How to Stop Being a Night Owl: 10 Tips to Improve Sleep Schedule and Be a Morning Bird
Shataghnee Chanda
November 04, 2024. 4 minute Read
Do you ever find yourself wide awake at midnight, unable to turn off your brain, knowing you’ll regret it in the morning? You’re not alone!
Studies show that around 20% of people identify as “night owls,” preferring late nights to early mornings. While staying up can feel productive or enjoyable, it often later leads to fatigue, poor concentration, and health issues during the day.
If you’re one of the countless individuals wondering how to stop being a night owl, you’re in the right place!
Welcome to The One Liner‘s guide to breaking out of late-night habits. We’re here to help you wake up feeling refreshed and energised, ready to tackle the day from understanding your internal clock to implementing small changes in your routine.
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In this article, we’ll show you how to transition from night owl to morning lark in an achievable way.
So, let’s explore the science of sleep, practical tips to improve your schedule, and how you can finally make mornings work for you!
What Does It Mean to Be a Night Owl?
A “night owl” naturally feels more alert and energetic in the late evening, often staying awake until the early hours. Night owls struggle with early-morning routines, feeling groggy and unfocused until later. This schedule can have consequences, especially if your daily responsibilities require you to be up early. Studies have shown that night owls are more likely to face issues such as:
1. Sleep Deprivation
Come on! The world isn’t meant for Night Owls! Every important work, school, college, office, and meeting is set to function in the morning. Staying up late reduces sleep, especially with these early morning commitments.
2. Increased health risks
Night owls may be at higher risk of obesity, diabetes, and cardiovascular issues. For example, a 2023 Harvard-led study of about 64,000 healthy middle-aged women, followed for eight years, found that those who said they were night owls were 72% more likely to develop diabetes than morning larks.
3. Mood disturbances
Irregular sleep can lead to irritability, stress, and even depressive symptoms. Getting an inadequate amount of good-quality sleep is linked to poor concentration, increased risks of falls, broken bones, car crashes, and a weakened immune system!
While some people naturally prefer nighttime hours, it is possible to make changes and enjoy the benefits of an earlier schedule.
What determines your sleep patterns?
The Science of a Hangover
To learn how to stop being a night owl, it’s helpful to understand why you’re drawn to late nights. The answer lies in circadian rhythms and chronotypes.
1. Circadian Rhythms
Your body’s internal clock regulates your sleep-wake cycle over 24 hours. Your circadian rhythm is influenced by factors like light exposure and genetic predisposition, guiding when you feel sleepy or alert. Most people think they are awakened when it’s light and tired when it’s dark. However, the specific timing may vary from person to person. This variability is called “Chronotype.”
2. Chronotypes
Chronotypes are our natural preferences for certain times of day when we’re most alert or tired. They are reflected at a physiological level, down to the central nervous system. Some people have an “evening chronotype” (night owls), while others have a “morning chronotype” (larks). Though genetics play a role, lifestyle changes can gradually shift your chronotype to favor mornings more.
If you’re ready to align your body clock to a new rhythm, follow these tips to help shift your natural preferences and build a healthier, morning-focused routine.
How to Stop Being a Night Owl and Be a Morning Bird?
1. Stick to a Consistent Sleep Schedule
Consistency is critical in adjusting your body’s internal clock. Try to go to bed and wake up simultaneously every day, even on weekends. This builds a routine your body can rely on, making it easier to fall asleep and wake up at desired times. Start by gradually moving your bedtime earlier by 15-30 minutes each night until you reach your ideal schedule.
2. Create a Relaxing Bedtime Routine
Engage in calming activities before bed to signal your body it’s time to sleep. Avoid stimulating activities and instead, try:
- Reading a book
- Taking a warm bath
- Practising deep breathing or meditation
Establishing a calming pre-sleep routine will help make the transition smoother as your body associates these activities with rest.
3. Limit Screen Exposure Before Bed
Blue light emitted from screens (phones, computers, TVs) can disrupt melatonin production, making it harder to feel sleepy. Aim to turn off screens at least an hour before bedtime. If you can’t avoid screens, use blue light-blocking glasses or apps to reduce blue light exposure. Minor adjustments like this can make a big difference over time.
4. Avoid Caffeine in the Afternoon and Evening
Caffeine stays in your system for hours and can interfere with your ability to wind down. Avoid caffeine after 2 pm to allow it to wear off before bedtime. If you’re craving a warm drink later, choose decaf options like herbal tea to relax your body and promote better sleep.
5. Develop a Morning Routine You Enjoy
Creating a morning routine that excites you can make it easier to get out of bed. Incorporate things you look forward to, such as
- A nourishing breakfast
- Gentle stretching or a short workout
- Listening to an inspiring podcast or playlist
Over time, a morning routine can establish a positive association with getting up earlier, making it feel less forced.
6. Evaluate Your Bedroom for Optimal Sleep Conditions
Creating an ideal sleep environment will help you fall asleep faster and longer. Pay attention to:
- Temperature: The ideal room temperature for sleep is typically between 60-67°F (15-20°C).
- Lighting: Aim for a dark room, as darkness stimulates melatonin production.
By setting the right conditions, your body will be better able to rest and recharge.
7. Use Tools Like Blackout Curtains and White Noise Machines
Investing in tools that improve sleep quality can make a significant difference. Blackout curtains block outside light, which can be a major factor in waking up too early or being unable to fall asleep. White noise machines can help mask background noises, allowing uninterrupted, deeper sleep.
8. Set Realistic Goals and Celebrate Small Wins
Changing your sleep schedule is a process. Start with small, achievable goals, such as going to bed 10 minutes earlier each night, and celebrate when you succeed. Rewarding yourself along the way makes it easier to stay motivated and committed.
9. Keep a Sleep Journal to Track Progress
A sleep journal helps you stay aware of your sleep habits and identify patterns that need adjustment. Track things like:
- What time do you go to bed and wake up
- How many hours of sleep you get
- How rested do you feel upon waking
Reflecting on these entries can help you see how far you’ve come and adjust if you encounter setbacks.
10. Seek Support from Family and Professionals
Changing ingrained sleep habits can be challenging. Share your goals with family or friends who can encourage you and hold you accountable. If you struggle significantly with sleep, consider consulting a sleep specialist or psychologist, as they can offer personalized strategies to help you achieve your goal of learning how to stop being a night owl.
What about 2 Bonus Points?!
11. Exercise Regularly, Especially in the Morning
Regular exercise, particularly earlier in the day, can help shift your internal clock. Physical activity reduces stress and increases energy levels, positively influencing your sleep-wake cycle. Try adding 20-30 minutes of movement, like brisk walking or yoga, in the morning to help reinforce a morning routine.
12. Shift Meal Times Earlier
Eating meals earlier can help your body adjust to an earlier sleep schedule. By aligning mealtimes with your desired sleep-wake cycle, your body will naturally begin to recognize this rhythm. Aim for dinner at least 2-3 hours before bed, allowing ample time for digestion and supporting better-quality sleep.
Final Thoughts
Learning how to stop being a night owl to a morning bird may feel daunting, but it’s achievable with consistent effort and the right strategies. Remember, you don’t have to transform overnight—start with small steps and build from there. Implementing these ten tips and incorporating gradual changes in your lifestyle can help shift your natural rhythm, bringing you closer to the benefits of an earlier schedule.
The One Liner supports you in prioritising your sleep, well-being, and personal growth. If you’re ready to reclaim your mornings and embrace a refreshed version of yourself, start today by making one small change. Your future self will thank you!
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