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Thursday, January 15, 2009

9 Ways to Become a Morning Person

Blogger and a working wifey at the same time LIKE ME, then I would say I should have been a morning person! But the trouble is, I AM NOT - I DO HATE GETTING UP EARLY IN THE MORNING, so do MY HUBBY! In short, every single morning we wake up, we always moan of feeling like not getting up, to take shower and ready to get to work. In fact, the first phrase we always say every single morning is - "I DON'T WANNA GET UP, CAN YOU WORK FOR ME HONEY PLEASE...

Especially that I do paid posts while opps normally come up only between 11-12 midnight (our time), and writing them until 3am, so I end up of staying late not to lose them! Tough life huh, but it is being said "IF YOU SNOOZE, YOU LOOSE"... Geezzz, and that's every other night, so meaning - the more I become lazy to get up in the mornings...

If you're a late-night or late-morning person living in an early-rising world, here's how to adjust your body clock and make getting up easier.

Night owls don't have it easy. After all, few people can choose to show up at work or school late. And that night-owl tendency--sleep doctors call it a "delayed sleep phase," in which you go to bed and rise late--is hard to change. "Some people have this tendency right from the minute they come out of the womb," says
Dr. Nancy Collop, director of the Johns Hopkins Hospital Sleep Disorders Center in Baltimore. However, staying up late and hauling yourself out of bed painfully in the morning is a bad idea: adults typically need seven or eight hours of sleep a night, and chronic sleep deprivation has been linked to a range of risks, from car accidents to obesity and depression. Fortunately, a few easy steps Collop recommends can help shift the body's internal clock and win you some precious dream time.

1. Routine, Routine: Try to get up at the same time each day--even on weekends and days off. Disruptions in your schedule could throw off the body's sleep pattern for weeks.

2. Let the Sun Shine In: Sleep in a room with eastern exposure, and with the blinds up, so the morning sun shines in. Light is how the body sets its clock. Or, if your room lacks early sun, invest in a "light box" that greets you with full-spectrum light mimicking the sun. Light boxes typically shine 2,000 to 10,000 lux, depending on how far away you sit. Collop recommends an hour of 2,500 lux each morning, but even a half hour will help. Although some people can reduce the time they sit before the light box as the body adjusts; many relapse quickly into their old sleep habits when they stop using the light box altogether.

An ordinary lamp won't do the trick. However, at night it may be helpful to avoid spending too much time in stores with bright lighting in the evening. One 2003 study of Japanese junior-high-school students concluded that those who went to convenience stores after sunset stayed up longer and slept less.

3. Get Some Extra Help: Sleeping pills may be needed to get to sleep in the evening, but ideally only temporarily to establish the desired routine. A time-released drug may help by keeping the level of the medication even through the night.

4. Noises Off: Don't read or watch TV in bed. Use the bed for sleeping (and of course, sex).

5. Smart Snacks: Don't eat large meals late at night--but small snacks before bed are sometimes helpful, says Collop. Foods containing the amino acid tryptophan such as turkey and milk may help. Avoid alcohol. Although it induces sleepiness, once the effect wears off, booze interferes with sleep.

6. Curb the Caffeine: Don't rely on coffee. Small amounts can help in the morning, but night owls shouldn't drink coffee in the afternoon.

7. Wind Down, Not Up: Don't exercise near bedtime, as exercise raises the body temperature and can interfere with sleep.

8. Get Help: Consult a sleep specialist if you're having trouble getting into a sleep routine. And persistent sleepiness despite a good night's sleep may be a sign of a serious sleep disorder or other health condition

9. Don't Be Hard on Yourself: Morning slowness doesn't mean you are lazy or apathetic about your day. Night-owl tendencies are estimated to be at least 50 percent genetic in origin, says Steven Brown, a sleep exert at the University of Zurich. You may find rising early a struggle for much of your life. But even night owls often naturally shift toward earlier bedtimes and rising as they age, typically after 60.

Source: Newsweek

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13 comments:

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Mira said...

Hi Madz, I'm not at all a morning person, I'm a certified owl, lol. I start my day after my son's bedtime. It's at night that I am more productive, but of course like you said I too need to get up as soon as my son is awake.

Thanks so much for your generous prize donations! Yes, I'll take them LOL.

maxi said...

i hate going up in the morning, too especially here in sweden when it's cold all day long... but my boyfriend gets up early! even during weekends, he can not stay so long on bed as it irritates him... as for me, i love to sleep!

maxi of www.healthnbeyond.com

maria said...

hi madz! you have been awarded, please grab it here.

Joops said...

You sounds like my wife... She stayed up late in the computer every night and I feel bad for her because our son still wakes up duriing night time so she always gets less sleep...

misty said...

Hi sis, thank you so much for the comment on my post. I don't know who that goddess is and I dont have any idea what's her problem hahaha... Anyhow, all your kind words and opinions make me feel better. Thanks to all of you who commented!

chubskulit said...

thanks for the greetings to my son sis!

ryliej said...

I only get like 3-4 full hours of sleep everyday sis, lam mo na, need to stay awake or else we lose opps hehehe..

Lynn said...

same here, sistah. there are times nga magpilit jud ako mata kay lami pa itulog. naa pud times nga gusto pa ko matulog pero akong mata mubuka na. way klaro! LOL.

but more often than not, i'm already up at 6:30am coz i have to prepare my son for school pa. :)

Madz said...

Hello te Mira, likewise!! hehehe..I AM ABSOLUTELY A BED PERSON!! hahahhaah

You're welcome, my pleasure to be one your mentioned sponsors... pra sikat ba.... hahahhaa

Madz said...

Hiya sistah Maria, long time haven't heard from you nor got a quick visit.. been busy huh! anyway thanks will grab it and spread to my circle of friends... Thanks a lot for remembering me, appreciate it...

Hiya Joops, yah but you musn't stop reminding her that she needed to take a break and have some sleep, otherwise, it could be worst if nobody will look after the kids.. hopefully not...

Madz said...

Hi sistah Rose (misty, tyliej, chubskulit) it was my pleasure to ease your feelings, and to have shared what's on my mind... it was nice to share some ideas too... good you feel better now, 4get about her okay?

Madz said...

Lynn, usahay gd ako shower is even less than 5 minutes kay late nman sa work!! hahahha... basta lng gd mabasa ang buhok, refreshing pod bisan way klarong ligo.. hahahaha

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