Tried-and-true methods for deeper, uninterrupted sleep.
Every five thumb scrolls on TikTok reveals another vlog-style video of users detailing their early-morning routines before heading into the responsibilities of the day. As the soft life seekers meet the productivity pushers through their shared love of morning ease, our feeds are inundated with the best ways to kick off the day. And for good reason.
A 2021 study from University of Colorado Boulder and the Broad Institute of MIT and Harvard indicates that waking up only one hour earlier can reduce your risk of depression by 23%. Not to mention having the likes of Tim Cook, Michelle Obama, and Ursula Burns, famously wake up before the sun poses a strong argument in favor of the highly sought-after New Year’s resolution.
From the work-from-home corporate employees to solopreneurs, content creators, moms of two, and college students, it’s not hard coming across tips and tricks to get your morning off on the right foot.
But seldom is the emphasis placed on how to actually become a morning person. Hint: it starts at night.
Luckily, my undergraduate studies as a Division I volleyball player helped me accumulate a few best practices thanks to a year-round 4:45 a.m. alarm.
- Tip #1: Strict Nighttime Routine: Help your body, help you. Establish a realistic and easy-to-follow evening routine to get your body in a rhythm of going to sleep on command.
- Tip #2: 7-Day Sleep Schedule: There’s no denying that sticking to the same bedtime throughout the entire week is tough, especially if you lead an active social life. However, it’s the single most influential contributor for regulating your internal circadian rhythm (the 24-hour clock that our brains cycle through).
- Tip #3: Caffeine Cutoff: Monitoring and reducing caffeine is a 2024 in and it does wonders for reducing symptoms of anxiety. For less trouble falling asleep and enhanced sleep quality, eliminate any caffeine intake after 2 p.m.
- Tip #4 Gradual Screentime Reduction: Apple’s timed features, like Do Not Disturb, are always welcomed in this household, but the timed “dark mode” display is one of my hacks for shifting my mind from daytime to night. Not only is it a visual reminder that close of business is here, but it prevents eye strain across all my devices as I head into the evening.
- Tip #5 Nighttime Mocktail: Whether you reach for the viral Sleepy Girl Mocktail packed with magnesium or opt for a nighttime tea, having an unwind beverage is great way to mentally unwind and signal to your brain that the day is coming to an end. My go-to is peppermint tea with a bit of honey.
I’ve always gravitated towards routines as I truly share in James Clear’s belief that the more you can systemize and automate your life, the better. I need my habits to run like my bills – automatic. So, I’ve made an effort to book end each day with the same flow of responsibilities, started at the ever-so-coveted 5 a.m. mark.
Source:
Daghlas, Iyas et al. “Genetically Proxied Diurnal Preference, Sleep Timing, and Risk of Major Depressive Disorder.” JAMA psychiatry vol. 78,8 (2021): 903-910. doi:10.1001/jamapsychiatry.2021.0959
