Being a night owl can be great. You don’t have to take a nap before going out with friends, you can stay up late to finish that movie, and when it comes to work, you’re probably your most productive at a later hour. But as we get older, sometimes our priorities change, with early work start times, kids, or even the desire to try and get more things done in the morning. So is it possible for night-owls to change their ways?
As it turns out, whether you’re a morning or night person is determined by your genes, and is referred to as a “chronotype.” Though it is possible to change your chronotype, it requires resetting your circadian rhythm, and the entire process takes about two weeks for things to fully switch over –– and only works long-term if you keep up with it. If you start to revert back to your night-person ways, you’ll have to start right at the beginning. But if you’re ready to take the plunge, here are seven steps you can take to get there.
STEP ONE: Adjust your sleep and wake up times
You may have mastered the art of getting dressed in five minutes and running out the door, but to really start the morning person indoctrination, you’re going to need to give yourself more time. Start by waking up just 15 minutes earlier, and setting your bedtime 15 minutes earlier as well. If you can’t make the bedtime happen at first, not to worry –– your body will naturally make the switch as it tires out. When you get comfortable with the 15 minutes, adjust back another 15. Continue this process until you arrive at your ideal wake up time.
STEP TWO: Stop hitting snooze.
This is particularly important. When you hit snooze, it actually makes your body groggier, because it interrupts natural sleep cycles, meaning you’re confusing your circadian rhythm. So when your alarm goes up, get up.
STEP THREE: Natural light
Open the curtains and blinds to flood your room with light. The daylight will show your body that it is light out again, and therefore time to wake up (which is important for circadian rhythms).
STEP FOUR: Exercise
Even if it’s as quick as doing a few stretches, yoga poses, or crunches on the floor, incorporating some type of exercise first thing in the morning helps boost your body’s metabolism and energy levels, which in turn will help with productivity throughout the day.
STEP FIVE: Protein-filled breakfast
Protein takes longer in your body to break down, so it gives you more energy over time, as opposed to carbohydrates which give you a quick boost and then a fast decline. Eat a breakfast with a protein source or try adding our PROBIOTIC PROTEIN to a smoothie to give you the extra boost.
STEP SIX: Start using our ENERGY FOOD+PREBIOTIC
Help your body adjust to your new schedule faster with our Energy Food + Prebiotic powder. The formula uses Ashwagandha, an adaptogen that has been clinically proven to sustain energy levels over time, with additional adaptogens maca and astragalus. Maca is a root, originally from Peru, and is believed to deliver increased stamina, as well as support the endocrine system, whereas astragalus has been traditionally used in Chinese medicine to combat fatigue.
The caffeine-free powder also delivers over 100% of your daily Vitamin B12, an essential vitamin that is needed to make red blood cells, nerves, DNA, and carry out other functions, with the most common symptom of deficiency being low energy. It’s typically found in animal products, so vegans are at risk of being deficient if they do not supplement properly.
STEP SEVEN: No napping allowed
As you take time to adjust to your new routine, you may be tempted to nap at some point in the day. It is crucial that you avoid doing this. Since you’re trying to fall asleep earlier, going without a nap helps ensure that your body is tired enough to fall asleep more easily later in the evening
STEP EIGHT: Avoid screens before bed
Aim to stop using phones and computers approximately one-two hours before bed. The blue light can interfere with your circadian rhythm, making it even more difficult for your body to drift off. Since TVs are farther away they are a little better to use before bed, but ideally you want to do an activity like a crossword or even just read a book.