This story is part 12 days of advicehelping you get the most out of your tech, your home and your health this holiday season.

Everyone wants to get up early and make the most of the day. But that’s easier said than done, especially if you’re a night owl. Being an early riser is more than waking up with the sun; research shows they experience several major health benefits, such as better Mental Health and higher productivity. It’s true: night owls are at a disadvantage.

I already convinced you to change? Let’s see why you should leave the night behind and embrace being a morning person. I’ll even give you some handy tips to start your journey.

Also, see what yoga poses are best for sleeping and how to settle after summer time.

3 reasons to become an early bird

Better eating habits

Breakfast is often considered “the most important meal of the day”, but night owls often skip it because they wake up after it’s served. Early risers don’t skip breakfast and therefore benefit from the healthy eating habits it offers.

Night owls tend to skip breakfast altogether or opt for a later brunch. Research shows that eating breakfast replenishes your body’s glucose supply, lowers the risk of diabetes, and reduces brain fog.

Better physical health

Early risers also have the added benefit of having time to morning workouts, which protects them from last-minute plans and stressful workdays. There is nothing wrong with training at night; it’s easy for things to get in the way. If you block out time in the morning, you’re more likely to be able to sticking to a regular exercise routine.

A study found that night owls do less physical activity than people who wake up early. Ordinary exercises can improve your mood and kickstart your metabolism for the rest of the day.

Improved mental health

Better eating habits and physical health converge to improve mental health. It’s not entirely surprising that your stress levels are lower with regular exercise. Various studies have shown that partying, or being a night owl, is associated with negative moods, anger, depression, and fatigue.

Nobody says being a night owl means your sanity is lacking. It just means that you may have to work a little harder to exercise or get some sun for your Mental Health.

Practical tips for becoming an early riser

There is no magic pill that will make you an early riser. Our genetics predispose us to be either an early riser or a night owl. But that doesn’t mean it’s set in stone; there are things you can do to change how you wake up and sleep. Keep in mind that change will not happen overnight; it’s a process you have to follow to get results.

Tips for starting to get up early:

• Prioritize your sleep hygiene: Sleep hygiene is your sleeping habits. What do you do to get ready for bed at night? Including relaxing practices in your nighttime routine can help you fall asleep faster.
• Use lighting: One of the most effective things you can do is control when and how you are exposed to light. Instead of using blackout curtains, let the light in and wake up naturally. Alternatively, you can also use a wake-up light or sunrise alarm clock.
• Move your bedtime by 15 to 20 minutes: Change your bedtime is not easy. Trying to change your sleep time by hours at a time is unrealistic. It’s easier to shift time you usually go to bed about 20 minutes a night. Slowly progress to your ideal moment.
• Don’t bring your phone to bed: We’ve all done it: When we can’t fall asleep, we scroll through social networks waiting to be tired. However, the blue light of our phones can suppress the already late production of melatonin for a night owl. You better leave your phone on your bedside table or across the room.

Too long; did not read?

Being a night owl doesn’t mean you’re unhealthy. It is possible to be healthy and live near the moon. However, eating breakfast, exercising, and maintaining mental health are more difficult with the night owl sleep cycle. If you want to change your sleep schedule by a few hours, prioritize your sleep hygiene and slowly shift your sleep-wake time. It’s a marathon, not a sprint.

To learn more about sleep, learn how to manage sleep separation anxietyWhy insomnia occurs with age and that foods nutritionists say are best for sleeping.

More than 12 days of advice

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.