Not a morning person? This is how you wake up fit, according to science

Get up a lot happier.
(Image: Netflix)

Do you find it difficult to get out of bed in the morning? Then there is now a solution according to scientists. You can change yourself from night owl to morning person.

I sometimes have a hard time getting up myself. I prefer to lie down and snooze for a while. I stumble to the shower before really waking up under the water. Fortunately, it can all be simpler according to science. You can become a morning person.

From night owl to morning person

Rafael Pelayo is a sleep expert at Stanford University. He recently gave an interview to Stanford Magazine. He tells you how to become a morning person.

According to Pelayo, everyone is either a morning person or a night owl. Your genes determine that. They play an important role in how you sleep and when you want to go to bed or get up. Still, you can train yourself to become a morning person. It just takes some practice.

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Who is Rafael Pelayo?

Rafael Pelayo is a clinical professor of psychiatry and behavioral science at Stanford University. He has several publications on sleeping and sleeping problems to his name. His book came in 2020 How to Sleep: The New Science-Based Solutions for Sleeping Through the Night from.

Choose clear times for getting up and sleeping

First of all, it is important to choose the time you want to wake up. According to Pelayo, it is easier to fix that than a time when you go to bed. And yes, he clearly has a point.

Many people think that the time when you get up is determined by when you go to sleep, but nothing could be further from the truth. Your brain tries to predict sunrise and sunset.

Do you want to sleep better? Then try this handy trick with light!

Once you’ve determined that, you can set your bedtime to become a morning person. For that you have to determine how many hours of sleep you want. Pelayo recommends that this is between 7 and 9 hours to help you feel refreshed.

Determine what time you want to get up. (Image: Netflix)

Don’t snooze

This is the same mistake I make as an anti-morning person. I snooze away. Still, this isn’t a good idea. You trade dreamtime for light sleep, according to Pelayo, and that’s a bad deal, he says. It’s better to get up right away so that you have extra minutes that don’t matter for extra rest.

A reason to get up

You probably recognize it: you wake up at the last minute because there really is no other way. Consider, for example, work or study. According to Pelayo, it is good to find an incentive to get up earlier. Give yourself a reward, something to look forward to.

That has to be something where you expose your body to light. Think taking a walk, but even playing a video game helps. This way you have more motivation to get up earlier. To raise the stakes, do that activity only at that time of day to make it special.

Don’t lie awake all night worrying. (Image: Netflix)

No stress

Yes this point of becoming a morning person is easier said than done. Without stress you sleep better and you don’t lie awake all night. Still, it’s not strange if you wake up at night. Actually, everyone does that in their sleep, but many people don’t realize this. It’s different with stress. Then you are still working on the points that bother you.

According to Pelayo, this is something we have left over from evolution. Then man had to wake up regularly to protect himself from danger. So don’t get angry when you are awake, because the anger is a bigger problem than sleep itself.

Continue

I must admit, the last tip is an open door. According to Pelayo, you have to be a go-getter. That means waking up for more than six weeks at the time you set in advance.

“People do this for three or four days and say it doesn’t work. Our brains don’t absorb changes that quickly.”

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How, according to science, you can quickly transform into a powerful morning person