The wellness benefits of being an early riser go far beyond feeling cheerful in the morning, from glowing skin and more energy to better eating habits, fewer jitters and increased productivity.
Studies suggest that only around 18 per cent of people are morning types, and 27 per cent are night owls. The rest of us fall somewhere in between.
If you are a night owl and dream of jumping out of bed refreshed every morning, these 15 tips will help jumpstart your day.
- Gradually move your sleep-wake times by 15 to 30 minutes every few days, and within a month, you will be in the groove and enjoying your new routine.
- Getting out in the sunlight as soon as you wake makes it easier to alter your sleep times and shift your sleep schedule earlier. On rainy days, use the Philips Wake-Up Light, which mimics a natural sunrise and gradually wakes you up in a natural, refreshing way.
- How well you sleep often depends on how stressed you are, so drink a cup of Ceremonial Cacao in place of your morning coffee and replace caffeine's jitters with nutrients that energise and calm. It helps reduce blood pressure (night owls often have higher night-time blood pressure), takes the edge of anxiety so you aren't lying in bed worrying all night, and its magnesium concentration provides deep relaxation.
- A morning workout sets you up for a healthy day ahead. You are more inclined to make better food choices and enjoy increased energy, and the post-exercise endorphins make you feel more positive and optimistic.
- A filling breakfast will give you more energy to take on the day and keep you feeling full, preventing poor food choices later in the day.
- Need that extra push to get you out of bed in the mornings? Giving yourself something to look forward to will have you springing to your feet! Plan a workout with friends, a Ceremonial Cacao Ceremony, or a delicious breakfast.
- Keep a journal that details the positive feelings you experience when you wake up early. When it's hard to get up, have a read and remind yourself of the benefits.
- Limit evening screen time. The bright light from televisions, phones, and computers overstimulates as it delays the release of the sleep hormone.
- Alcohol might make you sleepy, but it can lead to poor sleep quality and wake you during the night. It can also make you feel groggy in the morning.
- Drink Cacao daily and let its 300 + nutrients and compounds nurture your body. One cup daily improves cognitive function, supports the cardiovascular system, boosts immune health, elevates gut health, and improves mood and sleep.
- Allow yourself 15 minutes after your alarm goes off for your body and mind time to transition slowly into the day. Sit up slowly, drink a glass of water, and take some time to stretch your body. Give yourself time to wake up properly.
- Avoid relying on caffeine to wake you up each day. It may help you stay focused in the short-term, but it won't replace a strong morning and bedtime routine. Instead, brew a cup of Cacao brimming with theobromine, a naturally occurring stimulant that dilates blood vessels (instead of constricting them) to increase blood flow. It will give you the same energy boost as coffee but is non-addictive, longer lasting, and jitter-free!
- Working out late in the evenings can make it harder to wind down before bed. Plan your workouts earlier in the day so you can gently relax later on and enjoy a restorative sleep at night.
- A study in the Journal of General Psychology found a connection between late-night and early-morning behaviors - the night owls who went to bed and got out of bed late were more likely to procrastinate throughout the day than the early birds.
- Ask yourself, "Why do I want to get up earlier in the morning?" and "What do I hope to gain by changing my schedule?" Find good reasons and activities that resonate with you and make waking up more enjoyable.
Take the pressure off on days when you need to stay in bed a little longer, whether you're sick or had inadequate sleep. It happens - and you've earned it!