We all know that person around us who, while we haven’t even (painfully) gotten out of bed yet, has already had time to go for a run, meditate, have breakfast and answer a dozen emails.
These early risers are called “larks”. They have no problem waking up early, sometimes even before the alarm clock rings, and are immediately ready to face the challenges of the day. Rest assured, these larks do not constitute the majority of the population. In fact, most of us tend to hit the snooze button to get a few minutes of sleep until we wake up late and have to run around to get to work on time. . So, of course, the problem may not really arise in these times of majority teleworking ( courage to all those who have to go to their place of work! ) but that’s not a reason not to change your habits . !
Indeed, it has been proven and demonstrated that people who get up early are happier, more focused, less stressed, less prone to depression and have a more balanced metabolism and weight. Not bad is not it ?
Of course, if you’re a real night owl, it won’t be easy for you to drastically change your sleep habits overnight, and that’s not the goal either 😉
It is important to take your time and find a rhythm that suits everyone. That’s why we’re offering you 10 tips to help you, slowly, change the situation and start your days off on the right foot . Who knows, maybe the morning will even become your favorite time of day?
1. Sleep more
It goes without saying, yes, but nothing beats a booster shot. It is essential to sleep between 7 and 9 hours per night. Your body needs to recover to function properly.
It is during sleep that the cells of your body are renewed, that your brain assimilates and sorts all the information stored during the day.
A lack of sleep will inevitably lead to:
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A weakening of the immune system (your body will produce fewer antibodies). So you’re more likely to catch a good old cold. A study estimates this risk of falling ill three times higher in a weak sleeper versus if you sleep at least seven hours a night.
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An increased risk of heart disease. By not getting enough sleep, you expose yourself to a greater risk of heart attack, vascular problems and stroke.
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An increased risk of contracting a chronic disease including Type 2 diabetes.
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A loss of concentration and of your memory faculties.
And this is not an exhaustive list! Without falling into anxiety, you have understood that sacrificing hours of sleep is putting your health at risk. Even if you have busy days, learn to reorganize and prioritize in order to keep your 8 hours of sleep.
2. Turn off your screens before going to sleep
Avoid using your phone, tablet, computer etc. before going to bed. You will send a contradictory message to the brain and this will slow down your sleep (in addition to damaging your eyes). The blue light from the screens will also prevent the secretion of melatonin, the sleep hormone. Not ideal either.
Experts therefore recommend a “ digital curfew at least one hour before bedtime ” to avoid, precisely, causing cognitive excitement. Transform your bedroom into a calm and cocoon environment, without light or noise. Meditate, read, prepare a herbal tea instead! If it is essential for you to consult your smartphone, reduce the brightness to the maximum. (but really, is it essential? 😉 )
3. Listen to yourself, go to bed when you feel tired
We often tend to go to bed at a fixed time and that’s good! However, if after an exhausting day you feel tired sooner than usual, don’t ignore your body’s signals (eye tingling, stiff neck, repetitive yawning, etc.) and go to bed. Fighting fatigue will send mixed messages to your brain and make you feel even more tired.
4. Skip the snooze button
Already because it systematically puts us late, and then also because you are likely to plunge back into a deeper sleep phase which will make waking up even more difficult.
Instead, opt for apps like “ Sleep Time ” that will help you determine the best time to go to bed and wake up based on your sleep stages.
Another option: place your phone away from your bed, out of reach. When the alarm sounds, you’ll have to get up to turn it off. Most of the work will be done.
5. GET UP QUICKLY AND MAKE YOUR BED
This tip goes hand in hand with the previous one. The alarm rings ? Turn it off and get up. Don’t lie in bed, don’t start scrolling on social media. Your bedroom is a place of relaxation, get out there pretty quickly. But first, open the curtains to let in the light and make your bed : you won’t be tempted to dive back into it at the first opportunity.
6. SEND THE RIGHT SIGNALS TO YOUR BODY
Once out of bed, so as not to remain in this semi-drowsiness which is not very pleasant and which often makes you want to go back to bed… send signals to your body! You are waking up and it can reactivate! For example: wash your face with cold water several times, drink a large glass of cold water, stretch… Do what makes you feel good, and you will gradually reactivate the energy. Thus, the body understands that the day can start, no matter what time it is 😉
7. EXERCISE IN THE MORNING
If you’re not a morning person, this may seem completely surreal to you. But we challenge you to try the experience over a week!
No need to do a 1h30 session, 15-20 minutes is enough. Gentle yoga, pilates or, on the contrary, something more dynamic, more cardio: it’s up to you. You will activate your heart, eliminate toxins that disturb your sleep and start your day with a clear mind. Your brain will also release endorphins, these “pleasure” molecules that will give you a real feeling of well-being after your practice.
We invite you to consult our online course schedule HERE . Yoga, Pilates, Bootcamp, Cardio Boxing, Stretching, Sophrology… there’s something for everyone! You should be able to find your happiness 🙂
8. PLAN small things that will make YOU happy when you wake up
It can be your essential cup of coffee, a delicious breakfast prepared with love, a motivational playlist that will get you going: find what will make you impatient to get up in the morning ( breakfast for me! ). Do not perceive waking up early as a constraint; transform it into a moment for you by favoring what comforts you and makes you happy.
9. Anchor this routine
A single watchword: be constant . You won’t necessarily be able to get up every day at 5:30 a.m. with the snap of your fingers (and again, that’s not a goal). But that doesn’t mean you should be discouraged. Try all these little tricks and repeat them every day to get your body and brain used to it. You will see that waking up early in the morning will gradually become a real pleasure and you will feel all the benefits.
10. BE PATIENT & KIND
No change is a snap, and coercion rarely works. So take the time to make these small adjustments, at your own pace. Be satisfied with each small step and congratulate yourself: you can never be kind enough to yourself!
The cards are now in your hands, it’s up to you! But do not hesitate to go gradually . If you are used to getting up at 10:00 a.m. every morning, going to an early wake-up call at 5:30 a.m. will be abrupt and may cut you off from wanting to repeat the experience. Be strategic and advance the alarm clock little by little to get your body used to it and hold on for the long term. It’s the key to success !
And then, above all, if there’s one thing you need to remember, it’s that to become a morning person, it starts the day before, with a good night’s sleep ! 😉
