Early bird or night owl? How to become a morning person
Waking up early isn’t for everyone, but if you want to give it a whirl, here’s where to start embrace early mornings
Text: Jo
Oprah Winfrey gets up in the morning at 6:02am to exercise before work. Jennifer Aniston does it at 4.30am, starting with a cup of hot water and lemon. Mark Wahlberg does it at 2.30am to exercise, play golf, pray and recover in a -100C cryochamber (like you do). We know that 7 – 9 hours of sleep a night is recommended and if you get up earlier in the morning you’re likely to be more productive, happier and healthier. But what if you’re just not born for the crack of dawn? Can night owls switch to the other side?
Endless studies cite the benefits of being an early bird, from having a sharper focus and faster reactions, to suffering less stress and even being more successful (not to mention having more time for food and Netflix). Says Karyen Chai, psychologist at The Therapy Platform and Cog+ , and mental health trainer at Minmed Group Healthcare; “Everyone in life has to consider their society's clock: work hours tend to last from 8am – 5pm and a social life follows. Those who are able to conform to this daily schedule will benefit; those who do not may suffer, not just in terms of productivity, but also from the anxiety of not being able to meet expectations and conform.”
Embrace early mornings
Indeed, for those who like to stay up late at night, it’s a less rosy picture. A lack of sleep means you may be hit by the negative effects of sleep deprivation, including moodiness, poor concentration, potential weight gain, anxiety, increased risk of heart disease and higher blood pressure. “People who don’t sleep enough have to get through the day in other ways like chugging coffee to maintain peak performance, or snacking to keep energy levels up,” Karyen says.
If you want to get up earlier and become a morning person, but feel stuck in a starshaped position on your mattress when your alarm goes off, don’t beat yourself up — there has been lots of research about how some people are biologically wired to feel more alert in the morning, while others are at their best at night. “It all comes down to the chronotype you are born with, which basically determines your internal body clock and daily patterns,” explains Karyen. In fact, a recent study published in the journal Nature Communications found over 350 genetic factors that could influence a person’s going to bed/getting up patterns.
If embracing early mornings doesn’t come naturally and you still dream of joining that sunrise mediation session, or want to hit Singapore’s hiking trails while the air is cool, there are some strategies you can try:
Ditch the late-afternoon coffee: Everyone is different, but studies show how disruptive caffeine can be to sleep. Some people suggest that caffeine after 2pm keeps them awake or causes them to wake up in the middle of the night.
Eat dinner earlier: Late nighters tend to have late dinners, which works for them because they’re also going to sleep later. However, if you want to become a morning person, you’ll need to aim for an earlier dinner too, at least three hours before lights out.
Shift your mindset: Waking up early is at first likely to feel draggy. “Change your internal dialogue from ‘I am not a morning person’ to ‘I am becoming a morning person’,” recommends Karyen. “This way, you’re preparing your mind for what will be a shock to the system.”
Keep your blinds slightly open: “Our circadian clock takes light cues,” Karyen continues. “When it's bright outside, it wakes us up and we can rewire our internal clock so it doesn’t need an alarm.” With this in mind, also stop hitting your snooze button. “Snoozing will make you annoyed rather than ready to start your day.”
Plan something to look forward to: “Enjoy a good breakfast, create a coffee ritual, or try some meditative chanting so your day begins with a task you are excited to get out of bed for,” suggests Karyen. “When your alarm goes off, focus on the activity planned and let it motivate you.”
Or at least accomplish something important: Do this first thing and once completed you'll feel really good about yourself, ready to move on with your day and up for the next task on your list.
Exercise first thing: Research shows that just 20 minutes of moderate exercise boosts your mood for the next 12 hours. According to our friends at Active SG, a morning workout is also excellent for burning fat, reducing depression and stress, boosting metabolism and giving you a glow.
Because the stereotype is that those who go to bed and rise late are lazy, it’s no surprise that many of us set out to become early risers. But, warns Karyen, “if people are left to their naturally preferred sleeping and waking times, they feel much better (assuming that they don’t feel guilty or like they are being judged). Forcing yourself to feel more alert in the morning may even affect your peak performance times during the day.”
With that in mind, we’re heading back to bed …
