avicii
- Confident – Demi Lovato
- Walking on Sunshine – Katrina & The Waves
For those who are not naturally a morning person, the idea of exercising early in the morning is probably not going to appeal to you much.
However, an early morning workout can have quite a few benefits:
- Exercises triggers the release of endorphins in the brain, ensuring that your day starts off on a positive note
- Exercising in the morning will help to kickstart your metabolism, meaning that you will also be burning more calories throughout the rest of the day
- Exercising increases mental capacity, which you will then be able to make use of during the rest of the day
But how do you convince yourself to actually get out of bed and go work out?
The key here is to plan an exercise that you genuinely enjoy, whether this may be a bike ride or a dog walk. Recruiting a friend to work out with you can also help give you some extra motivation, and will force you to stick to your plan, no matter how tired you may feel.
Your body temperature is naturally lower in the mornings, so you will need to spend more time than usual warming up, in order to prevent any injuries during your workout.
You have likely already heard of the saying breakfast is the most important meal of the day, and this could not be more true.
But have you ever wondered why breakfast is so important?
The reason for this is because, after a night of sleep, your body’s metabolism and blood sugar will be at their lowest, which is why a healthy breakfast is the best way to perk your body up. As soon as you start eating, you will find yourself feeling so much more awake and alert.
Make sure that your breakfast contains plenty of protein, as well as a whole grain and some colorful fruits or vegetables. A bowl of Greek yoghurt topped with fresh fruit and granola is the perfect example of this.
Don’t have time for more than a quick cup of coffee?
Add in a splash of milk to your caffeine fix, as this will at least give you a small amount of protein and calcium.
It is no surprise that you do not want to get out of bed and start the day if your mornings are usually hurried and filled with chaos.
Fortunately, this is something that is easy to change, with just a small amount of advanced planning…
If you usually pack your lunch for the day in the morning, do this the night before, and store it overnight in the fridge. Try to set up your breakfast items so that you can easily throw them together in the morning, and spend some time each Sunday hanging up set outfits for every day of the week.
There will always be those mornings where you really do not want to face the day, and need some extra motivation to entice you out from underneath the blankets.
Here are some morning motivation ideas that will no doubt make it so much easier to get up:
- Bake yourself some fresh muffins or nut bars the night before
- Run yourself a warm bath instead of taking a quick shower
- Purchase some new tea or coffee flavors and blends that you only allow yourself to try each morning
- Make a mental list of the things you want to do that day, rather than the things you need to do
Another way to give yourself some extra motivation is to work out why you want to be more of a morning person. Many people are able to happily get through the majority of their lives hating the mornings, so why is it that you are wanting to make this change?
Whether it may be for your health, productivity, or simply to have more time in the day, keep this reason in mind each time you find it difficult to start your day early.
You may not think that a sleep app could really help you much, but this is where you are wrong…
While sleeping, you go through a particular cycle, known as an Rapid Eye Movement, or REM, cycle, which repeats itself throughout the night. Within this cycle, you will have a period of very deep sleep, and this usually lasts between 70 and 90 minutes. This is also the time during which you are most likely to have vivid dreams.
If your alarm wakes you up while you are in a deep sleep, you will definitely find it so much harder to actually wake up and start your day.
So, how will a sleep app help with this?
They monitor the way in which you sleep, by analyzing your breathing and snoring. The app then works out your REM cycle, and sets an alarm to wake you up at the beginning of a cycle, since this is when you are experiencing your lightest sleep.
Here are a few other apps that may encourage you to wake up quicker in the mornings:
- Snap Me Up – your alarm will not stop ringing until you have held your phone up in front of your face and taken a selfie
- AlarmMon – an alarm clock that challenges you to a game first thing in the morning
- Alarm Clock for Heavy Sleepers – wakes you up with a challenge, such as a puzzle, that you need to complete before your alarm turns off
As mentioned above, your body has an internal clock, and, with a little work, this can be retrained to work to your advantage.
One of the best ways to trigger your body to feel awake at the right time each day is by ensuring that you wake up at the same time each and every day, including the weekends. If you really want to have a lie in, make sure that you limit this as much as possible.
Soon, you will not even need an alarm clock in the mornings, as your internal clock will wake you up at your set time each morning.
When you first begin your quest to become more of a morning person, you might find yourself feeling a little tired during the day, as your internal body clock will still be adjusting to your new timings.
There is no denying that taking a nap during the day can have quite a few health benefits, but now is not the time to indulge in this.
Feeling the urge to nap?
Fight it. You need this extra sleepiness to help you to go to bed earlier at night, as this will then make it easier for you to wake up in the mornings.
While becoming a morning person may seem impossible to some, this is something that everybody can achieve if they put their mind to it.
Don’t see the benefits in becoming a morning person?
Just give it a try for a few weeks, as you will no doubt see the improvements that your new routine will bring to your life.