Each person presents a routine different, although they perform almost all the same functions, but when it comes to sleep routine, we divide ourselves into two groups: the “night owls” and the “morning owls”. It is needless to point out that they are complete opposites. Our society is composed, at least for the most part, of “night owls”. Their habits directly affect their daily lives, mood and day-to-day performance.
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Is it possible for an owl to turn into a super morning person? If this is your case, read on to find out what are the main changes you should make to switch groups.
Our circadian rhythm is basically the mechanism that controls our urge to go to sleep at night and our wake up in the morning. So, if you're an owl but need to start developing a healthy and active routine in the morning, don't worry! Our cycle can be adapted to the new schedule.
We'll help you with that! According to psychologist and sleep specialist Whitney Roban, it is possible to train your circadian cycle to start at an earlier time.
When night comes, the absence of natural light and the drop in temperature make your body understand that "it's time to go to sleep". With that, he starts the release of melatonin, which is the sleep hormone. What makes it difficult for him to come or stay are some factors that are present in everyone's house: light and artificial heat. This just demonstrates that the circadian rhythm is no longer “controlled” by the sun.
Another thing that could be delaying your cycle is exercising at night, as this makes your body work in daytime mode. When you exercise, instead of your body releasing melatonin to go into rest, it releases glucose. It causes more energy to be produced, that is, the organism understands that it is working during the day! In order for you to become a morning person, you need to start changing some habits.
If you alter your routine, you'll find that you'll start to feel the need to relax sooner. There are some points you can start to change to get the routine that a morning takes.
These practices are essential to “teach” your body to go to rest earlier, however, there needs to be consistency in them so that it is really possible to see the effectiveness.
If you start a new job and need to start waking up at 6 am, but you usually will to sleep at 1 am, start going to bed at 11 pm every day and waking up at 5:45 am (15 minutes of lazy time in bed). Constancy is necessary. You need to do this for at least six weeks to get your body used to this new routine.
Start testing these tips and transform your life, because being a morning person brings countless benefits. So start your day with a big glass of water, drink your coffee and hold on tightly to the new customs.
