Our Sleep Chronotype is Ingrained in All of Us<\/strong><\/h2>\nEvery person has a sleep chronotype<\/a> that determines when they sleep and wake up. Night owls have a late chronotype. Our sleep chronotype is not something we can change, as it\u2019s genetic, but it could be managed<\/strong>. It\u2019s a given that society is built more around morning larks; working a \u201c9 to 5 job\u201d is the norm for most people. This is why night owls are often more chronically sleep-deprived. This may make you wonder \u2014 can night owls become early birds and can you fix your sleep schedule<\/a>?<\/p>\nLifestyle Changes are Key<\/strong><\/h2>\nWhile we can\u2019t easily turn night owls into early birds, there are lifestyle adjustments they can implement to help them catch up with morning larks. Here are just a handful of simple yet effective changes that will improve your sleep hygiene if you\u2019re a night owl wanting to become a bit more of a morning person:<\/p>\n![\"circlemagazine-circledna-can-night-owls-become-early-birds\"](\"https:\/\/images.pexels.com\/photos\/5849392\/pexels-photo-5849392.jpeg?auto=compress&cs=tinysrgb&dpr=1&w=500\")
<\/figure>\nUse Light Strategically<\/strong><\/h3>\nLimit your exposure to light especially before going to bed, and avoid blue light as well, as it could disrupt your sleep or make you feel less sleepy. If you have an in-office work setup, choose a window seat if at all possible. If you cannot, make use of light therapy (i.e. using lightboxes\/lamps to help stimulate the part of your brain that regulates your sleep\/wake hormones).<\/p>\n
Change Your Sleep Schedule, But Not the Amount of Sleep You Get<\/strong><\/h3>\nAdjust the time you go to bed, but don\u2019t change the amount of sleep you\u2019re getting. Just as we each have our own sleep chronotype, sleep requirements also vary from person to person. Thus, if you need 8 hours of sleep to perform well, don\u2019t shave off a few hours just to help you adjust to your new schedule.<\/p>\n
Have a Consistent Wake-Up Time and a Consistent Bedtime<\/strong><\/h3>\nIt\u2019s okay if from time to time, you\u2019re not able to sleep when you\u2019re supposed to sleep. Try to be consistent, however, with your wake-up time (even on weekends). If you oversleep on weekends, you will somewhat squash the progress you\u2019ve built up over the week. Also, having a consistent wake time helps us become more flexible in the other aspects of our lives. If you did not get enough sleep the night before, try to fit in recovery periods\/naps in your day. If you\u2019re taking a 30-minute nap and you\u2019re a coffee drinker, drinking your coffee before you take a nap is a good choice since caffeine takes about 20 minutes to affect your body.<\/p>\n
Avoid Nicotine and (if Possible) Avoid or Reduce Caffeine<\/strong><\/h3>\nNicotine is a stimulant that causes smokers to sleep very lightly, so avoid it. Smokers also tend to wake up early due to nicotine withdrawal. In regard to caffeine, if you cannot avoid it, consume it strategically. Caffeine blocks adenosine and its effects could take as long as 8 hours to wear off. If you must drink coffee, don\u2019t consume it too close to bedtime and only take the recommended amount (400 mg) per day.<\/p>\n
Master Both a Bedtime and Morning Routine<\/strong><\/h3>\nImplement a pre-sleep (bedtime) routine that tells your body it\u2019s time to go to bed. For example, eat a light snack if you\u2019re feeling hungry (but avoid large meals and beverages late at night). You could also empty your bladder, shut down gadgets (artificial light is not good before sleeping), and download your day (i.e. write down things that worried you throughout the day, etc.). You can also do little tasks that don\u2019t require too much effort (i.e. preparing things you\u2019ll use the next day, washing the dishes, etc.). Doing light exercise, like yoga, can also help raise your body temperature a bit, which can help you transition from warm to cool when you get into your bed.<\/p>\n
Once you wake up, good post-sleep (morning) routines can help you move from a sleep state to a fully awake state. Have a dawn-wake simulator to help wake you up so the first thing you do when you wake up in the morning is to keep up with your circadian rhythm. If not possible, have a standard alarm clock. Open your curtains\/blinds so daylight floods you. This helps raise your awareness by setting your body clock and letting your body make the final hormone shift from melatonin to serotonin. Don\u2019t check notifications right after waking up (wait about 15-20 minutes), as your cortisol levels are at their highest shortly after waking up. You can also exercise, and definitely eat breakfast because it will give you fuel for the day and ensure that you get hungry at the right times (i.e. lunch and dinner). This lessens the need to snack on food that\u2019s not healthy. Here are some more morning routine tips<\/a> for people who aren\u2019t morning people.<\/p>\n![\"circlemagazine-circledna-can-night-owls-become-early-birds\"](\"https:\/\/images.pexels.com\/photos\/4545201\/pexels-photo-4545201.jpeg?auto=compress&cs=tinysrgb&dpr=1&w=500\")
<\/figure>\nMake Sure Your Sleep Won\u2019t Get Disrupted So You Get Quality Sleep<\/strong><\/h2>\nWhat can disrupt your sleep? Many things. However, below are some tips for getting uninterrupted sleep:<\/p>\n
Avoid Alcoholic Drinks Before Bed<\/strong><\/h3>\nThis could rob you of REM sleep. Heavy alcohol ingestion also contributes to difficulty in breathing at night, and more tossing and turning.<\/p>\n
Avoid Large Meals or Too Many Beverages Late at Night<\/strong><\/h3>\nA large meal can cause indigestion, which interferes with sleep. Drinking too much fluid could cause sleep fragmentation due to an urge to urinate. Some people who wake up to use the washroom end up having a hard time falling back asleep.<\/p>\n
Avoid Medications That Delay\/Disrupt Sleep if Possible<\/h3>\n
Some medications can disrupt sleep patterns. For example, most antidepressants and ADHD medications are meant to be taken in the morning, as many of them are stimulants.<\/p>\n
Don\u2019t Lie in Bed Awake<\/strong><\/h3>\n<\/strong>If you still can\u2019t sleep after staying in bed for more than 20 minutes, get up and do some relaxing activities until you feel sleepy. The anxiety caused by not being able to sleep may make it harder for you to fall asleep. Get out of bed, fold some laundry, do something productive, and then try falling asleep once again.<\/p>\nCan Night Owls Become Early Birds? The Bottom Line<\/h2>\n
Lifestyle Changes are Key<\/strong><\/h2>\nWhile we can\u2019t easily turn night owls into early birds, there are lifestyle adjustments they can implement to help them catch up with morning larks. Here are just a handful of simple yet effective changes that will improve your sleep hygiene if you\u2019re a night owl wanting to become a bit more of a morning person:<\/p>\n<\/figure>\nUse Light Strategically<\/strong><\/h3>\nLimit your exposure to light especially before going to bed, and avoid blue light as well, as it could disrupt your sleep or make you feel less sleepy. If you have an in-office work setup, choose a window seat if at all possible. If you cannot, make use of light therapy (i.e. using lightboxes\/lamps to help stimulate the part of your brain that regulates your sleep\/wake hormones).<\/p>\n
Change Your Sleep Schedule, But Not the Amount of Sleep You Get<\/strong><\/h3>\nAdjust the time you go to bed, but don\u2019t change the amount of sleep you\u2019re getting. Just as we each have our own sleep chronotype, sleep requirements also vary from person to person. Thus, if you need 8 hours of sleep to perform well, don\u2019t shave off a few hours just to help you adjust to your new schedule.<\/p>\n
Have a Consistent Wake-Up Time and a Consistent Bedtime<\/strong><\/h3>\nIt\u2019s okay if from time to time, you\u2019re not able to sleep when you\u2019re supposed to sleep. Try to be consistent, however, with your wake-up time (even on weekends). If you oversleep on weekends, you will somewhat squash the progress you\u2019ve built up over the week. Also, having a consistent wake time helps us become more flexible in the other aspects of our lives. If you did not get enough sleep the night before, try to fit in recovery periods\/naps in your day. If you\u2019re taking a 30-minute nap and you\u2019re a coffee drinker, drinking your coffee before you take a nap is a good choice since caffeine takes about 20 minutes to affect your body.<\/p>\n
Avoid Nicotine and (if Possible) Avoid or Reduce Caffeine<\/strong><\/h3>\nNicotine is a stimulant that causes smokers to sleep very lightly, so avoid it. Smokers also tend to wake up early due to nicotine withdrawal. In regard to caffeine, if you cannot avoid it, consume it strategically. Caffeine blocks adenosine and its effects could take as long as 8 hours to wear off. If you must drink coffee, don\u2019t consume it too close to bedtime and only take the recommended amount (400 mg) per day.<\/p>\n
Master Both a Bedtime and Morning Routine<\/strong><\/h3>\nImplement a pre-sleep (bedtime) routine that tells your body it\u2019s time to go to bed. For example, eat a light snack if you\u2019re feeling hungry (but avoid large meals and beverages late at night). You could also empty your bladder, shut down gadgets (artificial light is not good before sleeping), and download your day (i.e. write down things that worried you throughout the day, etc.). You can also do little tasks that don\u2019t require too much effort (i.e. preparing things you\u2019ll use the next day, washing the dishes, etc.). Doing light exercise, like yoga, can also help raise your body temperature a bit, which can help you transition from warm to cool when you get into your bed.<\/p>\n
Once you wake up, good post-sleep (morning) routines can help you move from a sleep state to a fully awake state. Have a dawn-wake simulator to help wake you up so the first thing you do when you wake up in the morning is to keep up with your circadian rhythm. If not possible, have a standard alarm clock. Open your curtains\/blinds so daylight floods you. This helps raise your awareness by setting your body clock and letting your body make the final hormone shift from melatonin to serotonin. Don\u2019t check notifications right after waking up (wait about 15-20 minutes), as your cortisol levels are at their highest shortly after waking up. You can also exercise, and definitely eat breakfast because it will give you fuel for the day and ensure that you get hungry at the right times (i.e. lunch and dinner). This lessens the need to snack on food that\u2019s not healthy. Here are some more morning routine tips<\/a> for people who aren\u2019t morning people.<\/p>\n<\/figure>\nMake Sure Your Sleep Won\u2019t Get Disrupted So You Get Quality Sleep<\/strong><\/h2>\nWhat can disrupt your sleep? Many things. However, below are some tips for getting uninterrupted sleep:<\/p>\n
Avoid Alcoholic Drinks Before Bed<\/strong><\/h3>\nThis could rob you of REM sleep. Heavy alcohol ingestion also contributes to difficulty in breathing at night, and more tossing and turning.<\/p>\n
Avoid Large Meals or Too Many Beverages Late at Night<\/strong><\/h3>\nA large meal can cause indigestion, which interferes with sleep. Drinking too much fluid could cause sleep fragmentation due to an urge to urinate. Some people who wake up to use the washroom end up having a hard time falling back asleep.<\/p>\n
Avoid Medications That Delay\/Disrupt Sleep if Possible<\/h3>\n
Some medications can disrupt sleep patterns. For example, most antidepressants and ADHD medications are meant to be taken in the morning, as many of them are stimulants.<\/p>\n
Don\u2019t Lie in Bed Awake<\/strong><\/h3>\n<\/strong>If you still can\u2019t sleep after staying in bed for more than 20 minutes, get up and do some relaxing activities until you feel sleepy. The anxiety caused by not being able to sleep may make it harder for you to fall asleep. Get out of bed, fold some laundry, do something productive, and then try falling asleep once again.<\/p>\nCan Night Owls Become Early Birds? The Bottom Line<\/h2>\n
<\/figure>\nUse Light Strategically<\/strong><\/h3>\nLimit your exposure to light especially before going to bed, and avoid blue light as well, as it could disrupt your sleep or make you feel less sleepy. If you have an in-office work setup, choose a window seat if at all possible. If you cannot, make use of light therapy (i.e. using lightboxes\/lamps to help stimulate the part of your brain that regulates your sleep\/wake hormones).<\/p>\n
Change Your Sleep Schedule, But Not the Amount of Sleep You Get<\/strong><\/h3>\nAdjust the time you go to bed, but don\u2019t change the amount of sleep you\u2019re getting. Just as we each have our own sleep chronotype, sleep requirements also vary from person to person. Thus, if you need 8 hours of sleep to perform well, don\u2019t shave off a few hours just to help you adjust to your new schedule.<\/p>\n
Have a Consistent Wake-Up Time and a Consistent Bedtime<\/strong><\/h3>\nIt\u2019s okay if from time to time, you\u2019re not able to sleep when you\u2019re supposed to sleep. Try to be consistent, however, with your wake-up time (even on weekends). If you oversleep on weekends, you will somewhat squash the progress you\u2019ve built up over the week. Also, having a consistent wake time helps us become more flexible in the other aspects of our lives. If you did not get enough sleep the night before, try to fit in recovery periods\/naps in your day. If you\u2019re taking a 30-minute nap and you\u2019re a coffee drinker, drinking your coffee before you take a nap is a good choice since caffeine takes about 20 minutes to affect your body.<\/p>\n
Avoid Nicotine and (if Possible) Avoid or Reduce Caffeine<\/strong><\/h3>\nNicotine is a stimulant that causes smokers to sleep very lightly, so avoid it. Smokers also tend to wake up early due to nicotine withdrawal. In regard to caffeine, if you cannot avoid it, consume it strategically. Caffeine blocks adenosine and its effects could take as long as 8 hours to wear off. If you must drink coffee, don\u2019t consume it too close to bedtime and only take the recommended amount (400 mg) per day.<\/p>\n
Master Both a Bedtime and Morning Routine<\/strong><\/h3>\nImplement a pre-sleep (bedtime) routine that tells your body it\u2019s time to go to bed. For example, eat a light snack if you\u2019re feeling hungry (but avoid large meals and beverages late at night). You could also empty your bladder, shut down gadgets (artificial light is not good before sleeping), and download your day (i.e. write down things that worried you throughout the day, etc.). You can also do little tasks that don\u2019t require too much effort (i.e. preparing things you\u2019ll use the next day, washing the dishes, etc.). Doing light exercise, like yoga, can also help raise your body temperature a bit, which can help you transition from warm to cool when you get into your bed.<\/p>\n
Once you wake up, good post-sleep (morning) routines can help you move from a sleep state to a fully awake state. Have a dawn-wake simulator to help wake you up so the first thing you do when you wake up in the morning is to keep up with your circadian rhythm. If not possible, have a standard alarm clock. Open your curtains\/blinds so daylight floods you. This helps raise your awareness by setting your body clock and letting your body make the final hormone shift from melatonin to serotonin. Don\u2019t check notifications right after waking up (wait about 15-20 minutes), as your cortisol levels are at their highest shortly after waking up. You can also exercise, and definitely eat breakfast because it will give you fuel for the day and ensure that you get hungry at the right times (i.e. lunch and dinner). This lessens the need to snack on food that\u2019s not healthy. Here are some more morning routine tips<\/a> for people who aren\u2019t morning people.<\/p>\n<\/figure>\nMake Sure Your Sleep Won\u2019t Get Disrupted So You Get Quality Sleep<\/strong><\/h2>\nWhat can disrupt your sleep? Many things. However, below are some tips for getting uninterrupted sleep:<\/p>\n
Avoid Alcoholic Drinks Before Bed<\/strong><\/h3>\nThis could rob you of REM sleep. Heavy alcohol ingestion also contributes to difficulty in breathing at night, and more tossing and turning.<\/p>\n
Avoid Large Meals or Too Many Beverages Late at Night<\/strong><\/h3>\nA large meal can cause indigestion, which interferes with sleep. Drinking too much fluid could cause sleep fragmentation due to an urge to urinate. Some people who wake up to use the washroom end up having a hard time falling back asleep.<\/p>\n
Avoid Medications That Delay\/Disrupt Sleep if Possible<\/h3>\n
Some medications can disrupt sleep patterns. For example, most antidepressants and ADHD medications are meant to be taken in the morning, as many of them are stimulants.<\/p>\n
Don\u2019t Lie in Bed Awake<\/strong><\/h3>\n<\/strong>If you still can\u2019t sleep after staying in bed for more than 20 minutes, get up and do some relaxing activities until you feel sleepy. The anxiety caused by not being able to sleep may make it harder for you to fall asleep. Get out of bed, fold some laundry, do something productive, and then try falling asleep once again.<\/p>\nCan Night Owls Become Early Birds? The Bottom Line<\/h2>\n
Adjust the time you go to bed, but don\u2019t change the amount of sleep you\u2019re getting. Just as we each have our own sleep chronotype, sleep requirements also vary from person to person. Thus, if you need 8 hours of sleep to perform well, don\u2019t shave off a few hours just to help you adjust to your new schedule.<\/p>\n
Have a Consistent Wake-Up Time and a Consistent Bedtime<\/strong><\/h3>\nIt\u2019s okay if from time to time, you\u2019re not able to sleep when you\u2019re supposed to sleep. Try to be consistent, however, with your wake-up time (even on weekends). If you oversleep on weekends, you will somewhat squash the progress you\u2019ve built up over the week. Also, having a consistent wake time helps us become more flexible in the other aspects of our lives. If you did not get enough sleep the night before, try to fit in recovery periods\/naps in your day. If you\u2019re taking a 30-minute nap and you\u2019re a coffee drinker, drinking your coffee before you take a nap is a good choice since caffeine takes about 20 minutes to affect your body.<\/p>\n
Avoid Nicotine and (if Possible) Avoid or Reduce Caffeine<\/strong><\/h3>\nNicotine is a stimulant that causes smokers to sleep very lightly, so avoid it. Smokers also tend to wake up early due to nicotine withdrawal. In regard to caffeine, if you cannot avoid it, consume it strategically. Caffeine blocks adenosine and its effects could take as long as 8 hours to wear off. If you must drink coffee, don\u2019t consume it too close to bedtime and only take the recommended amount (400 mg) per day.<\/p>\n
Master Both a Bedtime and Morning Routine<\/strong><\/h3>\nImplement a pre-sleep (bedtime) routine that tells your body it\u2019s time to go to bed. For example, eat a light snack if you\u2019re feeling hungry (but avoid large meals and beverages late at night). You could also empty your bladder, shut down gadgets (artificial light is not good before sleeping), and download your day (i.e. write down things that worried you throughout the day, etc.). You can also do little tasks that don\u2019t require too much effort (i.e. preparing things you\u2019ll use the next day, washing the dishes, etc.). Doing light exercise, like yoga, can also help raise your body temperature a bit, which can help you transition from warm to cool when you get into your bed.<\/p>\n
Once you wake up, good post-sleep (morning) routines can help you move from a sleep state to a fully awake state. Have a dawn-wake simulator to help wake you up so the first thing you do when you wake up in the morning is to keep up with your circadian rhythm. If not possible, have a standard alarm clock. Open your curtains\/blinds so daylight floods you. This helps raise your awareness by setting your body clock and letting your body make the final hormone shift from melatonin to serotonin. Don\u2019t check notifications right after waking up (wait about 15-20 minutes), as your cortisol levels are at their highest shortly after waking up. You can also exercise, and definitely eat breakfast because it will give you fuel for the day and ensure that you get hungry at the right times (i.e. lunch and dinner). This lessens the need to snack on food that\u2019s not healthy. Here are some more morning routine tips<\/a> for people who aren\u2019t morning people.<\/p>\n<\/figure>\nMake Sure Your Sleep Won\u2019t Get Disrupted So You Get Quality Sleep<\/strong><\/h2>\nWhat can disrupt your sleep? Many things. However, below are some tips for getting uninterrupted sleep:<\/p>\n
Avoid Alcoholic Drinks Before Bed<\/strong><\/h3>\nThis could rob you of REM sleep. Heavy alcohol ingestion also contributes to difficulty in breathing at night, and more tossing and turning.<\/p>\n
Avoid Large Meals or Too Many Beverages Late at Night<\/strong><\/h3>\nA large meal can cause indigestion, which interferes with sleep. Drinking too much fluid could cause sleep fragmentation due to an urge to urinate. Some people who wake up to use the washroom end up having a hard time falling back asleep.<\/p>\n
Avoid Medications That Delay\/Disrupt Sleep if Possible<\/h3>\n
Some medications can disrupt sleep patterns. For example, most antidepressants and ADHD medications are meant to be taken in the morning, as many of them are stimulants.<\/p>\n
Don\u2019t Lie in Bed Awake<\/strong><\/h3>\n<\/strong>If you still can\u2019t sleep after staying in bed for more than 20 minutes, get up and do some relaxing activities until you feel sleepy. The anxiety caused by not being able to sleep may make it harder for you to fall asleep. Get out of bed, fold some laundry, do something productive, and then try falling asleep once again.<\/p>\nCan Night Owls Become Early Birds? The Bottom Line<\/h2>\n
Nicotine is a stimulant that causes smokers to sleep very lightly, so avoid it. Smokers also tend to wake up early due to nicotine withdrawal. In regard to caffeine, if you cannot avoid it, consume it strategically. Caffeine blocks adenosine and its effects could take as long as 8 hours to wear off. If you must drink coffee, don\u2019t consume it too close to bedtime and only take the recommended amount (400 mg) per day.<\/p>\n
Master Both a Bedtime and Morning Routine<\/strong><\/h3>\nImplement a pre-sleep (bedtime) routine that tells your body it\u2019s time to go to bed. For example, eat a light snack if you\u2019re feeling hungry (but avoid large meals and beverages late at night). You could also empty your bladder, shut down gadgets (artificial light is not good before sleeping), and download your day (i.e. write down things that worried you throughout the day, etc.). You can also do little tasks that don\u2019t require too much effort (i.e. preparing things you\u2019ll use the next day, washing the dishes, etc.). Doing light exercise, like yoga, can also help raise your body temperature a bit, which can help you transition from warm to cool when you get into your bed.<\/p>\n
Once you wake up, good post-sleep (morning) routines can help you move from a sleep state to a fully awake state. Have a dawn-wake simulator to help wake you up so the first thing you do when you wake up in the morning is to keep up with your circadian rhythm. If not possible, have a standard alarm clock. Open your curtains\/blinds so daylight floods you. This helps raise your awareness by setting your body clock and letting your body make the final hormone shift from melatonin to serotonin. Don\u2019t check notifications right after waking up (wait about 15-20 minutes), as your cortisol levels are at their highest shortly after waking up. You can also exercise, and definitely eat breakfast because it will give you fuel for the day and ensure that you get hungry at the right times (i.e. lunch and dinner). This lessens the need to snack on food that\u2019s not healthy. Here are some more morning routine tips<\/a> for people who aren\u2019t morning people.<\/p>\n<\/figure>\nMake Sure Your Sleep Won\u2019t Get Disrupted So You Get Quality Sleep<\/strong><\/h2>\nWhat can disrupt your sleep? Many things. However, below are some tips for getting uninterrupted sleep:<\/p>\n
Avoid Alcoholic Drinks Before Bed<\/strong><\/h3>\nThis could rob you of REM sleep. Heavy alcohol ingestion also contributes to difficulty in breathing at night, and more tossing and turning.<\/p>\n
Avoid Large Meals or Too Many Beverages Late at Night<\/strong><\/h3>\nA large meal can cause indigestion, which interferes with sleep. Drinking too much fluid could cause sleep fragmentation due to an urge to urinate. Some people who wake up to use the washroom end up having a hard time falling back asleep.<\/p>\n
Avoid Medications That Delay\/Disrupt Sleep if Possible<\/h3>\n
Some medications can disrupt sleep patterns. For example, most antidepressants and ADHD medications are meant to be taken in the morning, as many of them are stimulants.<\/p>\n
Don\u2019t Lie in Bed Awake<\/strong><\/h3>\n<\/strong>If you still can\u2019t sleep after staying in bed for more than 20 minutes, get up and do some relaxing activities until you feel sleepy. The anxiety caused by not being able to sleep may make it harder for you to fall asleep. Get out of bed, fold some laundry, do something productive, and then try falling asleep once again.<\/p>\nCan Night Owls Become Early Birds? The Bottom Line<\/h2>\n
<\/figure>\nMake Sure Your Sleep Won\u2019t Get Disrupted So You Get Quality Sleep<\/strong><\/h2>\nWhat can disrupt your sleep? Many things. However, below are some tips for getting uninterrupted sleep:<\/p>\n
Avoid Alcoholic Drinks Before Bed<\/strong><\/h3>\nThis could rob you of REM sleep. Heavy alcohol ingestion also contributes to difficulty in breathing at night, and more tossing and turning.<\/p>\n
Avoid Large Meals or Too Many Beverages Late at Night<\/strong><\/h3>\nA large meal can cause indigestion, which interferes with sleep. Drinking too much fluid could cause sleep fragmentation due to an urge to urinate. Some people who wake up to use the washroom end up having a hard time falling back asleep.<\/p>\n
Avoid Medications That Delay\/Disrupt Sleep if Possible<\/h3>\n
Some medications can disrupt sleep patterns. For example, most antidepressants and ADHD medications are meant to be taken in the morning, as many of them are stimulants.<\/p>\n
Don\u2019t Lie in Bed Awake<\/strong><\/h3>\n<\/strong>If you still can\u2019t sleep after staying in bed for more than 20 minutes, get up and do some relaxing activities until you feel sleepy. The anxiety caused by not being able to sleep may make it harder for you to fall asleep. Get out of bed, fold some laundry, do something productive, and then try falling asleep once again.<\/p>\nCan Night Owls Become Early Birds? The Bottom Line<\/h2>\n
This could rob you of REM sleep. Heavy alcohol ingestion also contributes to difficulty in breathing at night, and more tossing and turning.<\/p>\n
Avoid Large Meals or Too Many Beverages Late at Night<\/strong><\/h3>\nA large meal can cause indigestion, which interferes with sleep. Drinking too much fluid could cause sleep fragmentation due to an urge to urinate. Some people who wake up to use the washroom end up having a hard time falling back asleep.<\/p>\n
Avoid Medications That Delay\/Disrupt Sleep if Possible<\/h3>\n
Some medications can disrupt sleep patterns. For example, most antidepressants and ADHD medications are meant to be taken in the morning, as many of them are stimulants.<\/p>\n
Don\u2019t Lie in Bed Awake<\/strong><\/h3>\n<\/strong>If you still can\u2019t sleep after staying in bed for more than 20 minutes, get up and do some relaxing activities until you feel sleepy. The anxiety caused by not being able to sleep may make it harder for you to fall asleep. Get out of bed, fold some laundry, do something productive, and then try falling asleep once again.<\/p>\nCan Night Owls Become Early Birds? The Bottom Line<\/h2>\n
<\/strong>If you still can\u2019t sleep after staying in bed for more than 20 minutes, get up and do some relaxing activities until you feel sleepy. The anxiety caused by not being able to sleep may make it harder for you to fall asleep. Get out of bed, fold some laundry, do something productive, and then try falling asleep once again.<\/p>\nCan Night Owls Become Early Birds? The Bottom Line<\/h2>\n