In the ongoing debate between night owls and early birds, research increasingly favors the latter. Specialists note that the most restorative sleep occurs 1.5–2 hours before midnight. Falling asleep before 10 PM allows the body to rest and recover more efficiently than hitting the sack at midnight, even with the same total hours. Additional studies reveal that early bedtimes enhance cognitive performance and skin health, and that rising with the sun aligns more naturally with human biology than commonly assumed.
So, is the night owl lifestyle—with late nights and abrupt awakenings just before leaving home—merely a poor habit that can be broken through self-discipline?
How to Wake Up Feeling Energized
Rising early is challenging for most due to a lack of energy: you set your alarm for 5:00 AM but cannot muster the will to get out of bed until 7:00. Even strong coffee or a healthier glass of warm water with lemon and ginger fails to jump-start your brain. Begin by gradually training yourself: set the alarm 10 minutes earlier each day and resist the urge to stay in bed for an extra 10 minutes.
Before sleep, focus on proper nutrition and avoid overeating. A light dinner promotes bodily lightness and helps you fall asleep quickly. Also ensure a comfortable bedroom environment: cool air, a favorite book nearby, and no electronic devices for about an hour before bedtime. Cultivate motivation by keeping a morning journal where you record everything you accomplish in the early hours. Re-reading those entries will build pride in your achievements and give you the drive to persist.
What other strategies can motivate even the most committed night owls to rise early?
Begin Your Day ... with Relaxation
The primary objection from those who struggle to leave bed before 8:00 AM is that morning represents stolen sleep. Why sacrifice two hours of precious rest? Our answer: to provide your body with a different kind of rest that you typically lack during the day—such as yoga, stretching, cycling, or an early swim. Allow your body to wake up gently through simple asanas or calm-paced swimming. Not everyone thrives on high intensity from the moment they open their eyes; listen to your body and choose a comfortable level of activity.
Tackle Tasks You Keep Postponing
Finishing a book, organizing bills, or preparing an elaborate breakfast—everyone has a lingering task somewhere between "want" and "need" that we've put off for weeks. Wake up earlier to steal time from yourself and complete what you've been avoiding. The resulting sense of victory will warm your soul all day—a small but meaningful boost to self-esteem.
Admire Your City
This peculiar yet charming autumn of 2020 is a unique gift—don't let it pass without vivid impressions and memories. In twenty years, the most exciting moments of our lives will likely be from Friday and Saturday nights, but to truly appreciate early mornings, you need to mature a bit. And with that change, magic begins. Try jogging in your favorite city park at 6:00 AM or heading to a nearby observation deck to watch the sunrise. The moment the city awakens alongside you, you'll feel a deeper connection to it.
Learn Something New
Scientists claim that the brain absorbs new information more effectively in the morning. Test this by placing language textbooks near your bed or starting an online computer science course on your laptop. What if you're actually a morning person when it comes to learning? Motivate yourself with statistics: by waking early daily, you gain about 10 extra hours each week—plenty of time to dive into even challenging subjects.
Enjoy the Silence
Waking up at 5:00 AM reveals a different universe: your family is asleep, the city hasn't yet started its morning bustle, no one bothers you with work questions, and an incredible silence surrounds you. Use this time for mental well-being: meditate, write an emotions diary, practice body awareness, or explore your inner self psychologically.
READ: SILENCE IS MORE THAN THE ABSENCE OF NOISE
Start your day not with haste, but with careful filtering of your thoughts: what needs to be done, what state you want to achieve, and what feelings—positive or negative—you have about it.
Add One More Victory
Learning to rise early and making it a habit is no easy feat. But by embarking on this path, you train willpower, endurance, and self-control. If you can overcome yourself and the alarm clock, then record another personal victory in your imaginary resume—a triumph over yourself, over laziness, over the tendency to procrastinate and follow the crowd. Following this winning maneuver, you can then achieve many more accomplishments and take justifiable pride in yourself.
Featured image on unsplash.com
