Switching from Night owl to Early riser

 I found that shifting from being a night owl to becoming an early riser was a challenging endeavor, but with determination and discipline, I made the transition. As someone who used to stay up late and struggle to wake up early, I've discovered a few effective strategies that have helped me become an early bird. Here are eight steps that can guide you in making the shift:

Rather than attempting to drastically change your sleep routine overnight, it's best to start with small, achievable goals. If you usually wake up at 10 a.m., abruptly trying to wake up at 5 a.m. will likely prove too difficult. Begin with a more gradual approach, such as setting your alarm 30 minutes earlier every day for a week until you reach your desired waking time.

Light plays a crucial role in regulating your sleep-wake cycle, also known as your circadian rhythm. Exposure to sunlight during the day helps your body produce melatonin, a hormone that influences your sleep patterns. Make a conscious effort to spend time outside in natural light, especially in the morning, as it can aid in adjusting to your new sleep schedule.

If you're used to taking long daytime naps, it can interfere with your ability to sleep at night. Stay active throughout the day to combat drowsiness, and if you really need a nap, limit it to under 30 minutes to avoid disrupting your nighttime sleep.

Alcohol and caffeine can negatively impact your sleep. Caffeine blocks adenosine, a brain chemical that promotes sleep, while alcohol may initially induce relaxation but can disrupt the quality of your sleep. Refrain from consuming caffeine after lunch and avoid alcohol in the evenings, especially closer to bedtime.

Heavy and spicy meals can lead to discomfort and indigestion, making it difficult to relax and fall asleep. Aim to eat your dinner at least three hours before bedtime to allow your body enough time to digest the food.

Engaging in challenging physical activity too close to bedtime can leave you feeling energized and alert, making it challenging to wind down and fall asleep. Schedule your workouts for the morning or aim for at least a four-hour gap between exercising and going to bed.

Creating a consistent and soothing routine before bed can signal to your body that it's time to unwind and prepare for sleep. Consider incorporating activities like taking a warm shower, wearing comfortable and breathable pajamas, and adjusting the room temperature to optimize relaxation.

he blue light emitted by electronic devices such as phones, TVs, and laptops can interfere with your ability to fall asleep. Avoid scrolling through your phone or staring at screens for at least an hour before bed. Instead, engage in calming activities such as reading a book, practicing meditation, or listening to soft music.

Remember, transitioning from a night owl to an early bird requires patience and persistence. It took me about 4 years to make the transition so you may need time for your body to adjust to the new schedule, but by implementing these steps consistently, you'll gradually find yourself waking up refreshed and ready to seize the day.

A good nights sleep

I give a workshop on how to get a better night’s sleep and in it, I offer some ideas to improve Sleep Hygiene. Getting the right amount of sleep is specific to the individual and so while some of us need 9 hours some of us only need 6 hours. 

Sleep Hygiene is the habits and activities we do that may interfere with our ability to sleep well for the time we need. So here are some tips for getting the amount of sleep you need.

1.     Create a routine. That means that you go to sleep and wake up around the same time every day. Even on the weekends.

2.     Be aware of how caffeine affects you. We know that caffeine keeps you up and experts say to stay away from things like coffee, tea, soda, and chocolate six hours before you go to bed.

3.     Do not eat any food three hours before you go to sleep. If you love eating at night here are some options to fill you up...but not keep you up: yogurt, popcorn, bananas, cherries.

4.     Shut off your screens, blue light from a phone, computer or tv can block your body from releasing melatonin – the hormone that regulates a body’s sleep cycle.

5.     Get your body on board. Physical activity can help tire your body out. In a good way. Typically, AM workouts make for PM dreams. That’s because working out raises your body temp and release endorphins. Two things you’re trying to avoid before bed.

6.    Turn the thermostat down. You get a better sleep when your room is between 60-67 degrees.

Listen, we get it. Going to sleep is easier said than done. Here are some of the common complaints people have and how to solve for them.

Issue 1: I’m restless. I went to bed, but I’m just lying here with my brain on overdrive.

·  You shouldn’t stay in bed awake for more than 20 minutes, because it tells your brain your bed isn’t the place for sleep. Get up and do something relaxing, read a book, listen to a song that calms you.

·  Mindful meditation is a great technique to get yourself in the headspace for bed. Focus on your breathing and keeping your mind on the present. No drifting thoughts to past problems or future worries. Stay in the now. Keep your breathing steady. Think of something calming.

Issue 2: I’m a night person. Always have been. Always will be. I once thought that and over a long period of time-shifted from being a night person to a morning person. It is not easy, but it can be done, over time.

·  Set a goal. What time do you want to get up? Once you figure that out, you’re not done.

·  Every morning, early up your wake time by a couple minutes. And every night, go to bed a couple of minutes earlier. It could take you anywhere from days to weeks to get to your goal, but by the time you get there, your body should have adapted to this new cycle.
·  When your alarm goes off, get up. Don’t snooze or linger in bed. (Once you’re up, turn on the lights. Drink water. Have some breakfast. And own the day.

Sleeping tips

Many of my friends have problems sleeping, so I thought  I would give a few tips over the next few posts about how to get a better nights sleep, which at my age I really need.

1. Avoid Late Nights Snacks  You might think your tummy is rumbling, but it really may be  boredom. Especially if it’s late at night. When you eat and then lay  down, the digestion of the food can cause problems. A late night  snack may cause you to get heartburn or acid reflux. Falling asleep  may be rough when your insides are burning. Eat an earlier snack or  wait for breakfast to eat so you sleep well.

 2. Skip Caffeine After Dinner

You ate a big dinner and feel a little sluggish. For a pick me up, you  have a cup of coffee or a glass of soda. Wrong! That little bit of  caffeine after dinner may keep you awake all night. By the time the  pick me up takes effect, it will be close to bedtime. Caffeine not only  keeps your body awake, but your mind too. You may have trouble  falling asleep, and when you do, it may be restless and full of strange  dreams. Skip the caffeine until breakfast to have sweet dreams.  

3. Eat a Small Dinner

A small dinner before bedtime can help in more ways than you think.  You won’t feel sluggish and in need of a pick me up, you won’t blow a  diet plan and you’ll feel hungry for a snack earlier! Smaller meals  typically digest easier, preventing any problems from creeping in  during dreamtime!  

4. Skip Nicotine

Nicotine products can interfere with a good night’s sleep. The nicotine  in cigarettes and tobacco products is addicting, and if indulged before  bedtime, can make the body experience withdrawals right away that  interfere with sleep. If you need to use tobacco products, use them  an hour or so before you are planning to go to bed. This will give your  system adequate time to process the nicotine and withdrawal without  harming sleep.  

5. Eat an Early Dinner

The sooner you can begin your digestion, the sooner you can have a  snack. Early snacks have the proper amount of time needed to digest  before laying down, preventing heartburn. Early dinners also burn off  more calories, keeping you healthier too!

 6. Avoid Greasy Food at Dinner

Does it feel like a huge grease ball is sitting in your stomach? No  matter which way you turn, you can’t get comfortable. After tossing  and turning for hours, you get up to find the proper medicine to make  it feel better. If you had skipped the big, late and greasy meal, you  would be blissfully into dreamland by now.

 7. Try Relaxing Music

A song can soothe the soul. At least for some people. Classical music  CD’s playing quietly can set the mood to sleep peacefully at night. In  addition, studies have shown that playing them while your baby sleeps  improves their think patterns. If it can help them so much, it can’t  hurt you either! If the mood is peaceful and relaxed, and if you wake  up during the night, you may fall back to sleep easier since it still  remains peaceful and relaxed.

8. Hot Tea or Milk

There is an old wives’ tale that says to drink warm milk before bedtime  to help you sleep. You can try it, but a cup of decaffeinated tea may  taste better. A warm drink warms your insides, but don’t drink too  much to fill your tummy. That could put you right back to having acid  reflux, which hurts!

9. Limit Your Beverages  

This goes against a few tips, but only a little. If you need warm tea or  milk to fall asleep, drink in moderation. Drinking a gallon of warm milk  will fill your bladder up in a few hours. Having to get up and go to the  bathroom during the night doesn’t make for restful sleep. If you need  to sip something, sip in small quantities.

 10. Read a Book

This tip needs to be followed with caution. Pick a book where you can  read a few pages or chapters each night before bed. The quiet time  relaxes your body and mind and focuses on what you are reading.  Your body will fall asleep faster in a relaxed state and remain that way  all night. However, if you choose a very interesting or scary book, the  effects may reverse! You may stay up too late to finish it or be too  scared to sleep!