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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

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