How to use Daylight Savings to become a ‘morning person’
If there was ever a time to become a morning person, mark your calendars for Nov. 6!
If there was ever a time to become a morning person, mark your calendars for Nov. 6! Most of us typically celebrate the Fall version of Daylight Savings as the day we get to "fall back" asleep for an extra glorious hour of slumber. However, with a bit of strategy, we can actually capitalize on this once-in-a-year-opportunity to "spring ahead" and proactively gain an extra hour in our daily routine.
The circumstances are perfect: As we turn the clocks back an hour earlier, the sun sets earlier in the evening, making it easier to go to bed at a decent hour. But even with the perfect set up, a shift in your daily routine still requires some thought and effort. As a former "morning-phobe" and a specialist in habit formation and behavior change, I'm here to share a few simple life hacks that have proven to successfully transform night owls into morning larks - myself included!
Pro Tip: Start implementing these strategies now. After all, preparation is the key to success, and change doesn't happen overnight!
Step 1: What is Your “Worm”?
The early bird gets the worm… Ask yourself why do you want to be a morning person? Whether it's going for a morning run, hitting the yoga mat before work, or cooking up a wholesome breakfast - everyone has a reason why. Whatever it is, write it down, say it out loud, visualize it, attach passion to it, align it with your personal values, make it meaningful, and focus on the positivity that it will bring to your life. This exercise may sound over the top, but having a crystal clear picture of what your "worm" is will come in handy when your alarm goes off and you begin to wonder why you should get out of bed.
Step 2: Identify Roadblocks
When it comes to behavior change, we must reflect on why we've been unsuccessful in the past so that we can anticipate these roadblocks and strategize ways to prevail in the future. Make a list of current reasons preventing you from getting up in the morning. Feeling tired is likely the No. 1 culprit but dig a little bit deeper...Why do you feel tired? When it comes down to it, we feel tired today because of the decisions we made yesterday. With that in mind, becoming a morning person starts with making the right decisions the day before.
Here are 5 daytime decisions that impact your sleep schedule, the quality of your sleep, and ultimately, how tired you feel when that alarm goes off:
Exercise: Studies on studies on studies have solidified the evidence supporting that regular physical activity promotes sleep quality. This exercise-sleep connection is a perfect example of how healthy habits often share a bidirectional, reciprocal relationship: Exercise promotes better sleep, and the better you sleep, the more likely you'll wake up and exercise. Start small. Do something you enjoy! Include friends. Any step forward is better than standing still.
Natural Light: Exposure to natural light actually helps calibrate your internal clock to sync up with sunrise and sunset. Aim to get 15-30 minutes of sunlight, ideally first thing in the morning, as this kicks off your circadian rhythm to get into the groove of being alert at dawn.
Caffeine: A morning caffeine fix is 100% fair game, but the afternoon pickmeup is where we run into trouble. Take a pledge to be caffeine-free at least 8 hours before bedtime.
Screen Time: Studies show that a whopping 95 percent of the population uses some type of electronic device within 1 hour before bed. This pre-bed screen time is detrimental to your sleep because it acts as a stimulant by increasing alertness and the light emitted disrupts your body's circadian rhythm by suppressing the production of melatonin. Pro tip: Download the app f.luxwhich makes the display of your computer screen adapt to the time of day. Iphone users can also enable Apple's "night shift" feature for a similar effect. And most importantly schedule some digital down time: go "screen-free" at least 1 hour before bed.
Bedtime: Becoming a morning person requires hitting the hay earlier. Most adults need 7-8 hours of sleep per night, though a few of us are "extra special" and require up to 10 hours of beauty sleep to truly thrive. Consider shifting your bedtime 15 minutes earlier each night until you reach a time that sets you up for success in the morning.
Step 3: Create a Nighttime Ritual
Remember when you were a kid and you had a very structured nighttime regime? At 8 p.m. you would get in your pajamas, brush your teeth, read a story, etc. There's a reason parents create so much structure and consistency around bedtime - because it truly works! Yet, most adults today have no routine at all. Now is the time to bring back the nighttime routine. Here are a few tips and tricks:
Set a "Go to Bed" Alarm. Start by identifying what time you have to wake up in the morning. Then count 9 hours back. This builds in a 1-hour cushion to "unwind", plus 8 full hours to sleep. Pro tip: When the "Go to Bed" alarm goes off, it's also your cue for digital downtime.
Prep for the Morning. Do as much work ahead of time as possible, so that very little action or decision-making needs to take place in the morning. If working out is your "worm", lay out your clothes and pack a gym bag the night before. Remove all excuses from the equation. Make the "right" choice, more convenient than the wrong choice.
Keep Calm. Do something relaxing. Take a bath, light some candles, sip on chamomile tea, mist lavender essential oil on your pillowcase, read a book, write in a journal, listen to a podcast or audiobook, meditate, stretch, you get the idea. Find what works for you and spoil yourself rotten. Soon enough, your nighttime routine will start to feel like the most luxurious time of the day!
Try a Sleep App. The Sleep cycle alarm clock tracks your sleep patterns so that the alarm goes off while you are in a light sleep. (I use this app daily and it makes a huge difference -- no more deep sleep wake up calls that leave me feeling groggy and grumpy!)
Set Some Bait. Plant something special to lure you out of bed in the morning! What will you look forward to? Perhaps you set the coffee on a timer so that you can literally "wake up and smell the coffee." Prepare a bowl of overnight oats so that it's waiting for you in the fridge. Hang a cozy robe just out of arm's reach to pull you out of bed.
Wake up on a Positive Note. Set your alarm "name" to display a positive affirmation or personal mantra. Make it simple, positive, and meaningful: "Today is the day", "Do Work", "Attitude is Everything", "Act the way you want to feel", "Happiness is a Choice", "Get those endorphins", "Just do it" (thanks Nike), or my personal favorite: "In 10 minutes, I'll be happy I decided to get out of bed".
Step 4: Get in the Right Mindset
Before you doze off, be sure to tune into your headspace. Habits are difficult to change, and sometimes our brains can interfere with our best intentions. In order to prevent your thoughts from sabotaging your morning routine, take a moment to mentally prepare yourself for the morning.
Lower the Bar. Whatever you plan to do in the morning, take it easy and start small. The more simple your goal, the more likely you will actually take action. For example, if you want to start running in the morning, start by saying you are just going to run for five minutes. If writing is your "worm", start by saying you are just going to complete one paragraph. Whatever your goal is, downsize it so that it becomes so stupidly simple that you'd feel ashamed to not follow through.
Decide & Commit. It's much easier to make the right decision when in a clear, objective, and rational state of mind. It's times when we are tired, sad, weak, hungry, or vulnerable that our rational decision making falls victim to short-sighted shortcuts. To combat this, a great strategy is to decide not to decide in the heat of the moment. Don't wait to "see how you feel" in the morning. Decide to get up the night before so your decision making isn't compromised by emotions, fatigue, and vulnerability. This way, come morning, there is no decision to make. You made it last night, and the decision was to get up.
Anticipate Loopholes. We are masters at finding loopholes and free passes. "Oh I didn't sleep well last night", "It's too dark outside", "I'll start tomorrow", "I'll just sleep for 10 more minutes", "Today doesn't count". Take a minute to play through all of these loopholes in your head the night before, so that these lame and distracting fabrications don't sabotage your morning goals.
Step 5: Reap the Benefits
It's amazing what happens when you start your day by putting yourself first and doing something that is important to you before any distractions had a chance to interfere. Your entire outlook for the day is transformed from "meh" to awesome. You feel empowered, accomplished, and hungry for more. This "goal getter" mentality is exactly why studies have found morning people to be happier, healthier, more productive, energized, and successful. I hope this jazzed you to rethink how you spend your morning on November 6th and every morning thereafter.
Remember, each morning you have two choices to make: Continue to sleep with your dreams, or wake up and chase them.