Keep a large glass of water next to your bed so you can gulp it down first thing in the morning, says Swan. If it feels like water is the answer to everything, that's because it usually is.
#Night owl pharmacy full#
"Open your curtains and get a face full of sunlight if possible, because this will synchronize your circadian rhythm and tell your brain that it's time to be awake." As an added bonus, vitamin D from sun exposure can also help promote immunity, strengthen your bones, and boost your mood.įor those who are stuck in grayer locations or who rise before the sun, you can trick your body into daylight mode by turning on all your bedroom lights in the meantime, says Swan. "Get bright, natural light first thing in the morning," she says. can help a night owl adjust to daytime, according to Swan.
Soak Up The SunĬatching some rays first thing in the a.m. Consider it a highlight reel of the morning routine you could one day do on the daily. The idea is that over time, you'll be motivated to expand it. If you enjoyed the 10 minutes you set aside for a mini routine, that positive reinforcement will make you want to keep doing it." "Instead, minimize that routine to the best or most important parts. "In my ideal world, I'd wake up at 6 a.m., drink some water, make my bed, work out, have some breakfast, and start my job," she says. That's why Alomari suggests mapping out your dream morning routine, then shrinking it down to just 10 or 20 minutes. Create Your Ideal Morning Routine, Then Make It MiniĪmbitious morning plans may sound like a good idea the night before, but when the time comes to wake up, it's easier said than done. "If it’s hard, try doing it in increments by hitting snooze six times one day, then only five times the next." 3. Her tip for kicking the habit? "Put the alarm out of arm's reach so you have to get out of bed to turn it off," says Swan. Those extra 10 minutes of ZZZs actually hurt more than they help: One study found that disrupting your sleep, which can happen when you blow through five morning alarms, ramps up stress, messes with your ability to think clearly, and can even put you at higher risk for disease (such as cardiovascular disease). "You want to get up when the first alarm goes off because the sleep you get after that is not good sleep," says Debra Swan, a certified health coach and personal trainer. It's time to acknowledge that the snooze button is your frenemy, and that it's time to end this toxic relationship. "When we regularly go to sleep and get up at the same time, then our bodies get used to that routine."īesides helping you rise and shine, research shows that regular sleep helps you think clearly, focus, feel good, and even reduces your risk for heart disease, mood disorders, and other illness, which means there are plenty of reasons to have a nightly bedtime. "Whether you’re a night owl that sleeps in or has to wake up early, keep those times consistent," she tells Bustle. And that's OK, says wellness coach Erin Clifford, JD, as long as you have a consistent sleep schedule (and yes, that includes weekends). Be Consistentĭespite your best attempts, night owls often can't help but stay up late. may be a pipe dream for night people, but fear not: here are 15 morning routines for night owls that'll help you slay the first part of your day without the need for a super-early wake time. Sure, going for daily sunrise runs, making pancakes, and doing a meditation all before 8 a.m. "Taking time for yourself can make you feel more relaxed and proactive," she says. "When you wake up in a rush or with stress because of a late night, the whole day feels like you’re trying to catch up." That's where having a morning routine comes in to help: According to Alomari, the first part of your a.m. "People who have energy at night can have a hard time finding that same energy in the morning," says Nawal Alomari, LCPC, a licensed counselor and life coach. To help, experts are sharing their morning routine for night owl tips that'll make waking up less of a drag. That doesn't have to mean you can't improve your a.m. In fact, science proves that some people naturally feel more productive in the evening. If you thrive in the darkness, chances are you're not going to become a morning person overnight.
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