It’s 4:19 am, i am currently sitting at the table sipping on my wonderful first cup of coffee and I can say, without a doubt, that this is the time of the day where I am more creative, productive, engaged and energized.
I’m not just a morning person, I spring out of bed at a time even roosters wouldn’t think of opening they’re eyes. No alarm needed BUT I do require some form of caffeine to start off my day.
This is my “me” time.
Waking up early gives me time to think and reflect before other people or engagements start requiring my time and attention.
But isn’t it hard to get out of bed this early ? Don’t I crave that extra hour of sleep ? This is where ,us, early risers have the competitive advantage. We begin tackling our day while others hit the snooze button ; no e-mail, messages or text notifications, no one to interrupt our lovely moment of peace and quiet.
Not convinced ?
Here is a list of 5 scientifically proven health advantage of being a morning person :
1. You might weight less and exercising more consistently : The timing of your exposure to light can influence your weight, according to Northwestern University research. People who got most of their light exposure for the day in the morning had a lower body mass index (BMI) than those who got most of their light later in the day. This was independent of how active people were or how many calories they ate.
Also, early birds are less likely to be derailed by an unexpected work deadline or a sluggish commute, people who exercise in the morning seem to maintain more consistent workout routines than those who break a sweat at other times of the day. “In terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better,” Cedric Bryant, PhD, chief science officer with the American Council.
2. Safer drivers : Spanish researchers asked night owls to drive at 8 a.m., not surprisingly they performed worse and paid less attention than when they did the same driving simulation at 8 p.m.
When early birds did the same experiment, they performed consistently well during both times of day. Why? Morning people tend to exhibit more detail-oriented, conscientious traits that may serve them well even when they’re driving at night.
3. Pro activity and better grades : Harvard biologist Christoph Randler surveyed undergrad students a few years ago, he found morning people were more likely to agree with statements that reflect a go-getter mentality, such as “I spend time identifying long-range goals for myself” and “I feel in charge of making things happen,” Harvard Business Review reported.
A 2013 study of students at five German high schools found that night owls had lower grades than morning people, even after researchers accounted for their cognitive abilities, conscientiousness, and motivation to do well in school. Even in college, when students may have more control over their class schedules (sleeping in instead of attending that 8 am biology class for example), early birds still triumph.
4. Happier and better mental health: When University of Toronto researchers surveyed more than 700 adults on their sleeping habits, mood and health, they found that morning people (7 am or earlier to be specific) had up to a 25 percent increase in feelings of happiness, cheerfulness, and alertness.
5. You might sleep better : A massive study conducted by 23andMe also found that only about 20% of self-identified morning people suffered from insomnia, compared to nearly 40% of night owls.
Simple strategies and habits to help you get out of bed early
1. Set an alarm, then set that alarm far away
Getting out of bed is often the hardest part about waking up in the morning. Having your alarm clock next your bed makes it easier to press the snooze button and sleep longer.
2. Wake up a pleasant alarm sound or vibration not the sound of sirens
The type of alarm sound you choose has an effect on your mood. Try a sounds that gradually wake you up (many apps. has this feature) to wake up more naturally from your sleep cycle.
I use “percussion” with gradual increased volume on my Samsung.
It might seem a little strange, but if you want to wake up without the horrifying sound of bells (because every morning should begin with a mini heart attack) then one of the best ways to do it is with vibrations. I use my Fitbit.
Oh, and just a side note : Don’t wake up to your favorite song, you’ll end up despising it after 2-4 mornings…
3. Have something to looking forward to
For me it’s that first cup of coffee. I swear that sweet black nectar of the gods touches my soul and i feel like i can handle anything. Set your coffee maker to a specific hour and let that freshly ground heavenly smell wake you up.
You could also make breakfast to look forward to the night before.
4. Take advantage of the many benefits of exercising early in the morning
– It enhances your metabolism
– Cultivates Consistency (no interruption in the wee hours)
– Improves your physical and mental energy all day (focus)
– Enhances your personal discipline (and bragging rights)
Fill two needs with one deed : Invite a Friend, having someone relying on you will guarantee accountability. “If you know a friend is waiting for you at the gym or won’t pound the pavement without you, it’s tough to bail,” says Thomas Plante, PhD, professor of psychology at Santa Clara University in Santa Clara, California, who has completed multiple studies on the power of exercise partners.
5. Go to bed early ; what a shocker this one is….
6. Change your mindset ; What you repeat to yourself becomes reality. So stop complaining that you hate mornings.
Still can’t get out of bed ?
I believe the key to productivity is being truthful with yourself. Some people circadian systems are just backwards. Those individual are what science calls “evening people” or “Larks” (something involving a single nucleotide near a gene called “period 1”).
No matter what they do they’ll feel tired early in the evening and then won’t get tired until very late at night. So instead of trying to be something you’re not go ahead and sleep in.
I won’t judge and on behalf of all morning people, please excuse our noise while you’re try to sleep in.