How to change from a night person to a morning person (probably)

sleep researcher says: 1/3 of us are night owls, about a third of us are early risers and the rest can go either way. Allow early factions to set cultural agendas, although there is no clear majority, when setting cultural agendas such as “what time is breakfast” or “what time do you need to work” Did. This leads many frustrated night owls to ask, “Will I ever be an early riser, or am I doomed to suffer forever?” (When you’re tired, it’s easier to overdramatize.)

The optimistic answer is, “Yes, you can change if you put in the effort.” A more realistic answer would be something like: it’s complicated. “

Know your chronotype

Our natural inclination to sleep at certain times of the night (or day) is called a chronotype, and it’s more than a simple preference.According to sleep scientists, chronotypes are at least partially geneticallychanging yours is going to be an uphill battle.

“It’s like having the diabetes gene, right? You can fix it with your lifestyle, but it won’t change it. told CNN“We can reduce night owls, but not completely, because there are still genetic tendencies and predispositions.”

in the meantime researcher We’re working to find ways to more directly control our internal clocks, but the best we can do right now is to consciously change our behavior. Experts say it is possible through willpower, hard work, and consistency.

practical steps to getting up early

Below are some positive steps you can take to transition from being a night owl to being a wake up person for whatever reason.

drink in the morning light

The main weapon against oversleeping is a light one, not a loud alarm clock. Control your light, control your sleep. “Morning light alters circadian clock gene oscillations at both the cellular and molecular level,” explains sleep researcher Gee. “I’m also training all my rhythms: sleep, blood pressure, heart rate, cortisol rhythms.”

To reset these circadian clock oscillations, open your curtains or expose yourself to a bright light the moment you wake up. Sunlight is probably the best option, but if that’s not possible, any short wavelength blue light will do. Turn off the “Night” feature on your phone when you wake up. Zee also looks better (and cheaper) in daylight, though some recommend phototherapy glasses or a dawn simulator lamp.

turn off at night

The bright side of the morning is the darkness of the night. To train yourself to wake up early, remove the light early. That means turning off the TV and less scrolling doom. Try reading a book instead. I heard some people still do that.

be consistent

Try to stick to the same sleep schedule, even on weekends and holidays. This advice is what hedonists call “unfunny,” and it’s a sure-fire recipe for missing out on an interesting cocktail party.

exercise early

There are almost no lifestyle improvements that do not include “exercise” as an element, and getting up early is no exception.A few research Exercise in the morning has been shown to increase alertness during the day and help you fall asleep earlier at night.

eat right

research Try to eat more lean protein, fiber-rich foods, and plants, as we’ve shown a correlation between a diet high in carbohydrates and fats and disruptive sleep patterns. It’s not causal, but it’s a good idea to eat healthier foods, even if they don’t help you sleep better.)

have sex

Exercise, eating healthy and reading are great, but have you ever tried sex? It can help promote well-being and may lead to better sleep.” Shannon Makekau, M.D.Chief of Respiratory Medicine and Sleep Medicine at Kaiser Permanente, Honolulu.

don’t take medicine

In other words, use drugs when you need them, but don’t use them with the intent of altering your sleep patterns. CNN Sleep Expert, Behavior modification is more effective than chemicals for sleep regulation. T.Melatonin is more of a supplement than sleep, so it doesn’t count here Aide.

early bird self-righteous tyranny

On the other hand, maybe you should not do Be an early riser.you should try get enough sleepSure, but there is no law that says you sleep better between 11pm and 7am than between 3am and 11am.

Studies show that people who stay up late at night higher IQ From morning people.they more creative, less fatigue during the dayexperience less stressand also a better dancer (I guess).

There appears to be no consensus on the biological benefits of adjusting sleep schedules to match early activity.the harmful idea that there is something morally It is desirable to get up early. I don’t know where this comes from, but it’s all around us. Who hasn’t heard a smug asshole humbly boasting about his early morning yoga routine? It’s in your genes, buddy. You don’t have to brag so much.

you know who can For real Fuck? Benjamin Franklin. “Early to bed and early to rise makes a person healthier, wealthier and smarter” is bullshit, especially since you, Franklin, helped discover electricity and thereby create artificial lighting that keeps us awake at night.

Instead of trying to force night owls to battle genetics to have “socially approved” sleep patterns, accept that some people keep different hours and adjust social expectations instead. You may need to. Let’s have a little empathy. A morning man, sometimes in night owl shoes he should walk a mile. Maybe I should write an article “How to stay up and sleep all night so you’re not so square?”