Even if you\u2019re more of a night owl by nature, you can train yourself to become an early bird. It\u2019s worth the extra effort: Early risers have been shown to get better grades, work out more, be more productive, and get better sleep. These tips can help you get plenty of rest, so you can pop out of bed without slamming the snooze button, then work on your toughest project before lunch, and maybe even get a workout in before it\u2019s time to check your e-mail.<\/p>\n
Reset your clock<\/strong> Caffeine and alcohol<\/strong> Relax!<\/strong> Keep the room cool See the light<\/strong> Don\u2019t cheat<\/strong> Even if you\u2019re more of a night owl by nature, you can train yourself to become an early bird. It\u2019s worth the extra effort: Early risers have been shown to get better grades, work out more, be more productive, and get better sleep. These tips can help you get plenty of rest, so you can […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[108],"tags":[],"class_list":["post-12907","post","type-post","status-publish","format-standard","hentry","category-mind-and-spirit-en-nl"],"acf":[],"yoast_head":"\r\n
\nWillpower alone won\u2019t make you fall asleep any earlier. You\u2019ll need to retrain your body\u2019s internal clock by gradually adjusting your sleep-wake cycle. Here\u2019s how to do it: Each day, get up 20 minutes earlier in the morning, and go to bed 20 minutes earlier each night. Once you reach your ideal wake-up time\u2014say 6 a.m.\u2014stick with the schedule and you\u2019ll start to feel naturally alert in the morning.<\/p>\n
\nYou know that a post-dinner coffee will sabotage your sleep, but late-afternoon lattes are off-limits too. Research shows that caffeine consumed six hours before bedtime can disrupt the quality and quantity of your sleep. Also, don\u2019t take that \u2018nightcap\u2019: Although alcohol initially makes you drowsy, it also interferes with your sleep, making you toss and turn during the night.<\/p>\n
\nAbout 90 minutes before you go to bed, treat yourself to a hot shower or bath. As you get out of the tub, the quick drop in your body temperature will help you relax and sleep more deeply. Also, save the channel-surfing and e-mailing for the next morning and read a book to quiet your mind. Electronic devices like your phone, TV, and iPad emit blue light, which suppresses melatonin, the hormone that helps you sleep.<\/p>\n
\n<\/strong>If you\u2019re tossing and turning, check your thermostat. Sleeping in a hot room disrupts your sleep. Use an air conditioner or fan to keep your environment a cool and comfortable around 18 \u030aC. It will help you wake up more refreshed.<\/p>\n
\nWhen you wake up, immediately expose yourself to sunlight. It will tell your brain that it\u2019s time to wake up. Open your curtains or lace up your sneakers for a brisk walk to feel the early rays. If it\u2019s still dark out, flip the lights on.<\/p>\n
\nIf you want to be a morning person, it\u2019s important to stick to a regular sleep schedule, which means you need to wake up at the same time every day \u2013 including weekends.<\/p>\n","protected":false},"excerpt":{"rendered":"