Energy boosting tips for night owls -
As your energy levels become depleted, you then move onto more mundane or administrative tasks. In other words, early birds are better at problem-solving at night, whereas the opposite is true for night owls.
So, how do you simultaneously take advantage of your peak energy levels which occur at one time, and your peak cognitive levels which occur at another? The trick is to categorise tasks in terms of Thinking and Doing.
It also gives your brain the space it needs to play. This breathing space is crucial for your brain to make unexpected connections and come up with creative solutions. So, Do during your peak time, Think during off-peak. And always remember to take frequent breaks and get enough rest.
Most people can slightly alter their natural preferences, but wholesale change is hard. Find your productivity period: Early birds and night owls. Posted by Greg on October 19, Featured.
Which type of bird are you? The early bird catches the worm. On the hunt. Day or night, the world keeps turning.
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Clifford says fueling with protein-rich snacks like eggs, yogurt, or nuts can give you a leg up on energy throughout the day. If you're crunched for time, Swan recommends overnight oats as an easy on-the-go breakfast.
And there's research to back it up — one study found that not only can eating protein in the a. help you maintain energy levels all day long, but it can boost your longterm health. If waking up doesn't come easy, start your day with activity to turn on your body and mind, suggests Swan.
If you're able to knock out a full workout in the morning , all power to you, but a walk outside or a few minutes of simple bodyweight exercises will also do the trick, she says.
Morning activity can also help you feel your best throughout the day. List makers, it's your time to shine. Oludara Adeeyo, ASW , a psychiatric social worker and psychotherapist, suggests starting your morning by writing a list of what you'd like to accomplish in the day — this helps you map out your time and set expectations.
Nothing will force you back under your covers faster than a freezing bedroom. Enlist your smart thermostat in the battle against rough mornings, recommends Swan.
Program your thermostat to go down to about 65°F at night and then rise back up in the morning so that you can roll out of bed in comfort, she says. Remember how your parents made you pick out your school clothes the night before?
Turns out they were onto something. Whether it's laying out athletic wear for your morning workout or prepping your breakfast before bed, getting a jump on logistics can save you time for extra sleep or more enjoyable morning activities.
Start by spending 20 minutes or 10 minutes, 30 minutes, or an hour doing whatever you normally do before bed, like watching TV or playing on your phone. Then spend 20 minutes doing something without a screen, like reading or journaling.
After that, lie down for 20 minutes to unwind. Some people who stay up late aren't doing it by choice: Both stress and anxiety can cause you to toss and turn long after your bedtime. Science shows that having an anxiety disorder can contribute to sleep disturbances or insomnia.
If that sounds like you, Alomari recommends speaking to a therapist to address the underlying cause of your anxiety and help your body return to its natural sleep rhythm. Clark, I.
Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Med Rev. Kamada, I. The impact of breakfast in metabolic and digestive health. Medic, G. Short- and long-term health consequences of sleep disruption. Philpott, J. Casein kinase 1 dynamics underlie substrate selectivity and the PER2 circadian phosphoswitch.
Staner, L. On the other hand, a consistent sleep schedule can help you feel more energy in the mornings. One study found those with a regular sleep pattern felt more alert than those without a regular sleep pattern, even when both groups got enough sleep.
Expert tip: RISE users with a consistent sleep schedule have lower sleep debt than those with a more inconsistent sleep schedule. So keeping your routine will help you stick to being an early bird and it can boost your energy, health, and mental performance by helping you keep your sleep debt low.
Light is a key signal to your circadian rhythm. When you get light early in the morning, you can shift your circadian rhythm forward, which shifts your natural sleep-wake times earlier.
Morning light resets your circadian rhythm for the day, helping you feel sleepier at bedtime. Aim to get out in natural light for at least 10 minutes first thing each morning.
Dark outside when you wake up? Try using a 10, lux light therapy lamp. Place the lamp about 16 to 24 inches from your face and spend 30 minutes in front of it. You can do this while having your morning cup of coffee or getting ready. One study found 30 minutes of light therapy can improve sleep, anxiety, and depression in shift workers.
Spend as much time in sunlight as you can during the day. That could mean working by a window, going for a walk on your lunch break, or swapping your gym session for an outdoor run. So prioritize getting out in sunlight to have an easier time falling asleep early. Evening light can suppress the sleep hormone melatonin and push back your circadian rhythm.
This can make it harder to fall asleep and wake up on your earlier schedule. To stop this from happening, dim the lights and put on blue-light blocking glasses about 90 minutes before bed.
Switch from bright overhead lighting to soft lamps. Getting your light timing right can make a huge difference. One study looked at participants with delayed sleep phase syndrome, which is when your sleep cycle is abnormally delayed compared to the light-dark cycle.
They got two hours of bright light exposure in the mornings and limited light in the evenings, and this helped to bring their circadian rhythms forward.
The result? They fell asleep and woke up earlier. To take the guesswork out of light timings, RISE can tell you when to get and avoid light each day.
As a night owl, you might be used to hating mornings. But try to switch that around. Look at that extra time you have in the mornings as something enjoyable and plan a morning routine you want to get out of bed for.
If possible, give yourself about 90 minutes in the morning before you need to be on. This will give you enough time to wake up slowly, shake off sleep inertia, and start feeling more energetic.
Try scheduling your most challenging tasks for earlier in the day. This might feel counterintuitive as a night owl, but to become a morning person you need to start acting like one. Do difficult tasks during your first peak in energy, which may come in the late morning.
This can include writing a report, doing a sales call, or delivering a presentation. Save easier takes for your natural afternoon dip in energy. This can include tasks like emails, admin, or household chores, if you work from home.
To schedule your day, check RISE for when these peaks and dips in energy will be. This is one of the most popular features among users. Working out can help you fall asleep faster, wake up less often during the night , and research suggests high-intensity exercise during the day may make you feel more sleepy at night.
And the better your sleep, the easier it will be to wake up early the next day. A study found just 30 seconds of exercise can help shake off sleep inertia. A high-intensity morning workout is best, but low-intensity exercise can also make a difference. And research from found physical activity during the day can help you feel more alert the next morning.
Participants did one hour of moderate exercise at one of eight different times. The results showed those who exercised at 7 A. and between 1 P. and 4 P. saw the biggest shift in their circadian rhythms moving earlier. Can't work out during those times? Workout at a different time. Exercise is still important, no matter what time of day you do it.
Just be sure to avoid intense workouts within an hour of bedtime as this can keep you awake. We dive into the best time to work out here. Try cutting yourself off about 12 hours before bed, and shifting this time earlier as you start going to sleep earlier.
And you can get a helpful nudge from RISE with the exact time you should have your final coffee each day. Late meals can keep you awake with digestive issues like acid reflux or bloating. Food intake is another signal to your circadian rhythm.
Aim to be done with dinner two to three hours before bed. And to become an earlier sleeper, remember to shift your meal times earlier when you shift your sleep-wake times. Alcohol fragments your sleep, meaning you may wake up more often during the night. This can lead to sleep debt, which will make getting out of bed feel harder.
Avoid alcohol three to four hours before bed to give your body enough time to get it out of your system before you go to sleep. Getting up early might leave you craving a midday nap, but try to resist.
The good news is research shows a minute nap is enough to boost energy levels and mental performance. Be sure not to nap too close to bedtime, which, again, could leave you not feeling sleepy enough at night.
About an hour or so before the time you want to go to bed, start your bedtime routine.
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