Setting bedtime reminders and snoozing your morning alarm? Feeling like you have jetlag and can’t get out of this vicious cycle? Here are some simple tips, from a behaviour change perspective to help you refocus, adjust, and commit to changing your night time routine and becoming more of a morning person.
REFOCUS
· Start to think about how you feel. Write down generally how you think your late nights are affecting you mentally, physically, in your relationships with other people, and any other aspects of your life.
· Narrow this list down even further into minute detail about every little part of your day to really analyse and become aware of your habit, and its consequences. This might bring up some negative emotions…so challenge yourself and flip negative thoughts that sound like “I can’t” with “I can….”. For example, “I can’t eat breakfast at home because I need more time to sleep in” vs. “I can feel healthy, more nourished and alert by having a breakfast, even if it means I take it to the office”.
· Change your focus from how to get off to sleep (which probably feels like a burden) to a more positive mind-set, about looking forward to the next day. Take a few moments to list a couple things you look forward to tomorrow. It can be as simple as knowing you have your favourite tea in your cupboard to drink when you wake up.
· Yes, living in the present is difficult, but really try to think about this concept more. Imagine what could happen if you did not dwell on the past, or worry about the future…would you sleep better?
· If you are night owl because you are busy in the evening trying to catch up with the day, take a serious look at how you can readjust your timetable and commitments, even just slightly to make a change to your day. Your brain is hardwired to like consistency. You need to throw it a curve ball to jolt it into accepting this new change then committing to it.
· Rethink your concept of time. Humankind has created the construct of time and told ourselves it is linear. I know this sounds like the beginning of a BBC documentary on outer space, but what I mean is not getting bogged down with counting years, months, minutes, hours, seconds etcetera and viewing every little thing you do as fitting into its allotted time. Of course scheduling and having a diary is helpful (I promote this for some structure), it’s just about not being obsessive about it.
· What really happens in the wee hours of the morning? Are you really going to lose your job and all your friends because you either aren’t working or aren’t socialising all night? In an always “switched on” society, it is easy to think you need to be on your phone, but really, PUT THE PHONE AWAY. Nothing is more important than this for being able to turn your brain off and relax. Really start to question yourself about how important the content you are looking at/activities you are doing on your phone is. Most likely it can wait.
ADJUST
· Have a very clear goal. Write this goal down. It’s ok to adjust it if need be, but don’t let a small set back derail your goal. Talk about your goal to someone else so it’s not all in your head, and you start to feel comfortable with it.
· Slow and steady wins the race – Each day set your alarm one minute earlier than you did the day before. You are now having a small win each day if you can stick to something as simple as this.
· Retain your interest in your goal by reading up on the circadian rhythm, how light and dark affects our sleep patterns, and the benefits of quality sleep on the human body. Use this new-found knowledge to refuel you and stay focused on your goal.
COMMIT
· Have a simple sentence that you continually say to yourself that reaffirms all of the above. You can also write this down and put it on your bedside table. If you don’t have a bedside table, stick it to the wall!
· Mark your achievements. Get excited about seeing the shift you are making to your habits, and the benefits you are getting from slowly becoming an early-bird!
Overall, just remember: refocus your mind-set, adjust your behaviour, and commit to the change for ultimate results.