In a recent Student Health 101 survey, nearly 40 percent of respondents said they’re naturally “night owls.” At the same time, over 80 percent noted having responsibilities at 9:00 a.m. or earlier on weekdays.
As the proverb goes, “The early bird gets the worm.” But how can you possibly get everything done and still be a morning person?
Most academic programs and jobs have morning hours. And if you have children, you might find yourself rising before dawn.
There are many reasons to get up early, such as:
A 2009 study in the Journal of Applied Social Psychology found that early risers were more proactive than those who got up later in the day. As a busy student, this may help you solve problems and effectively manage your responsibilities. So how can you reset your clock to reap the benefits of rising early?
Many people believe you’re either wired to be bright-eyed in the morning or you’re not. In reality, adopting specific habits will make it easier for you to wake early. Here’s how:
Start Gradually: Adjust your schedule in increments.
Prepare Ahead: Set out clothing, review your schedule, and make lunch the night before. Caitlin H., a first-year student at Hawkeye Community College in Waterloo, Iowa, says, “I have all my stuff ready the night before so I’m not rushing.”
Exercise: Exercise increases alertness. Kimberly U., a graduate student at Lehman College, The City University of New York, says she feels best when she works out in the morning.
Get Consistent Sleep: Adults need seven to nine hours of sleep every night. Dr. Michael Decker, a diplomate of the American Board of Sleep Medicine, explains, “A regimented schedule, especially on weekends, [is essential].”
Set an Alarm: Try using your favorite song for motivation or setting two alarms to ease yourself out of bed. There are also many smartphone apps that track your sleep cycle. When you get up, open the blinds.
Enjoy Breakfast: A healthy meal will help you energize. Prepare something that combines protein, whole grains, and some fruit.
Making the most of mornings can help you maximize your day and go to bed feeling satisfied.
Megan is a recent graduate of Colgate University. She works in publishing in New York City.
There are lots of reasons to get up early. According to the respondents to a recent Student Health 101 survey, here are some a.m. benefits:
Making a shift in sleep habits requires not only a change in thinking, but also a physical adjustment. Your body can’t make a big leap all at once. Instead, set yourself up for success by taking a gradual approach.
Here’s a sample schedule to follow over the course of two weeks. Adjust as necessary based on your commitments. This plan allows you to get up earlier but actually increases the amount of sleep you’ll be getting!
DAY |
Bed Time |
Wake Time |
Hours of Sleep |
Usual Weekday Habit |
1:30 a.m. |
8:30 a.m. |
7 |
Saturday - |
12:45 a.m. |
9:45 a.m. |
9 |
Sunday - |
12:30 a.m. |
8:30 a.m. |
8 |
Monday - |
12:15 a.m. |
8:15 a.m. |
8 |
Tuesday - |
12:00 a.m. |
8:15 a.m. |
8.25 |
Wednesday - |
11:45 a.m. |
8:15 a.m. |
8.5 |
Thursday - |
11:15 p.m. |
8:00 a.m. |
8.75 |
Friday - |
12:00 a.m. |
9:00 a.m. |
9 |
Saturday - Sunday |
12:00 a.m. |
9:00 a.m. |
9 |
Sunday - |
11:15 p.m. |
8:00 a.m. |
8.75 |
Monday - |
11:00 p.m. |
7:45 a.m. |
8.75 |
Tuesday - |
10:45 p.m. |
7:30 a.m. |
8.75 |
Wednesday - |
10:30 p.m. |
7:15 a.m. |
8.75 |
Thursday - |
10:15 p.m. |
7:00 a.m. |
8.75 |
Continue with this sort of pattern until you reach your goal sleep-wake schedule.
What are the components of a “full night’s rest?”
There are two kinds of sleep, and each benefits your body in distinct ways. Over the course of a night, a person cycles through both phases. Depriving your body and brain of necessary sleep significantly affects your overall health, mood, and academic performance.
Rapid-Eye-Movement (REM)
REM sleep is lighter and more active, and supports daytime performance. Here’s how:
Non-Rapid-Eye-Movement (NREM)
NREM sleep is deeper and heavier. During this phase, energy is restored in the following ways:
Over the course of a night, 25 percent of sleep is REM and 75 percent is NREM. A full night’s sleep allows you to complete cycles of REM and NREM sleep without interruption.
