You are not completely subject to old habits.
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Editor’s note: If you are a person who is used to sleeping late, you have to get up early for work, and you must be very painful at first. But getting up early doesn’t mean you need to shorten your sleep time, you can re-plan your sleep in a more reasonable way. In addition, you should not make a quick and steady effort to adjust your schedule and work slowly to form a new stable schedule. I hope that these suggestions from the author will help you. The article is translated from Medium, article author Madison Malone Kircher, the original title How a Night Owl Can Become an Early Bird.
I have a former boss who likes to get up early. She likes to go to bed at 8 o’clock in the evening, get up before the person who sends the newspaper and the person who pushes the coffee cart, and even gets up before the sun rises. Every morning when I arrived at the office, she had been mentally active all day, and I was trying to keep up with her.
You might be able to imagine how terrible this is, especially because I always like to stay up late and do nothing. My morning was filled with things to be dealt with, supervised by a person who was happy to wonder why everyone needs time to drink coffee to keep their brains awake. Soon after I started this job, I was painfully aware that if I wanted to keep up with my boss’s pace while staying energized, I had to make a change.
I want to do everything I can to make myself an early riser. I ate melatonin tablets; I didn’t drink coffee in the afternoon; I forced myself to go to bed at 10 o’clock every night, turn off the phone, and read for half an hour; I bought an alarm clock that wakes me up every morning as the light increases. Just like the sunrise.
Fortunately, my work has made some progress. Finally, I did it at 10:30 in the evening, instead of brushing the website in the next few hours, it seems that it is no longer a difficult thing. But then, inspired by these advances, I became greedy. Can I do a deeper step? Can I climb out of bed completely naturally in the darkness before dawn? This is not a bad idea, but a better plan.
As it turns out, I’m a bit too eager to be able to achieve my goals. Each of usThey all have their own type of sleep, a natural schedule that the body likes to follow, and no more lifestyle adjustments can completely eliminate this deep-rooted preference. “These are all genetic,” explains Michael Breus, a researcher and clinical psychologist at the American Academy of Sleep Medicine. “They are not allowed to choose.” However, he also said that it is possible to achieve consistency and continuity. Work hard to solve the problems that nature has given you. A person who considers himself a night owl may never become a full-fledged early riser, but may become a person who gets up early but doesn’t hate life. Here are some ways:
Adjust when to sleep, not your sleep time
In other words: If you sleep 7 hours a night, don’t expect to lose a few hours from the back to become an early riser. Just as we all have different biological sleep rhythms, some people naturally need more sleep than others, and supplementing energy in the morning does not offset the effects of insufficient energy in the body.
David Brendel, a psychiatrist who treats sleep disorders, said: “If you are the kind of person who needs eight hours of sleep, then you will have a hard time in five or six hours of sleep. Maintaining your status for a long time and maintaining good work performance and self-perception.” He added that most people are in best condition after 7 to 8 hours of sleep, but no matter what your ideal sleep time is, it is important to keep it. If you want to get up early, then adjust your sleep time so that you can go to bed earlier.
Don’t drink latte at 3 pm
No matter when you wake up, it’s normal to have a bad spirit in the afternoon, but giving yourself a refreshing drink will make you stare at the ceiling in the evening. Janet Kennedy, a clinical psychologist and sleep expert, says that depending on your metabolism, caffeine can take up to six hours to get out of the body, so if you want to go to bed early, then take the coffee (and tea and Soda) control only in the morning.
“Even if you don’t feel the effects of caffeine, it will reduce the quality of sleep,” she added. In order to avoid tossing and turning all night, Kennedy recommended some alternatives to combat the stun of around 3 pm: Drink a cold water, go for a walk, and stretch your body at the desk.
Don’t indulge yourself on weekends
Sometimes, progress means killing what you love. In this case, this means giving up the lazy weekend mornings that are lazy. (sorry.)
“Night owls usually don’t get enough sleep all week,” Kennedy said. “They can’t fall asleep early before the alarm goes off, and then oversleep on weekends. This creates a constant jet lag that makes night owls feel tired and efficient. Low. “If you are worried about the morning, stick to it.Seven days. You don’t have to get up very early at the same time on Monday as you did on Monday, but try to stay close to it. Although it is very tired now, your body will thank you.
Note your thermostat
If you want to sleep in a time that makes you feel unnatural, you can do your best to make yourself successful: clean sheets, neat bedrooms, white noise and cool air are all recommended by scientists to help you more. The way to fall asleep. A drop in body temperature suggests that your body begins to relax at night, so keep your bedroom at sixty degrees Fahrenheit (about 15 to 20 degrees Celsius) to start your sleep.
Enter sleep state during “Power Off Time”
Bruce has a system he calls “power outage time” to help you prepare for sleep: count down an hour from the bedtime you want, and then divide the hour into three 20-minute periods. For example, if you want to be prepared before 10 o’clock, start the first part at 9 o’clock.
He said: “First, you do what you have to do. In my house, the first step is to put the children’s backpacks together and look for sports equipment.” The middle part is about hygiene – brushing your teeth, Wash your face, the rest are routine in the night bathroom, and the last 20 minutes to relax. “Do some meditation or relaxation,” he said. “It can be prayer, reading, watching TV, doing intimate things, etc. Anything that can relax yourself.”
Even if Bruce’s method doesn’t work, you have to find your own bedtime. The content is not important, what matters is the fact that “everyday activities help us relax, train our body and brain to calm ourselves down according to the tips,” Kennedy said. “If you always read before going to bed, reading will become a This suggests the way you want to sleep. No matter how early you sleep at night, these hints become ingrained: “When you pick up the book, you start yawning, even if you don’t feel particularly tired.
Although this may be effective, it is theoretically meaning that it is meaningless to use a mobile phone before going to bed. “At least one hour before bedtime, set a break,” Kennedy said. “Night cats should consider closing it earlier because they are easily sucked in.”
Get it slowly, accept your limits
This will be a long process, so be patient with yourself. Adjusting your sleep mode “is not a switch,” Bruce said. “It’s more like slowly moving your foot off the throttle and slowly pedaling.”
Having a gradual change, rather than a radical change, will help you stay the course. Bruce pointed out a rule of thumb for jet lag: the hourly adjustment takes about a day. Similarly, if you don’t stick to the new rules of sleep, your body will naturally return to its original time rhythm, one hour at a time.
According to why you are pursuing a state of going to bed early and getting up early, make changes from these two aspects.The change may be more reasonable: in addition to adjusting your sleep schedule based on your wake-up needs, you can also adjust your waking time schedule to suit your natural sleep rhythm. For example, maybe you can work from home in the morning and then go to sleep on the way, so you can start a new day with energy. Or arrange the meeting as much as possible in the afternoon.
Today, I left my boss. Although my current job does not require me to be so energetic and so early, I found that I actually like to go to bed at a reasonable time, walking every morning instead of trekking. To the desk. My body and my life have finally reached a consensus, and I have found a pattern of sleep that makes me feel controllable. I intend to continue.
Translator: Yoyo_J