{"id":7432,"date":"2017-04-26T09:15:37","date_gmt":"2017-04-26T13:15:37","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=7432"},"modified":"2018-08-21T16:57:38","modified_gmt":"2018-08-21T20:57:38","slug":"become-a-morning-person","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/become-a-morning-person\/","title":{"rendered":"7 Ways To Become A Morning Person"},"content":{"rendered":"<p>We\u2019ve all heard it before: \u201cyou snooze, you lose.\u201d Yet, most of us start the day by procrastinating and hitting the \u2018snooze\u2019 button. Then we struggle to cram in a shower, chug some coffee or some sort of breakfast before running out the door\u2014all while cursing ourselves for not being a \u2018morning person.\u2019<\/p>\n<p>Only about 10 percent of people are true \u2018morning birds,\u2019 while 20 percent are true \u2018night owls,\u2019 proposes Michael Smolensky, Ph.D., and Lynne Lamberg\u2019s hit book, <em><a href=\"https:\/\/www.nasw.org\/users\/llamberg\/authors.htm\" target=\"_blank\" rel=\"noopener noreferrer\">The Body Clock Guide to Better Health<\/a><\/em>. According to Smolensky, a leader in the study of biological rhythm (a field called chronobiology), the remaining 70 percent of people can adjust their habits and change how they feel throughout the day.<\/p>\n<p>Studies have not only shown that we\u2019re more productive in the morning, but that being a morning person may actually be good for our health, too. Case in point: One study out of the <a href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/div-class-title-correlates-of-morningness-and-breakfast-frequency-in-a-national-uk-sample-div.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">University of Roehampton in England<\/a> concluded that morning people tend to have higher overall ratings of wellness.<\/p>\n<p>But changing habits is easier said than done. To make your transition from night owl to early bird as painless as possible, we rounded up seven totally legit tips and tricks to add to your routine.<\/p>\n<h3><strong>1. Make Sure Your Nighttime Eats Are Sleep-Friendly<\/strong><\/h3>\n<p>Yep, waking up for a successful morning starts before you even go to sleep. Everything from when we last had <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/07\/caffeine\/\" target=\"_blank\" rel=\"noopener noreferrer\">caffeine<\/a> and dinner (and what we had) to how we wind down before bed, impacts the next morning, says Keri Gans, M.S., R.D.N., certified yoga instructor and owner of <a href=\"http:\/\/kerigansnutrition.com\/about\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keri Gans Nutrition<\/a>.<\/p>\n<p>To prevent overnight upset, you may want to cross a few foods off the dinner menu. \u201cFried or spicy food can disrupt our digestive system and impact our sleep,\u201d she explains. If you have a sensitive stomach, avoid any out-there eats before hitting the hay.<\/p>\n<p>Another way to set yourself up for a good night\u2019s sleep and energized morning: Add some calming sips to your bedtime routine. Gans recommends making a cup of warm tea (like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbal-teas\/N-cp99me\" target=\"_blank\" rel=\"noopener noreferrer\">chamomile<\/a>), or sipping on warm milk to relax and unwind before bed.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/01\/herbal-tea-types\/\" target=\"_blank\" rel=\"noopener noreferrer\">How To Find The Best Herbal Tea For Your Needs<\/a><\/strong><\/p>\n<h3><strong>2. Go To Sleep As Soon As You\u2019re Tired<\/strong><\/h3>\n<p>Raise your hand if you\u2019ve forced yourself to stay awake for <em>just one more<\/em> Netflix episode. By the time you force yourself to bed after an extra hour of TV, you may find yourself staring at the ceiling\u2014and hitting \u2018snooze\u2019 the next morning. According to a paper published in the <em><a href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/cajochen_KeepsAwake_2010.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">International Review of Neurobiology<\/a><\/em>, when we\u2019re exposed to light (laptop screens included) after the sun\u2019s gone down, we uproot our body\u2019s natural sleep-wake cycle\u2014which is tied to the light-dark cycle outside. So ignoring heavy eyelids only sets you up for a rough morning.<\/p>\n<p>Another reason to hit the hay (and wake up) earlier: One study published in <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3174832\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sleep<\/a> <\/em>found that adolescents who went to bed and woke up early were more likely to exercise regularly and less likely to be overweight than night owls who slept in. So yeah, you can expect we\u2019ll be <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/14\/how-to-sleep-better\/\" target=\"_blank\" rel=\"noopener noreferrer\">going to bed early<\/a> tonight.<\/p>\n<h3><strong>3. Hydrate<\/strong><\/h3>\n<p>When the alarm goes off in the A.M., you probably want to crawl straight to the coffee-maker. But after a long night\u2019s rest without any fluids, you may be a little dehydrated when you wake up. So, to combat this, Gans recommends drinking a full glass of water immediately when you wake up, and having a second glass within the next hour.<\/p>\n<p>\u201cWater in the morning helps re-hydrate your body but also jump starts our metabolism,\u201d she says. In fact, a study published in the <em><a href=\"https:\/\/academic.oup.com\/jcem\/article-lookup\/doi\/10.1210\/jc.2003-030780\" target=\"_blank\" rel=\"noopener noreferrer\">Journal of Clinical Endocrinology and Metabolism<\/a><\/em> found drinking 16 ounces of water boosted the metabolic rate of healthy participants by about 30 percent for forty minutes after hydrating.<\/p>\n<p>If you don\u2019t like the taste of water, try infusing your water with lemon, a splash of apple cider vinegar, or\u2014Gans\u2019 personal favorite\u2014going for seltzer with a splash of OJ in it.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/11\/22\/lemon-water-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">Can Drinking Lemon Water Really Help You Lose Weight?<\/a><\/strong><\/p>\n<h3><strong>4. Pencil In An A.M. Sweat<\/strong><\/h3>\n<p>What better way to start the day than to get your blood flowing with a workout? Scheduling a morning workout may just be the motivation you need to get out of bed earlier in the morning\u2014not to mention, it\u2019ll save you from canceling a sweat later on when you\u2019re too tired.<\/p>\n<p>Some research suggests it may also steer you toward a more balanced, active day. One study published in <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22617393\" target=\"_blank\" rel=\"noopener noreferrer\">Medicine and Science in Sports and Exercise<\/a><\/em> found that women\u2019s brains reacted less strongly to photos of food (suggesting it was less tempting) following a bout of morning exercise\u2014and that they were more active throughout the rest of the day after an A.M. workout. So setting a morning workout date with yourself may not only help you make the most of those early hours, but \u00a0also help you make healthier decisions.<\/p>\n<h3><strong>5. Eat A Breakfast That\u2019ll Power Your Day<\/strong><\/h3>\n<p>On particularly rough mornings, nothing sounds more appealing than a buttery croissant. You\u2019ll thank yourself for avoiding temptation, though. \u201cThe last thing we want is to start the day with food that\u2019ll make us feel sluggish later,\u201d Gans says. Instead, Gans recommends going for breakfast carbs that are full of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener noreferrer\">fiber<\/a> to help provide much-needed energy and jump-start our metabolisms.<\/p>\n<p>Start your morning meal by cooking up some <a href=\"https:\/\/www.vitaminshoppe.com\/c\/ingredients-other-dry-goods\/N-cp99lq\" target=\"_blank\" rel=\"noopener noreferrer\">oats<\/a> in milk, and then add in a spoonful of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/seeds\/N-cp99l6\" target=\"_blank\" rel=\"noopener noreferrer\">chia seeds<\/a>, some <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener noreferrer\">peanut butter<\/a>, and half a sliced banana, says Gans. If you go for cereal or toast in the morning, make sure to pick a whole-grain variety, which will pack more fiber and break down more slowly than refined cereals or white breads. This will help keep you satisfied through lunchtime.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/03\/overnight-oats-reci\/\" target=\"_blank\" rel=\"noopener noreferrer\">8 Overnight Oats Recipes That Make Breakfast Taste Like Dessert<\/a><\/strong><\/p>\n<h3><strong>6. Have Something to Look Forward To<\/strong><\/h3>\n<p>If you\u2019re going to wake up earlier, you probably want to enjoy those extra hours of daylight as much as possible. Filling some of that newfound morning time with something that makes you happy can set the tone for the entire day\u2014and make early wake-ups easier. Schedule that fun HIIT class, do some yoga in your bedroom, or meditate upon awaking.<\/p>\n<p>Or, take a few minutes to write down a few things you\u2019re grateful for before getting out of bed. One study published in the <em><a href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/6Emmons-BlessingsBurdens.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Journal of Personality and Social Psychology<\/a><\/em> showed that participants who kept a daily record of things they were grateful for reported greater feelings of happiness and optimism over time. Talk about setting the tone for a positive day!<\/p>\n<h3><strong>7. Be Patient<\/strong><\/h3>\n<p>If you\u2019re willing to change your habits, you can totally adjust to that early bird life\u2014just don\u2019t expect to transform overnight. Research published in<em> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3505409\/\" target=\"_blank\" rel=\"noopener noreferrer\">The British Journal of General Practice<\/a><\/em> suggests it takes around 10 weeks for new behaviors to become a habit. Take a \u2018one step at a time\u2019 approach to shifting your routine toward productive, energized mornings.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>For example, start by packing lunches for work the night before, then move to setting your alarm for that earlier wake-up time. After you\u2019ve conquered that, work in an A.M. sweat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many mornings involve hitting &#8216;snooze&#8217; and rushing to run out the door. Try these 7 tips to make the most of your mornings and have a better day.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/become-a-morning-person\/\">Read More <span class=\"screen-reader-text\">7 Ways To Become A Morning Person<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":7445,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9],"tags":[81,116,122,162,215,222],"class_list":["post-7432","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest","tag-editors-picks","tag-healthy","tag-healthy-living","tag-meditation","tag-sleep","tag-stress"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Ways To Become A Morning Person | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Many mornings involve hitting &#039;snooze&#039; and rushing to run out the door. 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