We place an emphasis on setting the alarm earlier and hope that when it rings at 5am, we won’t click snooze this time. We move our phone away so we *have* to get out of bed to turn off the alarm. Or we make *plans* in the AM to keep us accountable. The list is endless – but the issue here is that the fixation and the problems we are trying to resolve all focus on the morning.
To become a morning person, we need to become an evening person.
Becoming an EVENING person…
We have been those people. We would set our alarms earlier and earlier but do jack sh*t about the evening. It would mean we would wake up earlier and earlier but maintain a late AF bedtime, simply decreasing the hours of rest we were giving ourselves. Not only did this make mornings suck, but it was ruining our days also.
When we want to change a habit, something’s gotta give. When we want to wake up earlier, we have to go to bed earlier.
Becoming a morning person should be about hyper-fixating on the evening part.
1. Maintain Good Sleep Hygiene
Even before you start changing bedtimes and alarm clocks, nailing good sleep hygiene is KEY. This is simply a set of habits that sets you up for good-quality sleep, which can include regular exercise, avoiding caffeine, nicotine & alcohol before bed, and avoiding afternoon & evening naps.
2. Develop A Nighttime Routine
Routine signals your mind that it’s bedtime. “Behavioural” cues are also KEY.
Dim the lights and quit scrolling an hour out. Fill your bedtime routine with calming, restful activities that help your body wind down for sleep. Think a bath or hot shower, reading a book, journaling, listening to relaxing music, or doing some light stretching or meditation.
To be honest, if a good old TV show helps you wind down, although Dr. Phil may suggest otherwise, we’re all about it. If it means you fall asleep earlier, feel rested, and stop scrolling on that damn phone – we think it’s a win! F*ck the TV saga. Like, go away. We want a TV in our bedroom, and we darn well will fall asleep to Gossip Girl. It makes us happy, and we tick 55 other health boxes, ya know??)
3. Stay In A Consistent Routine
WE ARE SORRY, shift workers. Gosh, you are Queens. This one’s for those who “can.”
If you are a shift worker and feel deflated by this, know that changing habits doesn’t require a full life overhaul. Pick and choose other habits to nail your routine that work for you! For those who can, study does back routine in most areas of life, including your circadian rhythm. You are going to have a far better time getting to sleep and waking up when the times look pretty darn similar on most occasions.
4. Gradually Shift Your Bedtime
If time is on your side, check this out. Once you’ve nailed a regular sleep schedule, start shifting your bedtime earlier in increments of 15 minutes. At the same time, adjust your alarm to wake up 15 minutes earlier. Make the change gradually, taking at least a few days in between each new shift.
5. Shift Meal Times Also!
Your appetite is tied to your circadian rhythm, and the timing of your meals can affect it. While night owls like to eat meals later, eating closer to a morning person’s schedule can help your body adjust to an earlier routine. Bye-bye 8pm+ dinners, hello 5-6pm meals!
To become a “morning person” – you need to make the change in your evenings.
This is where the MAGIC happens.