Day One of our Health Journey: Trick Yourself Into Becoming a Morning Person
- Jessica Benson
- Oct 13, 2017
- 11 min read
What's the number one rule, or the key to successfully reaching your health and wellness goals?
HABITS.
More specifically,
HEALTHY HABITS.
Reinventing your lifestyle to incorporate these healthy habits when it comes to eating, sleeping, daily routines, and even hygiene, is critical to a successful health journey. You will never be your healthiest or reach your fitness goals UNLESS you establish healthy habits at the most fundamental level.
In fact, the efficacy of a fitness regimen or workout routine is drastically reduced if you're too tired, hungry, malnourished, or filled with sugar and susceptible to crashing.
If you have kids, chances are that you have actually witnessed this phenomenon play out right before your eyes. It looks something like this:
When it comes to instituting the healthy habits, the TOUGHEST obstacle I face each day perpetually prevents me from reaching my fitness goals and prohibits me from being my healthiest, best self. That is, getting adequate SLEEP.
Even if I could make it to bed at a reasonable time, between my 2- and 4-year-old boys alternating wake-ups, I still would not know a rest"full" night's sleep.
If you're thinking to yourself that I'm probably exaggerating, and that surely my husband takes his share of the nighttime runs to the kids' room, THINK AGAIN. My husband is deaf in one ear and he always finds a way to manipulate that fact to work to his advantage. In this case, he would tell you that since day ONE of parenting, he has had the unique luxury to turn over onto his good ear- and the world goes silent for him, until he chooses to return.
Admittedly, I am partially to blame for this sleep-less situation. After my first baby Kashton was born, I resolved to NEVER let hubby get up during the night to tend to the kids. Hubby works in construction and he needs his wits about him during the day, so since way back in 2012, I established and adhered to this newly developed routine, or habit (if you will). My dedicated responsibility served both of us and our family well for several years... that is, until I rejoined the workforce myself.
TENDING TO THE KIDS DURING THE NIGHT IS EASY.
That's right, tending to the kiddos after bedtime isn't really what results in my sleep deprivation. In fact, it's no big deal for me to take the "kiddo lead" every night because chances are, I am already up anyway.
If you're a mama, (like yours truly,) then you may already be anticipating the real reason I am up all night. The kids are finally in bed and the hubby is passing out on the couch in front of some television. It's at that very moment when suddenly
MAMA TAKES BACK THE NIGHT.
As silence and darkness slowly swallow the halls and bedrooms of our home, a sense of peace can be felt. The peace resonates in the air because at that moment it becomes MAMA TIME.
MAMA TIME is the ONLY time during the day wherein I can actually do something for myself. I'm not talking about taking bubble baths or reading good books, the luxuries to which I refer are basics and down-to-earth, such as the first chance all day to think clearly, unload the dishwasher, clean the house without cleaning in circles, watch Game of Thrones or even just stare mindlessly at a magazine.
Being a mom AND a wife AND a domestic goddess AND a tee-ball coach AND an entrepreneur/business owner ain't easy, and without question, time is the most valuable commodity. Truth be told, these days MAMA TIME is my opportunity to work on my business, something I am genuinely passionate and excited about. By the end of the day I typically have a mental "to-do" list going that would make your head spin, so I take to my spot at the computer to attempt to accomplish as much as I possibly can before somebody blows the whistle.
MAMA TIME is fleeting, so good it's hard to tie down. Some nights I would swear to all seven gods that the kids had been in bed for under an hour, and then I'm shocked and appalled to discover that night has ended and realty has taken us well into the next morning.
Even the best intentions cannot save a person from the downward spiral that is sleep deprivation, and I have been dog paddling to keep my head above water since the end of June. It's in my nature to instinctively reject authority figures, schedules and any kind of discipline, so nailing down a revised routine and a healthier approach to sleeping is something every fiber of my being screams is wrong.
Thankfully, my brain accepts the truth regarding the necessity of establishing a healthier sleep schedule, and at the same time that brain acknowledges my weaknesses and recognizes the need for some form of guidance, instruction or skill development when it comes to establishing better sleep habits. And believe me, this EXHAUSTED Mama is READY to learn!
Which poetically brings us to the subject of this post, and a great way to start our health journey together, one step, one habit, one simply action each day. The following article, "19 Ways to Trick Yourself Into Becoming a Morning Person," is a great article to learn how to train yourself to be an early riser.
So, today is day ONE, let's go to bed!
19 Ways to Trick Yourself Into Becoming a Morning Person
Lifestyle by Kelly Fitzpatrick on 10/12/2017
Photo: Twenty20
Let’s start with the bad news: Only about 1 in 10 people is a true morning person, according to The Body Clock Guide to Better Health. The good news is, only 2 in 10 fall into the category of night owls, while the rest fall somewhere in between. Better still: Even if you operate best in the wee hours of the night, you can still train yourself to be an early riser. Here’s how.
Morning Person 101: Plan Ahead
“Hitting the snooze button a couple times before getting up is a clear sign of sleep deprivation.”
Waking well-rested starts with getting enough sleep. “Hitting the snooze button a couple times before getting up is a clear sign of sleep deprivation,” says Nathaniel Watson, MD, president-elect of the American Academy of Sleep Medicine. “If you are getting enough sleep, you should be able to wake up on time without a morning alarm.” Sounds easier said than done? First, follow these tips for catching the zzz’s you need to wake refreshed.
RELATED: 22 Simple Steps to a Healthy, Happy Morning
1. Practice good sleep hygiene.
“Keeping a consistent sleep schedule is one of the best ways to ensure you’re getting quality, restful sleep,” says Dr. Watson. If you need to shift your schedule earlier, start moving your bedtime forward by just 15 minutes at a time. Adjustments more drastic than that will keep you rebounding between early and late bedtimes rather than creating lasting change.
2. Take your time.
Balancing your own well-being against other personal and professional responsibilities is tough. Often, finding the right work-life equilibrium starts with saying “No,” and so does getting enough sleep. Pare down your evening commitments so that you’ve got an hour completely blocked off to wind down before bed.
3. Implement a routine.
Establishing a schedule can help clue our bodies in to what’s to come. Maintaining a regular evening routine will help chill you out and let your mind know that it’s nearly time to fall asleep. For example, that could mean drinking a cup of (decaffeinated) tea and reading for 20 minutes each evening before bed.
4. Nap cautiously.
If you have a sleep debt to repay, it’s better to nap during the day than to mess up your nightly sleep schedule. That said, you don’t want a daytime snooze to keep you up at night. (For more napping tips head here!)
5. Eat (and drink) smart.
Some experts caution against going to bed too full or too hungry, as the discomfort may keep you awake. The same goes for drinking: Sipping too much before bed can cause mid-slumber trips to the bathroom, and caffeine and alcohol in particular have been shown to disrupt sleep.
6. Power down.
Any kind of light can shift circadian rhythms, making it harder to sleep at night. And if you’re constantly plugged in, you’re even less likely to hit the hay right away. Research has shown that the blue light emitted by electronics like laptops and cell phones disturbs sleep even more than natural light. Turn off those electronic screens at least an hour before bed to make dozing easier.
7. Prep before bed.
Wondering what to do with that electronic-free hour? Use the time to get together anything you’ll need in the a.m. — like a healthy lunch, make-ahead breakfast or a gym bag. Shortening your morning to-do list just might make it easier to roll out of bed.
8. Get cozy.
Temperature, noise, light and comfort can all impact your ability to sleep well. A cool, quiet room (around 65 degrees) has been shown to be an effective sleep environment. And if your mattress leaves you achy, you’ve got a good excuse to upgrade — your health may depend on it! The National Sleep Foundation offers even more recommendations for tweaking all of these for better sleep.
The Morning Person’s Guide to Waking Up with Ease
You’ve set yourself up for success and slept like a boss. But the battle isn’t won just yet. Here’s how to skip the snooze button and hop out of bed when that alarm starts buzzing.
9. Set your motive.
As with any change, it’s important to have a tangible reason for waking up early. Come up with a meaningful goal you’ll be able to achieve by starting the day earlier, whether that’s being able to fit in a morning sweat session or having some extra time to cook a healthy breakfast.
RELATED: 11 Superfood Breakfast Bowl Recipes to Jumpstart Your Day
“When you wake spontaneously, you’re likely in a light sleep stage.”
10. Play a mind game.
The alarm goes off, and the immediate temptation is to hit snooze. Go ahead, do it — but then stay out of bed for those next nine minutes. The idea of the so-called “inverted snooze” is to ease the pain of waking up by telling yourself you only have to stick it out for nine minutes. Move around, stretch, start brewing coffee — anything to keep yourself awake. By the time the alarm goes off again you should be awake and alert enough to start your day rather than still grumpy in bed and (likely) hitting snooze again.
11. Bite the bullet.
If you naturally wake within minutes of your alarm, it can be tempting to close your eyes and relish in a few more minutes of rest. But you’re better off just getting out of bed. When you wake spontaneously, you’re likely in a light sleep stage, explains Dr. Watson. Going back to sleep could send you into a deeper sleep stage, making it harder to wake up and start your day.
12. Make moves.
Finding the right alarm and where to put it can have a big impact on whether you wake in the morning. Try experimenting with the sound, timing and location of your alarm clock to help yourself get up when you need to. For example, some alarms wake you gradually with pleasant sounds to make the transition into daytime less jarring and more relaxed.
13. Seize the day.
Waking up with a groan and thinking about all the things you don’t want to do is a terrible way to motivate yourself to get out of bed. Instead, think ahead to the best things you’ll do all day to fuel your desire to get up and at ‘em.
14. Try an app.
There are several apps that promise to get you out of bed in the a.m. For example, Wake n Shake makes you shake your phone in order to turn off the app, while Better Me shares your failure to your Facebook every time you hit snooze. There are also apps, like Sleep Cycle, that use motion sensors to monitor your movement and determine the best time to wake you within a preset window.
15. Brighten up.
If you need to draw shades at night to make your room dark or — shudder — you need to wake before it’s light out, you can’t always rely on the sun to wake you. Fortunately, there are gradual light-up alarm clocks that promise to lull you out of sleep less painfully than your standard alarm.
How to Power Through the Morning
You’ve made it! You’re out of bed. Now, here’s how to get out the door without starting the day in grouch mode.
“Early in the a.m. your willpower stores are at their highest.”
16. Pare down to-dos.
You’ve already pre-packed your lunch or gym bag, giving you one less thing to worry about before coffee. Look for other ways to streamline your pre-work routine (including taking advantage of your coffee maker’s automatic timer!) so you can spend less time rushing through those early hours, and start enjoying them instead.
RELATED: 15 Gadgets for a Better Night’s Sleep
17. Amp up your productivity.
If you’re a regular snoozer, cutting out that extra nine minutes (or nine minutes times four or five) earns you bonus time each morning. Many creatives swear that early morning is the best time to write or think deeply and creatively about projects. Try taking a page from their book and dedicate even just a few minutes first thing in the a.m. to a project of your choice. You may be surprised at how rewarding it feels to start the day with a few tasks already checked off.
18. Eat a healthy breakfast.
To be your best self, it’s helpful to eat a good breakfast (trust us, morning meetings are better when you’re not hangry). Whole grain carbs plus protein give you a quick hit of energy and keep you going all morning. For an all-in-one solution that you can prep ahead, try these homemade protein bars or overnight oats.
19. Exercise in the morning.
Early in the a.m., your willpower stores are at their highest. By the evening, we get too busy and find too many excuses not to exercise. Plus, morning workouts will give you an extra shot of energy to carry you through the day ahead. Consider it your secret weapon as a newly initiated morning person.
Originally published September 2014. Updated October 2017.
ONE MORE THING:
I have shared where my struggles with sleep stem from. For me, the problem is never falling asleep, because the moment I finally do put my head on the people, I am out in seconds.
But do you struggle with actually FALLING ASLEEP? If that is the case, you might benefit from taking something to help you to fall asleep. Now I am not one to condone the consumption of prescription sleep meds, I prefer a much more natural, not-addictive route. It just so happens, TruVision Health makes just the product for this issue, truSLUMBER.
truSLUMBER encourages a good night’s rest that will allow you to begin the new day with renewed focus and energy. With no ingredients that may cause addiction or harmful side effects, you can rest easy with truSLUMBER.*
Sleeping disorders affect over 60% of people. These disorders range from not getting a full night’s sleep 1 or 2 nights a week to sleep apnea. This is no surprise when one considers the stress levels we encounter in our modern-day lifestyles. We are constantly multi-tasking and trying to accomplish more and more. It is no wonder that we can’t get our minds to slow down long enough for us to get 7-8 hours of solid sleep each night. truSLUMBER was developed to answer the need for better sleep.
The secret to the effectiveness of truSLUMBER’s ingredients are the sources for the extracts used in the formula. For example, melatonin is commonly used in natural sleep products. However, all melatonin is not equal. We scrutinized the sources for all of the ingredients in truSLUMBER and analyzed their chemical profiles. Simply put, our ingredients perform better than the sources used by other formulators.Check out the ingredients in more detail:
Cyracos ™: Cyracos has been clinically proven to help reduce stress and encourage relaxation. To guarantee a constant quality, Cyracos® contains Hydroxycinnamic acids, especially rosmarinic acid which is known in the scientific world for its health benefits.
Chamomile: Besides it’s sleep and relaxation benefits, Chamomile is helpful for a variety of stomach problems. It soothes stomach aches, eases the symptoms of irritable bowel syndrome, promotes elimination, and assists in overall digestion. It can also help calm menstrual cramps and boosts the immune system. Chamomile tea is currently being studied for its beneficial effects in the management of diabetes. In one study, daily consumption of chamomile tea was found to prevent the progression of diabetic complications and hyperglycemia.
Passion Flower: Passiflora incarnata, more commonly called passion flower, is an herbal remedy with calming effects. Passion flower may increase the amount of gamma-aminobutyric acid (GABA) in the brain, as explained by the University of Maryland Medical Center (UMMC), and GABA decreases the activity of certain brain cells.
GABA Calm: Gamma-amino butyric acid or GABA is a neurotransmitter that acts to reduce communication between nerve cells in the brain, producing a calming effect. GABA makes it easier to fall asleep by lowering the activity of neurons in the brain. GABA might also increase the amount of human growth hormone in the body, which might improve sleep cycles and decrease disruptions in sleep.
Melatonin: Perhaps one of the best known natural sleep remedies. New research indicates that melatonin does much more than help some people sleep better. These exciting studies show that melatonin’s multifaceted effects may improve treatment outcomes in cancer patients and extend their lives. Additional applications of melatonin include guarding the nervous system against degenerative diseases,such as Alzheimer’s disease and stroke,and preventing debilitating migraines.
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