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4 Simple Ways to Become a Morning Person – Thomas DeLauer
Don’t Hit Snooze
Hitting snooze can cause sleep inertia – it’s a normal process that helps protect your sleep throughout the night, but makes you feel more tired in the morning
Happens due to a REM (Rapid Eye Movement) cycle being disrupted – hitting snooze and going back to sleep is resetting your brain back to the start of the sleep cycle
Exposure to Sunlight – (1,4)
A study published in Current Biology found that humans’ internal biological clocks will synchronize to a natural, midsummer light-dark cycle if the opportunity arises (1,4)
The study found that increased exposure to sunlight, as opposed to largely relying on electric light, shifted the internal clock earlier, which could help reduce the “physiological, cognitive and health consequences of circadian disruption”
The study ran for two weeks, and included eight participants (six men, two women)
For the first week, participants were encouraged to perform their daily
routines of work, school, social activities and self-selected sleep schedules
For the second week, participants camped in tents outdoors with only natural light and campfires – torches or personal electronic devices were banned
The participants’ internal circadian timing was recorded and compared for both weeks of the experiment
After a week of exposure to only natural light, their internal circadian clocks aligned with solar time – our internal biological night begins at sunset, and ends when we wake just after sunrise
Researchers concluded:
“After exposure to natural light, we found the timing of the circadian clock to be approximately two hours earlier and melatonin offset to occur more than 50 minutes prior to wake time”
References
1) Valmadre, H. (2013, August 1). How a week of camping resets the body clock. Retrieved from https://theconversation.com/how-a-week-of-camping-resets-the-body-clock-16557
2) 10 Steps To Becoming A Morning Person. (2017, December 6). Retrieved from https://www.huffingtonpost.com/casey-cavanagh/morning-person_b_5502768.html
3) 6 Ways to Become a Morning Person, According to Science. (n.d.). Retrieved from http://www.readersdigest.ca/health/healthy-living/morning-person/view-all/
4) https://www.cell.com/current-biology/fulltext/S0960-9822(13)00764-1
source
Thomas, I usually take a B-12 sub. after waking up then hit a 45min. Fat burner workout. This helps me keep the wieght off and enables me to feel great and think clearly. Thomas I also recently finished your science based six pack abs and intermittent fasting program a few weeks ago. I went from 200lbs down to 170lbs. Thanks Thomas.
This is fabulous info! I'm a morning person, but I think you offered a couple of things that could help me be a better one!
No snooze button for me, my baby is my alarm clock.
Try Sleep Cycle its an app which detects which state of sleep you are in and wake you up in your lightest sleep making the wake up feel like its saturday. Try it out really helped me.
Nice info!Thanks.
Does this count for people that work night shifts/3rd shifts
I went from working a late morning shift, 10am-7pm to early morning shifts which are 10-12 hours. Now I am at work by 6:45am and after 6 months of doing that I am now getting up at 3:30am to be in the pool at 5am for a quick workout before work. And this helps because I fast from 2pm – 7am so I am working out in a fasted state! This is something I NEVER thought I would be capable of!!
Hey man love your work. Can you talk about vegetable lectins?
I have wished to become morning person for years. I wish I could be early riser. I want to seriously change this habit of being nocturnal.
OMG! I love this guy
awesome .. make more lifestyle videos!!
Hey Thomas, would like to hear about Keto and kids. i.e. how to best prepare and creat meals that you can use for Keto that are also good for young kids (2 and 4). Thanks
First 20 minutes of the morning , the brain is at 10.5 , waves cycles per second. Will set the tone for your whole day. – Les Brown
What if you wake up before the alarm goes of? Is it better to sleep further or get out of bed and start your day? I ask this question because sometimes I need to go to the toilet or you just wake up.
Thanks in advance!
No. There is NO NEED to force a night-owl person out of their natural, nocturnal circadian rhythms. I'm a singer/musician & will never be a morning person. And if that means I'll also never be a Size 4, I can live with that.
OK, These are great . I have had to become a morning person from being the vampire while I was still working . Once we retired, no need for me to work night shift any more . It has been a struggle but I am finally there .
Also I'm not waiting for my bullet coffee we needs it my precious
But I want to be getting up at 6am but the sun is still sleeping
Sounds great… IF YOU DONT HAVE A DAY JOB….
Thanks for all the great content on your channel! Could you do a video on Keto diet for vegetarians (eating eggs and dairy) and also for vegans (no eggs, no dairy). I'm wondering if and how this can be adapted (especially for vegans).
What happens if I have to wake up before the sun comes out?! I got to get up at 5 for work no time for working out…
Love that phone edit
I try to sleep in late and avoid the sun. It was almost 110 degrees yesterday here in Phoenix Arizona. Only early May and already 110. I think it’ll hit 125-130 this July. Betting money on that
Good video. Loved the part at 2:47 That's guy can't swipe you off his phone. lol.
So what if, you're not a morning person, but you do intermittent fasting. Do you then still need to do HIIT cardio?
I am morning person in summer. I wake up at sun dawn.
Can you do a video on keto friendly summer smoothies please.