Not a morning person? Here are some easy ways to adjust your body clock for those pesky early morning starts.
Sleep doctors call it 'delayed sleep phase' and it refers to the tendency for night owls to go to bed late and, as a result, start their day late. But, let's face it, most people don't have the luxury of turning up late to work or school, and so eventually the issue of suitable sleep patterns needs to be addressed.
On top of the lifestyle implications associated with irregular sleep patterns, night owls may also find that on the occasions when they do have to get out of bed early they spend the day suffering from sleep deprivation, due to the fact that even though they knew they had to get up early, they still went to bed late. Not getting the recommended seven to eight hours shut-eye a night has serious health implications, such as depression and obesity, and can also lead to potentially fatal accidents, such as road accidents.
But the good news is that the body clock can be easily adjusted, scoring you some previous dreamtime and pain-free early morning starts. Here are some simple steps to get you started.
Routine
Try to get up at the same time every day — even on the weekends. Disruptions to your schedule could throw your body's newly-formed sleep patterns off for weeks.
A bright start
Light is how the body sets its clock, so sleep in a room that gets plenty of morning sunshine and make sure the blinds are up before you hit the sack so that the sun shines in.
Eliminate distractions
Don't watch TV in bed — the late-night noise will keep you from getting a good night's rest.
Avoid late-night munchies
Steer clear of big meals and alcohol late at night. Small snacks, though — such as milk or turkey which contains the sleep-inducing amino acid tryptophan — may actually help.
Beware of caffeine
Don't rely on your caffeine fix to get you through the day. Night owls especially shouldn't drink coffee in the afternoon as it may play havoc with their newly-formed sleep patterns.
Wind-down time
Don't exercise close to bedtime as exercise increases body temperature, which can interfere with sleep.
Get help
If you're still having trouble getting into a sleep routine, consult a sleep specialist.
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