In my previous post, I delved into the world of the early risers of the 5am club. Now, I wanted to consider a different group: the night owls, who prefer to stay up later in the evening and get up later in the morning. Those people who maybe feeling groggy and tired at points throughout the day, only to get a surge of energy and focus come the evening. It’s an intriguing phenomenon how some people are unmistakably morning larks, thriving in the early hours, while others are at their most productive and creative as the day transitions to evening.
In a society which is generally geared towards early risers, getting up for work or university can be challenging. Here are some suggestions on how to cope if this is your challenge:
Create an evening routine:
It’s tempting to stay up late in the evening, especially when there’s time and space to do the things you enjoy. However, setting a schedule for evening activities can help maintain a healthy balance between productivity and rest. Set a designated time to stop and start winding down for bed.
Build a sleep-conducive environment:
Ensure the bedroom is conducive to restful sleep by keeping the room temperature cool and minimising noise, light, and distractions. Keep the bedside table is clutter-free, move your phone away from the side of your bed if that is your current arrangement, and use ear plugs if you are disturbed by noise (that includes a snoring partner!).
Wind down before bed:
Don’t underestimate the importance of a wind down time for night owls. This is so often missed, and they jump straight into bed with no relaxation time at all and find themselves unable to get to sleep or stay asleep. Establishing a relaxing process to signal to your body that it’s time to wind down and prepare for sleep can be hugely helpful. It doesn’t have to be a rigid routine; simply allocating a period for calming activities can make a significant difference.
Morning wake up:
Try to resist the temptation to hit the snooze button repeatedly. This can very much set the tone for how the rest of your day goes. Instead, place your alarm clock across the room so that you must physically get out of bed to turn it off. This can help prevent you from falling back asleep and promote wakefulness.
Create a morning routine:
Establish a consistent morning routine to help kickstart your day and increase your energy levels. Include activities that you enjoy and find motivating, such as listening to energising music, podcast, doing a quick workout, or enjoying a nutritious breakfast. Try to have access to natural light to regulate your body clock and increase your alertness. This doesn’t mean you need to get up and go for jog outside which I recognise would sound like a monumental task for a night owl but a short walk or even a breath of fresh air from an open window would work.