For some of us, it is impossible to stick to a bedtime from 10.30 p.m. And jump out of bed with the first sound of the alarm? Lol.
Sounds familiar? Welcome to the Night Owl Club. “It used to be assumed that it was only your lifestyle [that determined whether you were a lark or a night owl]”, Says Professor David Earnest.” What was discovered 15 to 20 years ago was a biological basis for people who are early birds and people who are night schools. “
Our internal circadian watches are to blame. In fact, researchers have found a genetic difference between those who wake up early and those who do not do this, explains Ernst. “Probably the situation with night school is the same,” he says.
The good news is that most of us exchanged the late night college parties for the morning meetings that go with adulthood. “The majority of us fall somewhere in the Okay Range, where we are none of the extreme prototypes,” says Rebecca Spencer, Associate Professor of Neurosciences at the University of Massachusetts Amherst.
But let’s say that they don’t grow out of it and they seriously fight to work on time -let alone in a 6 -clock circle course. You are not alone if you feel like you are drawn in two different directions. “Our inner body clocks try to tell us one thing, but then we have these social factors that do not enable us to do what our body tells us, of course,” says Earnest.
If there is no chance that your boss will relax in your early days, there is only one thing to do: try to become more like a morning person. “Can you really switch from an owl to a lark?” Says Spencer. “Not at all. But if you are not an extreme owl and want to be a little more Larken -like, I think you have some flexibility here.”
First try to postpone your internal clock by an hour or so, suggests Spencer. As well as…
Lower your body temperature at night
“To fall asleep and get into deep sleep, you have to reach your daily body temperature,” says Spencer. To get there, move your training to earlier a day so that it does not affect the bedtime, limit the hot showers at night and let the temperature in your house fall by a few degrees, she says. The cozy duvet on your bed calls its name in no time.
Limit your night pollution to light
Your internal clock is controlled by light. “Whether television or screens, all of these devices that shine in our eyes are” promoting “and not” sleep -promoting “, says Spencer. Help your watch to move naturally by cutting off your exposure an hour before going to bed. Not ready to kick your habit in the series in bed? If you make your iPad light low, you can catch ZZZ faster after rolling the credit.
Stimuli resist
You don’t have to switch off from the outside world, but it is a good habit to stay calm when it comes too late. This means avoiding stressful work on e -mails when you can wait until morning, horror films and intensive novels that make your mind. “All of these things only cause mental suggestion that you must have switched off well enough before going to bed,” says Spencer. Sorry, Dream Count. They are only a pendulum reading.
To read
Take the last resort to Melatonin
At the beginning of her efforts to become a morning person, a dose of melatonin can help. “A little additional boost helps you to feel a little before falling asleep,” says Spencer. However, as soon as they are stable, they remove. After all, they want to rely on the natural melatonin production of their body than on the pill shape.
Read more: The largest Sleepytime products that you bring to La-La Land
Wake up with morning light
Only half of the battle is to fall asleep. “It is just as important to wake up as if to fall asleep,” says Spencer. Open your curtains immediately or go outside to catch some early rays. As a bonus, it means standing up to bed early that night. “If you are able to alert yourself and wake up at an earlier hour, you will be more prepared to go to bed earlier,” says Spencer. And that means that you will be closer to your internal clock to switch to your new pattern.
Stay there
Waking up this morning does not mean that you will magically be a happy morning person tomorrow. It needs – possibly up to a month – to change their natural habits, says Spencer. Yes, you can groan now.
Are you looking for more information about sleep? So creatine can promote her brain after poor sleep and seven hacks to fall asleep faster.
