Morning person
Many people struggle with the mornings – and miss out on the best part of the day as a result.
Recent studies have shown that early risers lead happier lives and, depending on how you measure success, are more successful too. So it turns out the early bird really does get the worm.
The study found that earlier risers were not necessarily smarter, more educated or wealthier, but that they were more likely to be more determined and focused about their goals.
Mornings are a magical time, filled with beautiful light and I love to wake up with the sun. It is a great time to spend time in reflection or get outside and get moving.
Humans have been waking up with the sun (and going to bed just after sundown) for thousands of years until the relatively recent invention of electricity.
This is our natural circadian rhythm and the ebb and flow of many of our hormones, including
Humans have been waking up with the sun (and going to bed just after sundown) for thousands of years . . . This is our natural circadian rhythm.
cortisol and adrenalin, are supported when we live more attuned to these rhythms.
Having worked in health retreats for many years, I have witnessed the immense benefits of getting up at the same time each day, preferably with the sun.
So how do you become a morning person? Many people struggle with mornings, feel sluggish and grumpy and would rather sleep in than get started with their day. Here are a few things you can try to get more out of your mornings: If you plan to get up earlier, then you need to go to bed earlier, too. Adults need between seven and a half and nine hours of sleep a night. We cannot fight our biology! The ideal amount differs for each person, but what your body needs falls somewhere in this range. Starting your bedtime routine 30 minutes to an hour before you want to be asleep ensures that you have sufficient time to wind down and get ready for bed. So often we decide that we want to go to sleep at, say, 10pm, but get sidetracked with social media or tasks for the next day and before we know it, it’s midnight. Determine how much time these activities take and set that time aside before your bedtime – to begin to change sleep habits, you must prioritise sleep. As soon as you wake up, focus on what you are excited about. Or if it doesn’t disrupt your nightly calm, you might like to do this before falling asleep. Knowing that you are ready for and excited about the next day makes getting up in the morning all that easier when you are on your way to something you enjoy. And if you can’t think of anything in your day to be excited about, use this as a signal that it’s time to bring more of what you love into your days. Start to move in the morning. By getting in your walk, resistance exercise, pilates or yoga in the morning you will have already achieved something for the day before you even get to work. Even some stretches on the lounge floor will be beneficial if you have little ones and can’t leave the house. This gives you a great feeling to start the day. You have already done something good for yourself and will be more inclined to make good decisions about your nourishment over the course of the day. Fill your fridge with nourishing and easy breakfast options. Eggs, avocado, chia seed pudding, or ingredients for a green smoothie are great breakfast options and make it easy on you in the morning. Decide the night before what you are going to have for breakfast. Make your breakfast options nourishing as well as tasty to ensure you aren’t tempted to skip breakfast.
Dr Libby is a nutritional biochemist, best-selling author and speaker and is making a speaking tour of NZ. She is a regular contributor to Well & Good.