a complete guide to become an early bird

Written by: Abdur Rehman Khan

When it comes to sleep habits, people are generally divided into two groups we all know: Early birds and night owls. Multiple factors like our age, genetics and even mattresses determine which group we fall into.
While being a night owl is not necessarily bad, research has proven time and again that early birds have more health benefits than those who stay up all night. These benefits are both mental and physical.

Tips to switch
While there is no magic pill that can make people switch suddenly, there are some practical tips that can help people shift their routines. It is important to note that these changes do not occur overnight. However, with discipline and consistency, you can join a healthier group.

Sleep hygiene
One of the most important sleeping habits is sleep hygiene. Taking a shower not only cleans the body making you feel better about yourself, but it also cools down the body's temperature which helps to go to sleep. Make sure to also clean your bed, your pillow and the general surroundings. A dirty, overloaded chair, for example, can unconsciously make you anxious and steal some sleep.

Lighting can make all the difference when it comes to sleep routines. At night time, make sure you are away from light, and yes that includes your smart devices, at least two hours before bedtime. Before you go to sleep, instead of using blackout curtains, leave them open. This way, natural light can reach you in the morning, helping you wake up naturally.

Changing bedtime
Changing your bedtime has to be one of the toughest tasks you will do. Having spent years sleeping at a certain time wires our brains and makes it difficult for us to choose any other time. Therefore, start small. Move back 15 to 20 minutes from your original sleep time. If you sleep at 11.30 pm, try going to bed at 11.00 pm tonight. 

Staying away from the phone
Bringing the phone or any other tech device to the bed is lethal. The urge to scroll social media when we are unable to fall asleep is quite hard to fight. The blue light that emits from our screens can further suppress the production of the sleep hormone called melatonin. Therefore, make sure to be miles away from all types of screens.

  • In: Lifestyle