How To Be A Morning Person - 15 Science-Backed Tips

How To Be A Morning Person - 15 Science-Backed Tips How To Become A Morning Person (Without Coffee)Posted December 12, 2016, by Zahra Campbell-AvenellMornings are the worst. Am I right or am I right? Its 6.30 am. Are you hitting snooze for the 11th time, or have you already vacuumed your whole house, completed an hour-long CrossFit workout and eaten a nutritious breakfast comprised almost entirely of egg whites and kale? If youre a night owl that shudders at the light of day, the idea of becoming a morning person probably seems perverse. Laughable. Impossible. Full disclosure I used to think so too. For most of my adult life, in fact. I know how it feels youre on your third cup of coffee and still struggling to keep your eyes open, while youre surrounded by chirpy people whore just ready to carpe that diem. How do they do it? And frankly, is it worth it? Well, for starters, the science suggests that morning larks are happier, healthier, more agreeable and more proactive th an night owls. Plus, who couldnt do with an extra jolt of energy in the morning? Here are 14 research-backed tips on how you can go from bleary owl to bubbly lark without your trusty cup of coffee1. Go to sleepResearch suggests that sleep is even more important than food Allow yourself a minimum of 7 hours of sleep each night and try to keep to the same schedule each day (yes, that includes weekends). zugabe a benchmark study of elite performers found that they slept an hour more each night than their less accomplished peers and this was the only factor other than long hours of deliberate practice that reliably improved performance.2. You snooze, you loseAs tempting as it might be to set your alarm 20 minutes earlier to squeeze in an extra forty winks, it just ends up leaving you groggy and more tired than if you hadnt snoozed at all. Bonus Make the temptation to hit the snooze button easier to resist by moving the alarm clock to the other side of the room. This is parteicularl y good for those of us who manage to turn off the alarm in their sleep3. Make Future You ? Present YouPlan out everything you can the night before breakfast, the outfit youll wear tomorrow, anything youll need to pack (work bag/diaper bag/gym bag), and even a To-Do list. This will dramatically reduce your decision fatigue first thing in the morning leaving your brain room to focus on more pressing things. 4. Have a (cold-ish) showerAs soon as your eyes open, zombie-march yourself to the shower. Trust me nothing wakes you up faster than being drenched. Bonusgradually reduce the amount of hot water youre using to get an extra boost of energy (science says so)5. Get moving for just 7 minutesExercising for just 7 minutes a day can have immeasurable health benefits yes, really Bonus youll start off your day with an extra kick thanks to the feel-good endorphins that moving generates (not to mention the holier-than-thou feelings of having completed your exercise routine while everyone e lse is still in Snoozeland). 6. Go outside (and get some sun)Whether you have your breakfast on the balcony or choose to do your 7-minute workout outdoors, research has proven that being outdoors and getting some sunshine gives you energy and helps improve your sleep patterns. Bonus early morning sun exposure is correlated with a lower BMI (Body Mass Index).7. Have breakfastTheres a reason why they say that breakfast is the most important meal of the day. Skipping breakfast makes you cranky (hungry judges dole out harsher sentences, for example) and unproductive (no surprises there). Bonus eating breakfast encourages weight loss and reduces the risk of diabetes in women and heart disease in men. If you cant stomach the thought of a full-on brekkie in the morning, have a protein shake instead. 8. Sit up straightYep, your mom was right about this one (and probably about most other things, too, lets be honest) Having good posture can help you feel more positive, confident and ready to take on the day. So whether youre on the train, at your desk or just going about your day, dont slouch9. Jam to an uplifting playlistA number of studies have demonstrated the impact of music on productivity, mood and exercise endurance. Listening to music you love can help release dopamine, the happy hormone that will make facing the day a whole lot easier. 10. Chew gumScientific research suggests that chewing gum improves alertness by as much as 10% So if youre not feeling your best in the wee hours of the morning, get a caffeine-free pick-me-up by chewing some sugar-free gum. Bonus freshhhhhh breath and healthy teeth 11. Go on a 2-hour screen fastI know the call of your Insta feed is enticing, but dont give in For the first and last hour youre awake, say no to screens. I promise you can get your news and other-peoples-vacation-pix-fix later. For those of you that check their social feeds first thing, know that social media use has been associated with depression, so its probably n ot the best way to start or end your day. And if you like to read at night its better to go old school, because the blue light emitted by electronic devices can have adverse health effects, including sleep issues. To feel your best, try giving yourself a screen-free break for at least an hour when you wake up and before you go to bed. 12. Practise mindfulnessI know this sounds a bit hippy-dippy-trippy, but bear with me this is all science, baby Psychologists have found that even novice meditators show immense improvement in critical cognitive skills and attention by practicing mindfulness. So set aside some time for meditation in the morning to get energised13. Think fastMultiple studies have shown that simply increasing the speed of your thoughts can result in higher energy levels, greater creativity and a more positive mood. So try to schedule creative pursuits like brainstorming meetings in the morning for a lift in both your energy and your spirits. 14. If you must have coffee , save it for laterI know, I know I said no coffee. But some of us find the allure of coffee hard to resist and for us, theres a perfect time to drink coffee. No, not first thing when you wake up (youll be in the shower, remember?) but between 9.30 am to 11.30 am or 1.30 pm to 5.30 pm if you wake up between 6 am and 8 am. These times are optimal because thats when your cortisol levels (thats the hormone that makes you feel more awake) begin to drop. A word of caution if youre sensitive to caffeine, you might want to skip the afternoon coffee. If you think many of these tips are near impossible I promise, theyre not Having tried every single one of them myself, I can attest to the fact that they work. While I cant say Im thrilled to hear my alarm go off each day, Ive definitely mastered the art of making mornings a little less painful, and you can too ResourcesMy first resumeCover letter for my first jobCareer Insider StoriesShelley Lask - Body Positive Health & FitnessInterested in becoming a?Human Resources OfficerGeneral ManagerBusiness ManagerAccountantOffice AdministratorPopular Career Searcheseffective oral and written communication skillsattention to detail skillsdefine communication skills11 top tips for effective time managementhow to demonstrate high literacy and numeracy skills CoursesBachelor of Social WorkEnquire Online Enquire OnlineCertificate III in Health AdministrationEnquire Online Enquire OnlineBachelor of Criminal JusticeEnquire Online Enquire OnlineCertificate III in Allied Health AssistanceEnquire Online Enquire Online Zahra Campbell-AvenellZahra started writing at the age of 6, and hasnt stopped since. 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