If you usually turn off the alarm several times in the morning before pushing yourself into the shower, instead of vigorously jumping out of bed, feeling ready to meet a new day, you can hardly call yourself a lark. Strong differences between circadian rhythms complicate the process of early sleep and early awakening. There are significant biological differences for people who make some more active in the morning and others more active at night.
Unfortunately, for most of us, adjusting our work hours or school hours to our personal circadian rhythms is simply impossible. If you have a flexible schedule, you can make some changes to your schedule to suit your natural rhythm. But many of us need to adapt to the established work schedules of offices, restaurants, schools, government agencies, and so on. Your need and duration of sleep may also depend on your sleep. Just remember yourself at the age of 19, when you could study until 3 o’clock in the morning and get up at 8 o’clock. And let each of us not become a lark, making an informed choice, but to wake up a little earlier than usual, it is possible if you have such a desire. Here are some tips for the morning, afternoon and evening to help you achieve this goal.
The best thing you can do to wake up in the morning is to set the alarm at the same time every day. Set a wake-up time and stick to a regular schedule throughout the week, including weekends and holidays. When the days are shorter, use a light alarm that will slowly illuminate your room, mimicking the natural sunrise. Bright light in the morning will help you feel more active.
It may seem that your daily habits do not greatly affect how early you wake up in the morning. However, a certain routine will help to improve your sleep – and therefore, feel more relaxed when the alarm rings. The easiest way is to have healthy habits during waking hours. Regular exercise can improve sleep. We suggest you plan your workouts in the morning so that you have less chance of missing them. You should also avoid caffeine, especially in the afternoon. Some people are more sensitive to it, and even morning coffee can disrupt their sleep the next night.
If you have problems with productivity (and efficiency) in the morning, we suggest that you minimize your tasks before leaving the house in the morning, preparing everything the night before. We recommend that you prepare the things you need in the morning: put on sports and work clothes, prepare lunch. Try to go to bed, doing all the household chores, so as not to be distracted in the morning to clean up. If you find it difficult to fall asleep because you can’t stop thinking about your to-do list, write it down and forget about it. Put a notebook and pen next to the bed in case you need to add something, and thus you will not think about it when it’s time to go to bed.