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A (Former) Night Owl's Guide to Becoming a Morning Person

Track your mood to see the gains

Once you start your changed routine, track your mood, energy levels, and sleep habits for about two weeks.

How you feel in the afternoon is the true test of sleep quality. Adequate sleep should result in improved memory, mood stability, creativity and impulse control. 

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A (Former) Night Owl's Guide to Becoming a Morning Person

A (Former) Night Owl's Guide to Becoming a Morning Person

https://www.nytimes.com/2020/01/16/smarter-living/night-owl-sleep-guide.html

nytimes.com

5

Key Ideas

The problem with staying up late

Long days can leave us tired and exhausted. But, our days would be less hard and exhausting if we weren't so tired through them.

Most night owls have to wake a similar time to other people. It means they are forced to sleep five or six hours instead of sleeping for seven or eight hours. Consequently, they feel tired all the rime.

Learn to love a good night's sleep

When trying to change your sleep habits, don't give up too soon. Keep it up for a week. The days will get easier, and you'll learn to love sleep again.

To get to bed earlier, slow down in the evenings. Read a book rather than engaging with your smartphone or laptop. Listening to music is good too.

Have something to get up for

Schedule something fun or desirable to look forward to in the morning before work. 

It could include coffee, the news, gym or uninterrupted smartphone access.

Track your mood to see the gains

Once you start your changed routine, track your mood, energy levels, and sleep habits for about two weeks.

How you feel in the afternoon is the true test of sleep quality. Adequate sleep should result in improved memory, mood stability, creativity and impulse control. 

It might be your chronotype

If nothing you do can change your sleep patterns, it might be your chronotype, where you are naturally more productive later in the day.

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Get enough sleep in unusual times

Whenever we undergo a change in our daily schedule, our sleep tends to suffer a bit.

Simple facts such as not waking up and going to bed at the usual hour, not getting enough natural light or making less to no exercise can lead to sleep disorders.

Save your sleep

Especially during times of staying only in the house, one needs to make sure that the regular schedule is not too much disturbed, as this can lead, among other issues, to sleep disorders.

A good way to get your normal sleep is by maintaining a regular wake-up and bedtime, even through unusual periods of time. Furthermore, ensuring that your room gets enough natural light, or even better, that you get it, will definitely help. Among other helpful tips there are the fact of giving up on coffee or making as many indoor physical exercises as possible.

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The Science of Sleep

The average adult spends 36 % (or about one-third) of his or her life asleep.

Purpose of Sleep:

  • Restoration
  • Memory Consolidation
  • Metabolic Health
Restoration

The first purpose of sleep is restoration.

Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.

Memory Consolidation

The second purpose of sleep is memory consolidation.

Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.

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A Free Gift of Time

The early hours of the morning are like 'free hours', as while others are asleep, you get to experience a quiet time, be more productive, and prepare for the day ahead.

Low-Power Activity

When you get up early in the morning, instead of feeding your brain a toxic post from social media or the news, try to do a low-power activity which soothes and calms you.

Standing in the kitchen, slowing waking up your mind, making your coffee and preparing mentally for the day is a great way to have productive hours ahead.

Morning Sun

Don't underestimate the importance of light in waking up. We're hard-wired to wake up when it's light and get sleepy when it's dark

It is best to watch the sunrise and wake up your mind using the positive effect of light.

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