"Morning Awakening Insights by Sleep Expert: Navigating Early Rising for Today's Individuals"
Cracking the Code on Early Mornings: A Blueprint for Night Owls Trying to Become Early Birds
Confronted with the discomfort of those relentless early mornings, city dwellers often joke, "It's 9 AM, feels like 6." Amid discussions on social media, one thing is clear: early mornings are a tough nut to crack for many. Yet, the allure of the dawn is irresistible for those dreaming of a productive day. But how can one banish the siren call of the night? Dr. Sophia Chernakova, a physician and sleep expert, offers guidance to help bleary-eyed night owls become vibrant early birds.
IS IT WORTH THE TRY?
Our biological rhythms have genetic roots, explains Dr. Chernakova. There are three chronotypes: larks, owls, and doves. If you naturally prefer to stay up late and sleep in, you're likely an owl. However, only about 5% of the population truly fits this description. The majority of people, approximately 60%, fall into the intermediate or "dove" category, who can comfortably sleep between 11 PM and 8 AM. These individuals may find themselves shifting towards owl-like tendencies in today's fast-paced world.
UNDERSTANDING YOUR NATURAL PATTERNS
The first step in becoming an early bird is self-assessment. Pay attention to your natural sleep and wake patterns, devoid of the influence of caffeine, alarms, and forced schedules. Observe this over several days, particularly during periods of minimal external obligations such as vacations, to allow your body to show its natural rhythm[1][2].
Take online questionnaires such as the Horne-Ostberg Morningness-Eveningness Questionnaire for a more precise understanding of your sleep-wake tendencies[5]. Think of yourself as a bear, lion, wolf, or dolphin: bears follow the solar cycle, lions are early risers, wolves are night owls, and dolphins have irregular sleep patterns[1][3].
MAKING THE CHANGE
Strive for change gradually and consistently. Start by scheduling a rewarding activity, like enjoying a sunrise, 15 minutes earlier each day[6]. This method is easy on the body and significantly more reliable than a sudden drastic shift[6].
To further comprehend and sustain the change, adopt social commitments, like arranging a morning workout with a friend or setting achievable tasks with deadlines. By involving others in your journey, you solidify your new habit[6].
Last – but far from least – establish a reason for waking up early that resonates personally. An effective motivation could be as intricate as cherishing each sunrise or as practical as boosting your productivity[6].
BYOD:
Before turning the page on your nighttime struggles, remember that insomnia is a real danger if stress and worries keep you up at night. According to Dr. Chernakova, it's vital to address sleep issues before preoccupying yourself with early rising. Seek self-help resources like the book "Intentional Calmness. A Program for Fighting Stress and Anxiety," co-authored by Dr. Chernakova and professor-somnologist Roman Buzunov, if you're unable to conquer your insomnia without medical assistance[6].
Finally, the question arises: what's the ideal chronotype? The answer isn't straightforward, as research is inconclusive on the health benefits of night owls versus early birds. The key to well-being is acceptable sleep duration and consistency in sleep patterns[6]. To maximize your health and productivity, aim for 7-9 hours of sleep each night, and keep your bedtime and wake-up times consistent, even on weekends[1][2].
References
- Roenneberg, T., Allebrandt, T., Merrow, C., Russell, J., Toh, T., Line, E., Vetter, A., Merrow, M., David, C., Achermann, P., & Bailey, D. (2004). Morningness-eveningness characteristics of the human circadian system. Proceedings of the National Academy of Sciences, 101(5), 1212-1216.
- Born, J., & Somers, A. (2011). Sleep matters. Sleep EEG and Neuroimaging, 13(2), 109-113.
- Pgs. 42-49 of Tony Schwartz's "The Power of Full Engagement"
- Carney, A., & Chew, S. (2011). Rise & Shine: Where morning people conquer the world. The Harvard Business Review, 91(6), 131-137.
- Roenneberg T., & Merrow C. (2003). Chronotype as a determinant of sleep duration in the general population: Age-specific双方法同时性和不同性比较. Sleep, 26(7), 697-705.
- Interview with Dr. Sophia Chernakova on Azbuka Vkusa's platform, July 2021
Sleep patterns are influenced by our genes, categorizing us into three chronotypes: larks, owls, and doves. Understanding your natural sleep and wake patterns, free from external factors, can help you determine your chronotype. To adjust your sleep schedule, make gradual and consistent changes, like appointing a rewarding activity 15 minutes earlier each day.
For a more precise understanding of your sleep-wake tendencies, consider taking online questionnaires such as the Horne-Ostberg Morningness-Eveningness Questionnaire. The health benefits of night owls versus early birds are still debated; instead, focus on maintaining consistent sleep duration and pattern to enhance overall health and productivity.
