I've never been a naturally early riser. I mean, I have a job, so I set an alarm and get up when I'm supposed to, but if it were up to me, I'd sleep till about 9 every day and not go to work until noon. But that's not how life works, so if you need help becoming more of a morning person, the New York Post has some tips!
Experts say, if you're trying to adjust your sleep pattern, you have to be vigilant for about a month; you won't change your behavior overnight, but it can be done!
1. Force yourself to get up on time--no snooze button! Then immediately get some sun. It signals your body to stop producing the sleep hormone melatonin. Try opening your curtains or having breakfast on the patio.
2. No caffeine after 3:00 PM. That means coffee AND soda. It might not matter for everyone, but people in the study had a three o'clock cutoff time for caffeine.
3. Keep lights to a minimum at night, and put down the phone. Get in bed two or three hours earlier than usual. It trains your body to start producing melatonin earlier, so it's easier to sleep. So if you don't usually go to bed until 1 or 2am, start trying to go to bed around 10 or 11pm.
4. Stick to your schedule. Don't stay up late, or sleep in on weekends. For the first month or two, try to go to bed within the same 30-minute window each night. And naps are okay, but not after 4:00 PM.
5. Move up your meals. Have breakfast as soon as you wake up. Don't do dinner after 7:00 PM. And you might need to shift a few other things too. Like showering earlier, or exercising in the morning instead of at night.
I know some of this is easier said than done, but maybe start by choosing one of these tips to work on, and then incorporate more as you master each one. Good luck!
[NY Post]