We’ve all heard this before, right? While some people naturally rise early, others reluctantly crawl out of bed only after hitting the ‘snooze’ button numerous times.
Also sound familiar? You’re not alone, as many don’t consider themselves to be ‘morning people’, and technology, hectic work schedules and the thirst to multitask are greatly to blame for it. Fortunately, all it takes is a few simple adjustments to retrain your brain. Do so by making habit of these five easy tricks:
Prepare ahead of time
Simplify your morning routine by preparing any next-day essentials the night before. This could mean packing up your gym bag or making and having your breakfast and lunch ready to go. By doing so, you’ll avoid the possibility of feeling rushed (even if you happen to oversleep) and may even grant yourself some extra time to do something you enjoy.
Establish an evening routine
Similar to how we all have a morning routine to get us going, an evening routine can help our bodies prepare for a night of rest. Maybe drink some decaffeinated tea, read a book or take a hot bath. Eventually, your body will start to recognize these activities as signals that it’s time to start shutting down. You’ll sleep better and wake up feeling more refreshed.
Stop looking at screens before going to bed
Remove technology and gadgets from your bedroom, so that it will become a place of pure relaxation. Similarly, try to turn off or stop looking at all electronic screens at least an hour before bed. Research has shown that the blue light they emit shifts the body’s biological clock and suppresses melatonin production.
Invite light indoors
If possible, place your bed in front of a big, blind-less window so that the sun can welcome you first thing in the morning. Our brains are sensitive to light, so this can be one of the most powerful things you can do to get going. Without it, your body may be tricked into thinking it is still nighttime, which may disrupt your natural sleep cycle. This will be a perfect start for improving your morning routine.
Go to bed earlier
This one may seem evident, but you’ll obviously have an easier time and feel much better about getting up after you start going to bed a little earlier. The main reason individuals feel that they struggle to become morning people is that they’re simply too exhausted. So, try your best to get the recommended 7–8 hours of sleep each night.
Move your alarm clock out of arm’s reach
By moving your alarm clock away from your sleep area, you’ll have to physically get out of bed to turn it off. This initial movement alone will help get your body into action-mode first thing and you’ll be much less likely to keep pounding that ‘snooze’ button.
Workout in the morning
Whether you prefer a long jog or some light yoga, working out in the morning is the perfect way to start the day off on the right foot. Plus, it will feel great to get your morning routine workout done first thing, leaving you more time to relax in the evening. If you find yourself feeling unmotivated, consider taking group classes or finding an exercise buddy. This will make you much less likely to skip.
Hydrate
After a full night of sleep, you’ve gone several hours without hydrating. Dehydration drains our oxygen levels and if we don’t combat it fatigue will constantly be a part of our mornings. Grab a cold glass of water as soon as you get yourself up and out of bed, and make sure to consume several more glasses throughout the day. Avoid sugary drinks and energy drinks that will only cause you to crash later.
Keep it consistent
Avoid sleeping in even on your days off. This could throw off your body’s internal clock (that you’re working so hard at to train) and will only make it that much more difficult each time Monday morning rolls around. Motivate yourself by signing up for a Saturday workout class or making brunch plans.
Remember that change happens best when it’s not forced. So, take your time and pay attention to your body as you plan your own morning routine working towards the new, improved, morning-friendly you.
Photo courtesy of Stocksnap
Originally published at www.careeba.com
Originally published at medium.com