How to Become a Morning Person

HOW TO BECOME A MORNING PERSON You've tried going home before the bar's last call, setting your alarm to blare heavy metal, and downing a cup of coffee even before you pull back the sheets. But becoming a morning person is more than just forcing yourself to rise with the sun. People who wake up earlier tend to feel more optimistic and proactive, and can even be healthier and less stressed than those who tend to stay under the covers. So if you hate the morning alarm clock more than the day after Christmas, here are some tips to wake up on the right side of the bed every morning. SLEEP LIKE A PRO The obvious solution to waking up earlier and easier? Getting enough sleep in the first place. When we're sleep deprived, our reaction times slow down, our blood pressure rises, and we tend to eat more. keep the electronics out A Remove all reminders of work-related stress from the bedroom, including laptops, smart phones, and even briefcases. It's also best to stop using all electronics 45 to 60 minutes before bedtime. position it right Many doctors agree that sleeping on your back is best to prevent back pain, while side sleeping is best to help prevent heartburn and acid reflux. Sleeping on your stomach may stop snoring, although this can also lead to back and neck pain. watch out for dangerfoods Spicy foods can cause heartburn or indigestion, chocolate has sneaky caffeine that could keep you up, and alcohol can cause way too many nighttime trips to the bathroom. Stick to a warm mug of tea before bed. grab a book Kick back with a novel or some nonfiction before bed to help tire out your eyes. Or, write out stressful thoughts in a journal. take a warm shower Stepping out of a warm shower and into a cooler bedroom will cause a slight decrease in body temperature, which triggers a tranquil, drowsy feeling. listen up From white noise, to nature sounds, to mellow folk music, listening to tunes can help lull you to sleep in no time. get a good mattress Seek out a mattress that supports the spine and – most importantly – feels comfortable. HOW TO WAKE UP RIGHT One of the best ways to become a morning person is getting used to waking up at the same time every morning – which includes weekends (sorry!). If you start going to sleep and waking up at the same time, your body will naturally begin to feel tired and awake around those times. START SLOWLY Pick a new wakeup time and gradually work towards it. Want to SET SOME HAPPY SOUNDS wake up at 8 am but can't get up 'til 9? Start by setting the clock for 8:45, and move down in 15-minute increments Skip the beeps and blares and set an alarm tone to something soothing or fun. every few days. DON'T LOUNGE Make sure to get some GET ACCOUNTABLE Tell a friend or family movement in soon after member when you waking up – this will naturally make the body feel more energetic. Just a few jumping jacks should do it! want to wake up, and commit to a "text date," letting them know you've done it. START SLOWLY Shower, breakfast, read the morning SKIP THE SNO OZE paper. Creating and Bopping the button can actually disrupt our sleep cycles, which leads to less restful sleep. It might also affect cognition, and can leave us feeling more tired maintaining a morning routine will make getting up easier because it can just happen mechanically. when we get up. GET MOVING! Sometimes a little movement goes a long way. A morning workout can really get those energy levels goin'. And research suggests we get in a better workout – burning more fat and building more muscle – before a morning meal rather than after. pick a pal It's harder to bail when do what you love pay for it Pick an activity you can actually look forward to, whether that's Zumba or powerlifting or a gentle yoga class. Consider signing up for a personal tralner, paying for a gym membership, or coughing up a fee for a fitness class. You'll be hard-pressed to waste $10 every time you hit "snooze." there's a buddy walting for you by the dumbbells. Plus, studies suggest we get in a better workout when there's someone else around. taste the reward pencil it in get prepped It's best to chow down between 30 and 60 Schedule exercise Into your calondar beforehand and remind yoursolf it's an unbreakable commitment as soon as you wake up. The night before the gym sesh, pack a bag with all the essontials and lay out your workout gear so there's one less hurdle to jump over in the morning. minutes after working out. So know that if you actually get up and go work out, you can return to a deliciously gratifying (but healthyl) treat. BREAKFAST BITES Not only does breakfast provide energy for all those morning activities, it can also help prevent the mid-morning slump, boost concentration, and provide necessary healthy breakfast has also been shown to help vitamins and minerals. A maintain a healthy body weight. Ricotta and Breakfast Tomato Breakfast Sandwich Breakfast Burrito Quinoa Bites Here's a new way to enjoy quinoa: mini quinoa break- fast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup of your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly greased mini muffin tin and bake at 350 degrees for 15-20 minutes. These make great on-the-go breakfast snacks and are delicious warm or cold. Breakfast burritos make for a Here's a healthiertake on the classic breakfast sandwich Start with 2 slices of hearty whole-grain bread (extra points for a fresh- baked variety). Spread each slice with 1 tablespoon ricotta cheese, then sprinkle with kosher salt and fresh cracked tasty, easy morning meal (who doesn't love a burrito?). Scramble 2 egg whites, ¼ cup black beans, 2 tablespoons salsa, and 2 table- spoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Protein from the eggs and black beans should keep you fuller longer, and the spicy salsa keeps things interesting. pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with a paper towel to remove excess liquid) and enjoy. MORNING REWARDS For those whose mornings feel more like a race to shower, dress, and maybe scarf down a piece of toast before bursting out the door, a little more motivation to wake up might be necessary. Plan out pleasurable morning activities so there's something to look forward to each time you wake up. tune in Snag a fancy radio/alarm clock and set the alarm to a favorite station. There's nothing like hearing a favorite song first thing in the morning to set the mood for a kick-ass day. take a hike Sometimes a little jaunt around the block is all we need to boost our spirits and jumpstart the day (and snag some of the sun's Vitamin D, to boot). chill out Designate a special place and time every morning for a few minutes of meditation. Ready to wake up on the right side of the bed? People should have a plan of action when it comes to becoming a morning person. For even more awesome guidance, check out Greatist's How to Become a Morning Person guide, which includes a 5-week plan to waking up earlier and easier. The guide includes tips for everything from learning how to improve the quantity and quality of your sleep to skipping the snooze button, recipes for energizing breakfasts, workouts to get you moving in the morning, and other motivational morning tips. You'll be able to wake up with the sun - and feel great doing it – in no time! Great.st SOURCES http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174832/ http://www.ncbi.nlm.nih.gov/pubmed/20579971 http://www.ncbi.nlm.nih.gov/pubmed/16628150 http://www.ncbi.nlm.nih.gov/pubmed/18379395 http://www.ncbi.nlm.nih.gov/pubmed/9741608 http://www.ncbi.nlm.nih.gov/pubmed/19456998 http://www.ncbi.nlm.nih.gov/pubmed/19456998 http://www.ncbi.nlm.nih.gov/pubmed/21328208 http://www.ncbi.nlm.nih.gov/pubmed/21546927 http://www.ncbi.nlm.nih.gov/pubmed/23167985 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3002457/ http://www.ncbi.nlm.nih.gov/pubmed/9854277 HOW TO BECOME A MORNING PERSON You've tried going home before the bar's last call, setting your alarm to blare heavy metal, and downing a cup of coffee even before you pull back the sheets. But becoming a morning person is more than just forcing yourself to rise with the sun. People who wake up earlier tend to feel more optimistic and proactive, and can even be healthier and less stressed than those who tend to stay under the covers. So if you hate the morning alarm clock more than the day after Christmas, here are some tips to wake up on the right side of the bed every morning. SLEEP LIKE A PRO The obvious solution to waking up earlier and easier? Getting enough sleep in the first place. When we're sleep deprived, our reaction times slow down, our blood pressure rises, and we tend to eat more. keep the electronics out A Remove all reminders of work-related stress from the bedroom, including laptops, smart phones, and even briefcases. It's also best to stop using all electronics 45 to 60 minutes before bedtime. position it right Many doctors agree that sleeping on your back is best to prevent back pain, while side sleeping is best to help prevent heartburn and acid reflux. Sleeping on your stomach may stop snoring, although this can also lead to back and neck pain. watch out for dangerfoods Spicy foods can cause heartburn or indigestion, chocolate has sneaky caffeine that could keep you up, and alcohol can cause way too many nighttime trips to the bathroom. Stick to a warm mug of tea before bed. grab a book Kick back with a novel or some nonfiction before bed to help tire out your eyes. Or, write out stressful thoughts in a journal. take a warm shower Stepping out of a warm shower and into a cooler bedroom will cause a slight decrease in body temperature, which triggers a tranquil, drowsy feeling. listen up From white noise, to nature sounds, to mellow folk music, listening to tunes can help lull you to sleep in no time. get a good mattress Seek out a mattress that supports the spine and – most importantly – feels comfortable. HOW TO WAKE UP RIGHT One of the best ways to become a morning person is getting used to waking up at the same time every morning – which includes weekends (sorry!). If you start going to sleep and waking up at the same time, your body will naturally begin to feel tired and awake around those times. START SLOWLY Pick a new wakeup time and gradually work towards it. Want to SET SOME HAPPY SOUNDS wake up at 8 am but can't get up 'til 9? Start by setting the clock for 8:45, and move down in 15-minute increments Skip the beeps and blares and set an alarm tone to something soothing or fun. every few days. DON'T LOUNGE Make sure to get some GET ACCOUNTABLE Tell a friend or family movement in soon after member when you waking up – this will naturally make the body feel more energetic. Just a few jumping jacks should do it! want to wake up, and commit to a "text date," letting them know you've done it. START SLOWLY Shower, breakfast, read the morning SKIP THE SNO OZE paper. Creating and Bopping the button can actually disrupt our sleep cycles, which leads to less restful sleep. It might also affect cognition, and can leave us feeling more tired maintaining a morning routine will make getting up easier because it can just happen mechanically. when we get up. GET MOVING! Sometimes a little movement goes a long way. A morning workout can really get those energy levels goin'. And research suggests we get in a better workout – burning more fat and building more muscle – before a morning meal rather than after. pick a pal It's harder to bail when do what you love pay for it Pick an activity you can actually look forward to, whether that's Zumba or powerlifting or a gentle yoga class. Consider signing up for a personal tralner, paying for a gym membership, or coughing up a fee for a fitness class. You'll be hard-pressed to waste $10 every time you hit "snooze." there's a buddy walting for you by the dumbbells. Plus, studies suggest we get in a better workout when there's someone else around. taste the reward pencil it in get prepped It's best to chow down between 30 and 60 Schedule exercise Into your calondar beforehand and remind yoursolf it's an unbreakable commitment as soon as you wake up. The night before the gym sesh, pack a bag with all the essontials and lay out your workout gear so there's one less hurdle to jump over in the morning. minutes after working out. So know that if you actually get up and go work out, you can return to a deliciously gratifying (but healthyl) treat. BREAKFAST BITES Not only does breakfast provide energy for all those morning activities, it can also help prevent the mid-morning slump, boost concentration, and provide necessary healthy breakfast has also been shown to help vitamins and minerals. A maintain a healthy body weight. Ricotta and Breakfast Tomato Breakfast Sandwich Breakfast Burrito Quinoa Bites Here's a new way to enjoy quinoa: mini quinoa break- fast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup of your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly greased mini muffin tin and bake at 350 degrees for 15-20 minutes. These make great on-the-go breakfast snacks and are delicious warm or cold. Breakfast burritos make for a Here's a healthiertake on the classic breakfast sandwich Start with 2 slices of hearty whole-grain bread (extra points for a fresh- baked variety). Spread each slice with 1 tablespoon ricotta cheese, then sprinkle with kosher salt and fresh cracked tasty, easy morning meal (who doesn't love a burrito?). Scramble 2 egg whites, ¼ cup black beans, 2 tablespoons salsa, and 2 table- spoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Protein from the eggs and black beans should keep you fuller longer, and the spicy salsa keeps things interesting. pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with a paper towel to remove excess liquid) and enjoy. MORNING REWARDS For those whose mornings feel more like a race to shower, dress, and maybe scarf down a piece of toast before bursting out the door, a little more motivation to wake up might be necessary. Plan out pleasurable morning activities so there's something to look forward to each time you wake up. tune in Snag a fancy radio/alarm clock and set the alarm to a favorite station. There's nothing like hearing a favorite song first thing in the morning to set the mood for a kick-ass day. take a hike Sometimes a little jaunt around the block is all we need to boost our spirits and jumpstart the day (and snag some of the sun's Vitamin D, to boot). chill out Designate a special place and time every morning for a few minutes of meditation. Ready to wake up on the right side of the bed? People should have a plan of action when it comes to becoming a morning person. For even more awesome guidance, check out Greatist's How to Become a Morning Person guide, which includes a 5-week plan to waking up earlier and easier. The guide includes tips for everything from learning how to improve the quantity and quality of your sleep to skipping the snooze button, recipes for energizing breakfasts, workouts to get you moving in the morning, and other motivational morning tips. You'll be able to wake up with the sun - and feel great doing it – in no time! Great.st SOURCES http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174832/ http://www.ncbi.nlm.nih.gov/pubmed/20579971 http://www.ncbi.nlm.nih.gov/pubmed/16628150 http://www.ncbi.nlm.nih.gov/pubmed/18379395 http://www.ncbi.nlm.nih.gov/pubmed/9741608 http://www.ncbi.nlm.nih.gov/pubmed/19456998 http://www.ncbi.nlm.nih.gov/pubmed/19456998 http://www.ncbi.nlm.nih.gov/pubmed/21328208 http://www.ncbi.nlm.nih.gov/pubmed/21546927 http://www.ncbi.nlm.nih.gov/pubmed/23167985 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3002457/ http://www.ncbi.nlm.nih.gov/pubmed/9854277