Adjusting to Early Morning Waking: Insights from a Sleep Specialist on Modern Waking Habits
Waking up early: A life hack or a far-fetched dream?
For some, it's an everyday routine; for others, a joke that ends with "feels like 6 AM." A majority of city dwellers claim waking up at dawn is nothing short of a torture. Yet, everyone dreamt of having an early bird routine at some point. But how do you achieve this if your sleeping pattern is opposite to a lark's? Dr. Sofia Chernakova, a physician-somnologist, and candidate of medical sciences, shares some insights on how to make this transformation smoothly.
Why bother?
The answer to this question might be as individual as our chronotypes (sleeping patterns determined by genetics). Dr. Chernakova suggests that a personal reason behind your desire to become an early riser can serve as a powerful motivator. Maybe it's about savoring the peace and quiet of the early morning, or perhaps it's about boosting productivity. Each person finds their own motivation.
Identifying your chronotype: The Horne-Ostberg test
To determine if you're more of a night owl or a morning lark, you can take the Horne-Ostberg test. Developed by scientists in the 1970s, it helps you identify your preferred sleep-wake patterns.
From dreams to action: Steps to transform your routine
Once you know your chronotype, it's time to take action. Here's a three-step guide to transition smoothly into an early bird lifestyle.
- Find Your Motivation: Identifying why you want to become an early riser is crucial. It serves as a bedrock for setting and achieving your goal.
- Create Social Commitments: Don't make your new routine a secret. Share it with a buddy, a family member, or even post it online. Having external accountability can help keep you on track.
- The Gradual Approach: Gradual adjustments are gentler on the body. Start by waking up 15 minutes earlier than your usual time each day. Over time, this small shift can help you wake up significantly earlier without much effort.
A healthy sleep routine: The key to a happy life
Regardless of when you go to bed and wake up, consistency is crucial, according to scientists. Aim for a regular sleep schedule and the quality of your sleep will greatly improve. Aim for 7-9 hours of sleep per night, and you're set for a fulfilling day ahead!
Dr. Chernakova suggests that one reason to become an early riser could be for health-and-wellness benefits, such as boosting productivity and enjoying the peace and quiet of the early morning.
To support a healthy sleep routine and make the transition to an early bird lifestyle smoother, it's important to sleep for 7-9 hours per night and gradually adjust your wake-up time, starting with 15-minute increments each day (science).
