Chicago Home and Lifestyles – You Too Can Become a Morning Person

I have always been a morning person. For most of my adult life, I’ve either had an early morning job or lived with someone who does. But I do understand there are many people who have great difficulty getting up early and often feel sluggish throughout the morning.

First, you need to understand your circadian rhythm. It is your internal clock that regulates when to sleep, eat, and get up. Some people are naturally morning people, and that can depend on genetics. Still, we can train ourselves to be early risers and be productive too. That is a good thing as more than 50% of Americans feel their best before noon. Biologists have also discovered early risers are happier and more proactive about goals, too.

Do not try to do this overnight. If you usually wake up at 8 am, setting your alarm for 5 am will feel like you are getting up in the middle of the night. Go gradually; try half an hour earlier every day for a week. Then try another half hour earlier next week. Before you know it, you will get to the wake-up time you want.

But of course, you will need to go to sleep earlier in the evening. That can be difficult also. It is good to have an alarm to go to sleep as well as waking. Your phone can alert you one hour before sleeping that it is time to wind down. During this hour before bed, you must refrain from blue light from devices and any mentally stimulating activities. Try meditating or writing a journal to help get you ready for sleep.

Exercising in the morning is a great way to get the whole mind and body going at the beginning of the day. It releases endorphins to carry you through the morning. Exercise also helps you sleep at night. If you cannot exercise in the morning, do so at least four hours before sleeping. Exercise raises body temperature. It takes four hours or so for your body’s temperature to lower, which encourages sleep mode.

Do get enough light during the day. Your circadian rhythm works best when you get enough light exposure. Blind people often have problems with their rhythms without the benefit of natural light. Bright light helps you sleep better and wake more refreshed. It is more difficult in winter so you may need to use a special light to get all you need. Conversely, again watch that blue light in the evening. It keeps your brain in wake mode.

Make your bedroom pleasant for sleeping by keeping it neat and tidy. Invest in good sheets and bedding. Keep it cool; 65 degrees is best for sleep. No TV! Many apps have soothing sounds to fall asleep too. Wake up with pleasant sounds, not a blaring alarm. Get a good night’s sleep, and you’ll be ready to get up early and go!

KATHLEEN WEAVER-ZECH AND DEAN’S TEAM CHICAGO