With all the change and uncertainty we’ve been through this year, it’s no surprise that many of us have been struggling with our sleeping patterns. Maybe you’ve been trying to get to sleep early, but you can’t stop tossing and turning. Maybe you’ve been giving yourself a break from the early mornings you usually have for your commute. Or maybe you’ve been telling yourself ‘just one more episode’ for the last 3 hours, and you honestly don’t know how it got to 1:30 AM. Whatever the reason, don’t beat yourself up. When we go through big life changes, our sleep schedule is almost always affected. But now that the country is easing itself back into relative normality, you should consider getting your sleep schedule back on track by trying to become an early riser. Not only does it have great health benefits, but it will allow you to make the most of the day. Becoming a morning person takes some work, so here are some tips to help you stay on track.
Set a Routine and Stick to It
You can’t change your sleep routine overnight (pun intended). It takes a lot of time and effort to create and stick to a routine. But it’s worth it, as it’s a crucial step towards becoming a morning person. This is because establishing a sleep schedule sets our internal body clock, which makes it easier to both fall asleep and wake up at the same time every day. Setting a routine can also improve your general health, and lessen the risk of both cardiovascular disease and depression.
When setting a routine, don’t make drastic changes as this will do more harm than good. Move your bedtime forward 10–15 minutes every other night, until you find your ideal bedtime. Although it may take some time, this method is both the healthiest and the most achievable. Your bedtime routine can extend beyond just getting to bed on time. Developing a relaxing evening routine can also send you off to sleep quicker, as it will signal to your body that it’s time to start switching off. Activities such as meditation or reading are great ways to wind down.
Get Straight Out Of Bed
Ever given yourself 5 more minutes in bed, and then woken up an hour later? I know it’s something I’m guilty of, and it’s stopped me from becoming a morning person for a long time. If you get out of bed the second you wake up, you’re far more likely to stay awake. And you only have a short period of time to make yourself get up immediately. Your prefrontal cortex is relatively weak, and it’ is fighting the parts of your brain which want you to stay wrapped up in your duvet cocoon for longer. So you need to fight hard and fast to make sure you get up early.
One of the most effective ways to make sure you get out of bed first thing is to move your alarm clock to the other side of the room. This will force you to get out of bed, and once you’re up you’ll be far less tempted to get back in again. If you’ve tried this and you’re still struggling, try using a puzzle alarm clock or app. These alarms cannot be snoozed or dismissed until the user completes a puzzle or maths equation of varying difficulty. Doing this engages your brain, thereby forcing you to wake up whether you like it or not. So use these tips to resist that temptation to lie in just a little longer. The snooze button is not your friend.
Eat For Sleep
Our diet affects our quality and quantity of sleep far more than we realise. A significant factor which affects our quality of sleep is the time that we choose to eat. People who eat too soon before sleep are more likely to suffer from heartburn, as it tends to worsen when lying down. However, we also need to strike the balance between eating too late and eating too early. If you go to bed hungry, your brain is likely to be more alert throughout the night, leading to poor quality, disrupted sleep. You might also be struggling to get to sleep because you’re stuck in a caffeine cycle. The more tired we feel, the more likely we are to opt for caffeine-rich food and drink, which in turn leads us to have poor sleep, and the cycle repeats.
If you’re struggling to sleep, there’s a variety of different foods you can try to help you settle down quicker. Many nuts contain melatonin and magnesium, both of which can be used to improve your quality of sleep. Foods high in the tryptophan, such as seeds and tofu will help you drift off too, as this amino acid produces melatonin and serotonin. Make sure you avoid foods high in sugar and refined carbohydrates, as these foods raise and lower our blood sugar rapidly, which gives us a rush of adrenaline. You should also try to avoid acidic foods, such as tomatoes and citrus, which are likely to induce acid reflux. And to break out of that caffeine cycle, opt for caffeine alternatives which will still give you the boost you need, like orange juice or chai tea.
Give Yourself Incentive
Do you remember clambering onto your parent’s bed first thing on Christmas morning, begging to open your presents? Do you always find it easier to wake up at 5:00 AM if you’re on the way to the airport for a week of sun? If so, this is hardly surprising, as it’s far easier for us to wake up when we’re looking forward to the day ahead. Giving yourself an incentive doesn’t just make you more likely to get up early. It will also improve your mood and give you a positive outlook for the day ahead. Choose any reward that you want (as long as it’s not five more minutes in bed). Maybe you can treat yourself to a nice breakfast, or use your extra time to catch up on your favourite TV show. Whatever reward you choose, make sure it’s worth getting up for, even on the dullest and coldest mornings.
Don’t Worry If You Struggle
As we’ve already established, setting a new sleep routine takes time and patience. But if it feels completely impossible for you, no matter how hard you try, that’s okay. There’s plenty of benefits to being a night owl too. Just make sure that you have a healthy sleep schedule, that doesn’t stop you from living life to the full.
Written by Siobhan Kelly
Siobhan is a recent Sociology graduate, with a passion for writing. Her degree has given her experience researching a range of topics relating to the Sociology of both physical and mental health. She has a particular interest in understanding how the effect that body image has on mental health.
