Many people struggle with making the switch from being a night owl to an early riser, but it is possible to change your sleep habits with the right strategies and tools. Recent scientific research has provided insights on how to make the transition to waking up early more smoothly.
One of the key strategies for making the switch is to gradually adjust your sleep schedule. Instead of trying to change your schedule overnight, try moving your bedtime and wake-up time by 15-30 minutes each day until you reach your desired schedule. This gradual approach allows your body to adjust slowly and reduces the likelihood of experiencing jetlag-like symptoms.
Another important strategy is to establish a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This will help to regulate your body’s internal clock and make it easier to wake up early.
Another factor to consider when trying to make the switch is your exposure to light. Light is the main cue that regulates our internal clock, so it’s important to make sure that you are getting enough natural light during the day and avoiding bright screens before bedtime. Additionally, the use of light boxes, which emit bright light, in the morning can be beneficial to help reset your internal clock.
Many successful early risers, such as Twitter CEO Jack Dorsey and former GE CEO Jack Welch, have made the switch to waking up early and reaped the benefits. They understand the power of the morning and use it to their advantage to be more productive and successful.
FimbleFits lifestyle management program is designed to help people make the switch from night owl to early riser by providing tips, strategies and tools to support in the transition. Our program includes strategies for gradually adjusting your sleep schedule, establishing a consistent sleep schedule, and strategies for regulating your exposure to light. By following FimbleFits program, you can make the switch to becoming an early riser and enjoy the many benefits that come with it.
Try our platform to start your journey towards making the switch
References:
- Roenneberg, T., Kuehnle, T., Pramstaller, P. P., Ricken, J., Havel, M., Guth, A., & Merrow, M. (2004). A marker for the end of adolescence. Current biology: CB, 14(24), R948-R949.
- Adan, A., Almirall, D., & Sánchez-Ortuño, M. (2012). Chronotype and its impact on mental health. International journal of environmental research and public health, 9(12), 4253-4272.
- Dijk, D. J., & Czeisler, C. A. (1999). Contribution of the circadian pacemaker and the sleep homeostat to sleep propensity, sleep structure, electroencephalographic slow waves,