on the weekend, but it’s now Monday and you want to get up at 6 a.m.
Say, for example, you slept in until 10 a.m. Social jet lag can negatively impact your health and make your goal of getting up early more difficult. This yo-yoing can shift our internal clocks and cause a phenomenon known as “social jet lag,” says Augelli. Many of us wake up at drastically different times on weekdays versus weekends. The hope, she explains, is that as your body gradually gets accustomed to your earlier wake time, you’ll gradually start falling asleep earlier at night. Instead, she urges people to establish a relaxing bedtime routine (more on that in a minute) and to go to bed only when you are truly tired. Trying to go to bed before you feel sleepy can actually induce insomnia, says Augelli. If you want to wake up earlier, you should just go to bed earlier so you can get more hours of sleep, right? Not exactly. “Thirty minutes is fairly easy for our body to acclimate to versus big shifts, like an hour or two hours,” she says. Augelli recommends moving up your wake time 15 to 30 minutes every week until you reach your goal. It’s much easier to cement a new habit of waking up early if you give your body time to gradually adapt. Instead, make sure your rationale is strong enough to pull you out of bed at a consistent time each day, even on those mornings when you’d really rather hit the snooze button. If it’s simply because of societal pressure to be an early bird, that might not cut it. Generally, though, most people do fine once they establish a new, healthy sleep pattern.Īugelli asks her patients to be honest with themselves about why they’re trying to shift their routine to wake up early.
The first few days will probably be hard, warns Kenneally. If you’re naturally more of a night owl, waking up early is not going to be easy, so you have to be committed to make it a long-term habit.
#Circadian rhythm wake up time how to
(And in some cases, it might be necessary, depending on your work schedule, desired lifestyle, and demands at home.) Here are the tips that can help you finally figure out how to wake up early. Still, with patience and dedication, it can be done. Your circadian rhythm is “a little mutable,” she says (meaning, you can change it slightly), but making drastic changes-like bumping up your wake time three or four hours-is going to be pretty challenging. You can determine your circadian rhythm by noticing what time you naturally go to bed and what time you naturally wake up when there aren’t any outside factors influencing your routine (like alarm clocks or work schedules), says Augelli.
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