Is there a way to go from being a night owl to an early bird?
As the days get darker and the outside temperatures drop, waking up earlier can be more challenging than ever. However, experts say there are ways to condition your body to rise and shine.
The average American goes to bed at 11:39 p.m., but evidence suggests we should hit the hay much earlier. Eighty percent of human growth hormone is produced between the hours of 10:00 PM and 2:00 AM. This window is considered optimal for deep sleep, which lasts approximately 20 to 40 minutes and precedes REM sleep. Also known as slow wave sleep (SWS), N3 and delta sleep.
Experts agree that deep sleep is critical for the body’s restoration and growth. It strengthens the immune system and cell regeneration, strengthens muscles and bones, slows down brain activity and lowers blood pressure.
And previous research has suggested that the early bird really does get the worm: A survey of 2,000 Americans found that early risers made more money than those who stayed up late.
Read on to learn more about how to fall asleep to reach your peak and maximum earning potential.
exercising
A good sweat can lead to better sleep.
Exercise causes a change in body temperature, mimicking the temperature change that occurs before a person falls asleep. It can also help to reset a person’s internal body clock, as well as relieve symptoms of anxiety and depression that can interfere with good sleep.
The Sleep Foundation found that those who experience chronic insomnia and start regular exercise can fall asleep up to 13 minutes faster and stay asleep for 18 minutes longer.
As with all things, timing is of the essence.
A recent study found that exercising at night can increase lifespan. This information it contrasts with some previous studies that have found it could be better processed in the morning.
While exercise at any hour has benefits, it’s recommended to stop it before lights out, as vigorous activity less than an hour before bedtime can hinder one’s ability to ride waves on land.
Let the light in
Experts agree that the single best way to feel alive when your AM alarm goes off is to expose yourself to a light source as soon as possible.
Maximizing outdoor light exposure in the morning reduces the body’s production of the sleep-inducing hormone melatonin, while promoting the release of cortisol, which tells the body to wake up. Opening the curtains to let in the sun or eating breakfast on the porch or by the window provides a free boost in the morning.
Bonus: According to the Centers for Disease Control and Prevention (CDC), waking up earlier in the morning equates to feeling sleepy earlier in the evening, contributing to an early bird routine.
On dark winter days or in places with limited sunlight, night owls can invest in a UV lamp, light box or sunrise alarm that simulates a natural dawn. By mimicking exposure to natural light that affects our internal clock, these alarms aim to create a gentler wake-up experience that can help us get up and go.
Turn off
In addition to getting sunlight in the morning, experts note that it’s important to stop screen time 30 to 60 minutes before bed.
Screens emit blue light, which mimics sunlight and inhibits the body’s production of melatonin. Research has found that exposure to blue light emitted by electronic screens can disrupt circadian rhythms, leading to sleep delays.
If you want to go to bed and wake up earlier, turn off as soon as possible.
Cool down your sleeping cave
Research has established the connection between temperature and sleep regulation.
Dr. Alex Dimitriu, a California-based psychiatrist and sleep doctor, previously told The Post that a cool room — between 60 and 67 degrees — is best for getting to and staying asleep. When your body temperature drops, it signals that it’s time to slow down. He recommends using blankets, rather than heating, to warm up after you’re in bed.
The ideal temperature varies among experts. The Sleep Foundation says to aim for 65 degrees Fahrenheit, while The Cleveland Clinic advocates setting the thermostat to 60 to 67 degrees Fahrenheit to turn your bedroom into a “cool, dark and quiet” cave.
Cleveland Clinic sleep psychologist Michelle Drerup explains that “heat is a big disruptor of REM sleep,” the stage of sleep associated with dreaming.
Keep your routine
As the saying goes, early to bed, early to rise.
For those struggling to find the perfect sleep and wake time, try going to bed and waking up 15 minutes earlier each day until you find your ideal window.
When you set that sweet spot, keep your sleep and wake times consistent on both work days and days off. While the weekend benefit of staying up late and sleeping in is tempting, it throws off your body’s circadian rhythm.
Instead, stick to the same schedule (between 15 and 30 minutes) every day.
Experts recommend seven to nine hours of sleep a night to lower your risk of developing obesity, heart disease and depression, among other chronic conditions.
whether have trouble switching off before bed, you might want to try a military technique. Users claim it helps them fall asleep within two minutes of shutting them down the eyes.
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