5 Tips for Becoming A Morning Person

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iStock

You’ve probably heard the term circadian rhythm. Your circadian rhythm is an internal clock that influences your daily routine: when to eat, when to sleep, and when to wake up. Our biological clocks are, to some extent, controlled by genetics. This means that some people are natural morning people while others are night owls by design. However, researchers say the majority of us fall somewhere in the middle, which is good news if you want to train yourself to wake up earlier.

In addition to squeezing more hours out of the day, there are plenty of other good reasons to resist hitting the snooze button, including increased productivity. One survey found that more than half of Americans say they feel at their best between 5 a.m. and noon. These findings support research from biologist Christopher Randler, who determined that earlier risers are happier and more proactive about goals, too.

If you love the idea of waking up early to get more done, but you just can't seem to will yourself from out under the covers, here are five effective tips that might help you roll out of bed earlier.

1. EASE INTO THE HABIT.

If you’re a die-hard night owl, chances are you’re not going to switch to a morning lark overnight. Old habits are hard to break, but they’re less challenging if you approach them realistically.

“Wake up early in increments,” Kelsey Torgerson, a licensed clinical social worker at Compassionate Counseling in St. Louis suggests. “If you normally wake up at 9:00 a.m., set the alarm to 8:30 a.m. for a week, then 8:00 a.m., then 7:30 a.m.”

Waking up three hours earlier can feel like a complete lifestyle change, but taking it 30 minutes at a time will make it a lot easier to actually stick to the plan. Gradually, you’ll become a true morning person, just don’t try to force it to happen overnight.

2. EXERCISE IN THE MORNING.

Your body releases endorphins when you exercise, so jumping on the treadmill or taking a run around the block is a great way to start the day on a high note. Also, according to the National Sleep Foundation, exercising early in the morning can mean you get a better overall sleep at night:

“In fact, people who work out on a treadmill at 7:00 a.m. sleep longer, experience deeper sleep cycles, and spend 75 percent more time in the most reparative stages of slumber than those who exercise at later times that day.”

If you don’t have much time in the morning, an afternoon workout is your second best bet. The Sleep Foundation says aerobic afternoon workouts can help you fall asleep faster and wake up less often throughout the night. “This may be because exercise raises your body’s temperature for about four to five hours,” they report. After that, your body’s core temperature decreases, which encourages it to switch into sleep mode.

3. MAKE YOUR BEDROOM IDEAL FOR SLEEP.

Whether it’s a noisy street or a bright streetlight, your bedroom environment might be making it difficult for you to sleep throughout the night, which can make waking up early challenging, as you haven’t had enough rest. There are, however, a few changes you can make to optimize your room for a good night’s sleep.

“Keep your bedroom neat and tidy,” Dr. Nancy Irwin, a Los Angeles-based doctor of psychology on staff as an expert in sleep hygiene at Seasons Recovery Centers in Malibu, suggests. “Waking up to clutter and chaos only makes it more tempting to crawl back in bed.”

Depending on what needs to be improved, you might consider investing in some slumber-friendly items that can help you sleep through the night, including foam earplugs (make sure to use a vibrating alarm), black-out drapes, light-blocking window decals, and a cooling pillow

Another simple option? Ditch the obnoxious sound of a loud, buzzing alarm.

“One great way to adapt to rising earlier is to have an alarm that is a pleasing sound to you versus an annoying one,” Dr. Irwin says. “There are many choices now, whether on your smartphone or in a radio or a freestanding apparatus.”

4. TAKE THE TIME TO PROPERLY WIND DOWN.

Getting up early starts the night before, and there are a few things you should do before hitting the sack at night.

“Set an alarm to fall asleep,” Torgerson says. “Having a set bedtime helps you stay responsible to yourself, instead of letting yourself get caught up in a book or Netflix and avoid going to sleep.”

Torgerson adds that practicing yoga or meditation before bed can help relax your mind and body, too. This way, your mind isn’t bouncing from thought to thought in a flurry before you go to bed. If you find yourself feeling anxious before bed, it might help to write in a journal. This way, you can get these nagging thoughts out of your head and onto paper.

Focus on relaxing at night and stay away from not just exercise, but mentally stimulating activities, too. If watching the news gets your blood boiling, for example, you probably want to turn it off an hour or so before bedtime.

5. GET YOUR DAILY DOSE OF LIGHT.

Light has a immense effect on your circadian rhythm—whether it’s the blue light from your phone as you scroll through Instagram, or the bright sunlight of being outdoors on your lunch break. In a study published in the Journal of Clinical Sleep Medicine, scientists compared the sleep quality of 27 subjects who worked in windowless environments with 22 subjects who were exposed to significantly more natural light during the day.

“Workers in windowless environments reported poorer scores than their counterparts on two SF-36 dimensions—role limitation due to physical problems and vitality—as well as poorer overall sleep quality," the study concluded. "Compared to the group without windows, workers with windows at the workplace had more light exposure during the workweek, a trend toward more physical activity, and longer sleep duration as measured by actigraphy.”

Thus, exposing yourself to bright light during the day may actually help you sleep better at night, which will go a long way toward helping you wake up refreshed in the morning.

Conversely, too much blue light can actually disturb your sleep schedule at night. This means you probably want to limit your screen time as your bedtime looms closer.

Finally, once you do get into the habit of waking up earlier, stick to that schedule on the weekends as much as possible. The urge to sleep in is strong, but as Torgerson says, “you won't want your body and brain to reacclimate to sleeping in and snoozing.”

Looking to Downsize? You Can Buy a 5-Room DIY Cabin on Amazon for Less Than $33,000

Five rooms of one's own.
Five rooms of one's own.
Allwood/Amazon

If you’ve already mastered DIY houses for birds and dogs, maybe it’s time you built one for yourself.

As Simplemost reports, there are a number of house kits that you can order on Amazon, and the Allwood Avalon Cabin Kit is one of the quaintest—and, at $32,990, most affordable—options. The 540-square-foot structure has enough space for a kitchen, a bathroom, a bedroom, and a sitting room—and there’s an additional 218-square-foot loft with the potential to be the coziest reading nook of all time.

You can opt for three larger rooms if you're willing to skip the kitchen and bathroom.Allwood/Amazon

The construction process might not be a great idea for someone who’s never picked up a hammer, but you don’t need an architectural degree to tackle it. Step-by-step instructions and all materials are included, so it’s a little like a high-level IKEA project. According to the Amazon listing, it takes two adults about a week to complete. Since the Nordic wood walls are reinforced with steel rods, the house can withstand winds up to 120 mph, and you can pay an extra $1000 to upgrade from double-glass windows and doors to triple-glass for added fortification.

Sadly, the cool ceiling lamp is not included.Allwood/Amazon

Though everything you need for the shell of the house comes in the kit, you will need to purchase whatever goes inside it: toilet, shower, sink, stove, insulation, and all other furnishings. You can also customize the blueprint to fit your own plans for the space; maybe, for example, you’re going to use the house as a small event venue, and you’d rather have two or three large, airy rooms and no kitchen or bedroom.

Intrigued? Find out more here.

[h/t Simplemost]

This article contains affiliate links to products selected by our editors. Mental Floss may receive a commission for purchases made through these links.

10 Tips for Avoiding Germs on Flights

Masakatsu Ukon, Flickr // CC BY-SA 2.0
Masakatsu Ukon, Flickr // CC BY-SA 2.0

The continued spread of the coronavirus pandemic raises valid concerns for domestic and international travel. As the number of cases keeps increasing in some parts of the world, travel restrictions won’t be relaxed anytime soon. Airlines are postponing and canceling flights globally, but for many individuals, travel remains an essential function.

Some people have already put their plans on hold to reduce the risk of infection, but if you absolutely need to travel by air, here are several helpful tips to avoid germs at the airport and inside the airplane.

1. Use the online check-in before arriving at the airport.

Skip the line at the airport counter and avoid unnecessary contact by checking in to your flight online. Many airlines allow passengers to check in up to 24 hours before their flight’s departure. It’s the safest and most comfortable option, and you’ll also steer clear of the germs on self-service check-in kiosks.

2. Choose a window seat on the plane.

When reserving your seat during the ticket-buying or check-in process, the one you choose makes a difference in your potential exposure to germs. Some airlines have chosen to leave the middle seats empty, leaving you with two other options in a typical medium-sized plane. Passengers in window seats are exposed to the fewest people during an average flight, so that’s your best bet. Avoid booking the aisle seats, which pose the highest risk of contact with multiple people.

3. Wear a face mask.

Properly wearing face masks and cloth face coverings are essential to reducing the spread of the coronavirus and other pathogens. It protects you and everyone else, too. Several airlines are making face coverings mandatory because social distancing measures are much more difficult to maintain inside the aircraft.

“It’s important to remember that all of the new guidance we’ve got used to over the past few months, like social distancing and hygiene measures, still apply when you travel,” travel expert and 5 Star Villa Holidays founder John Paul Donnelly tells Mental Floss.

4. Keep items stored inside your bag at security checkpoints.

The plastic bins for personal belongings are also used by other travelers, increasing your potential exposure to germs. Instead of emptying the contents of your pockets into the bins, it’s better if you keep your phone, wallet, and other loose belongings inside your bag. You’ll also avoid a pat-down by having removed anything that will set off the alarms.

5. Bring enough disinfectant wipes and alcohol-based sanitizer.

At least the chairs are socially distanced at McCarran International Airport in Las Vegas.Daryl DeHart, Flickr // CC BY-NC-ND 2.0

Anticipate all your travel needs beforehand. Donnelly says that sanitizing wipes, disinfecting alcohol and sanitizers, and face masks are now as essential to travel as passports and luggage, so pack these necessary items in your carry-on bag (just make sure that each container of gel or liquid is less than 3 ounces to pass U.S. security screening). Ensure that you have enough to disinfect your hands, cellphone, and immediate environment when you board the plane.

6. Refrain from touching your face.

A small behavioral observation study in 2015 revealed that people touch their faces an average of 23 times per hour. Face-touching is very instinctive—people often don’t realize they’re doing it. But during this pandemic, you need to avoid it as much as possible to reduce the spread of germs. Even if you haven’t touched any public surfaces, just don’t do it.

7. Take advantage of cashless transactions.

Some airport stores allow electronic payments from digital wallets. This kind of transaction, along with recent technological innovations such as virtual boarding passes and online check-ins, reduces unnecessary contact while traveling. Even though there’s a low probability [PDF] of virus transmission through money, it’s still overloaded with germs that you wouldn’t want to hold on to. According to Donnelly, eliminating the chances of contact is vital for the travel industry as it adapts to the pandemic.

8. Stay away from crowds.

This may be easier said than done, but there are a few ways you can keep a safe distance between yourself and others. Maintain a six-foot physical distance when lining up for security checkpoints or offloading luggage. Donnelly suggests minimizing your movement around the airport, so stay put as much as you can. While waiting to board the plane, choose a seat in the waiting area at least six feet away from anyone else—or stand apart from a crowded seating arrangement. Try to board last so you can avoid queuing in narrow walkways along with the other passengers.

9. Disinfect high-touch surfaces at your seat on the plane.

Although airlines are enhancing their cleaning routines, you should still sanitize your immediate environment on your own. Disinfect the high-touch surfaces like the armrest, tray table, seatbelt buckle, headrest, and seat and screen controls. Research has shown that the novel coronavirus may last two to three days on plastic and stainless steel, so clean everything that previous passengers could have possibly touched before you sat down.

10. Turn on the overhead air vent.

The frequent passenger turnaround can be a concern in enclosed environments such as airplanes, but as Donnelly says, “most large airplanes have sophisticated filtration systems [PDF] in place, which means the air is likely to be cleaner than in other confined spaces.” For extra protection from viruses and germs remaining in the air, turn on the overhead vent. It creates an air barrier around your seat that can disperse potentially harmful particles into the plane’s filtration system, where they will be neutralized.

Wherever you’re going, remember to exercise caution every step of the way. A little more attention to detail will keep you from compromising your health.