- It is possible for a night owl to become an early bird, but it will be difficult to change your wake cycle. Circadian rhythm is important to keep in mind when transitioning from night owl to early bird.
- Getting to sleep earlier is the first step toward becoming an early bird, which can be accomplished by avoiding caffeine and alcohol, limiting screen time, creating a bedtime routine, and developing a consistent wake-up time.
- Practising rituals that calm you down, eating better, exercising in the morning, aligning your body clock with light changes, easing into your bedtime, practising mindfulness, putting away screens, and taking a wake-up supplement can all help you become an early bird.
- Wake-up supplements like B・SYNC ON can help night owls become early birds in a healthy and gradual way. Take it before bedtime, and the delayed-release capsule will deliver caffeine, vitamin B5, vitamin B12, and zinc to help you wake up with more energy while boosting your mood.
It's not uncommon to find yourself up late at night, scrolling through your phone, watching TV, or chatting with friends. But there comes a time when you need to make the switch from being a night owl to an early bird. You might find that your energy levels are low in the morning, or you need to adjust your schedule to a different start time at work.
Whatever the case, becoming an early bird and waking up with more energy in a healthy way can change your life for the better. By better aligning your sleep schedule with your circadian rhythm, you can better enjoy your day and make the most of your improved mood and energy.
Here's what you need to know about how a night owl can become an early bird and why it matters in the first place.
Is it Possible for a Night Owl to Become an Early Bird?
Yes, if you consider yourself a night owl and stay up quite late into the night, it's possible to shift your sleep pattern to become an early bird. There is one caveat: it will be difficult to change your wake cycle. These cycles are ingrained in our biology, and depending on your body's sleep and wake cycle, they may not match up perfectly with the Earth's spin every 24 hours.
Circadian Rhythm and Your Body
Each body is a clock that regulates things like metabolism and other biological rhythms, called your circadian rhythm. When your circadian rhythm is off, you may experience things like fatigue, difficulty concentrating, and even depression. In order to align properly with the sun's wake and sleep cycles, it's important to listen to your body and adjust your schedule accordingly.
No matter how you choose to make the transition from night owl to early bird, it's important to keep your circadian rhythm in mind and find solutions that don't clash in a serious way with it.
The Risks of Being a Night Owl
It's important to note that being a night owl can be detrimental to your health. Too much late-night activity can increase your stress levels and disrupt your circadian rhythm. This can lead to insomnia, fatigue, and difficulty concentrating. A study released in Chronobiology International by Kristen Knutson  noted that night owls are often prone to serious medical conditions, just like someone who might have obstructive sleep apnea. Becoming an early bird could ultimately improve your overall health in the long term.
It's also important to remember that being an early bird doesn't mean you have to be a morning person. You can still enjoy your late nights and early mornings every once in a while without completely disrupting your sleep cycle.
Why it Might be Difficult For You to Fall Asleep
Before you become an early bird, it all starts with how you fall asleep. There are a few areas you can improve to make sure you're getting to sleep at an earlier time and not feeling tired.
Avoid caffeine and alcohol: Both of these substances can disrupt your sleep schedule and make it difficult to get to sleep.
Limit screen time: Too much screen time in bed can make it difficult to fall asleep. Try to limit your screen time before bed, or switch to blue light-blocking glasses.
Create a bedtime routine: A bedtime routine can include things like taking a shower, brushing your teeth, and reading a book. This will help you wind down and relax before bed.
Develop a consistent wake-up time: You should also try to develop a consistent wake-up time to help you adjust your sleep schedule and sleep for the recommended seven to nine hours a night.
Set your alarm: Alarm clocks can be a great way to get yourself out of bed in the morning. Make sure you set your alarm clock for the same time each day to help you stick to your new sleep schedule.
How to Go to Sleep Earlier and Wake Up Earlier
Let's review some of the best ways to help you become an early bird and how to wake up early:
Take a Wake-Up Supplement
Supplements can also help you wake up earlier and give you more natural energy during the day. B・SYNC ON is the first clinically proven wake-up supplement that supports and improves your wake-up process using four key ingredients stored in a delayed-release capsule. You take B・SYNC ON at bedtime, and it begins to release the energising nutrients approximately 7 hours later. And one of the best things about B・SYNC ON is that it contains only natural and safe ingredients - caffeine, zinc, and vitamins B5 and B12.
For night owls trying to get in the habit of being an early bird, this will aid in a gradual and effortless wake-up, with benefits that continue to last throughout the day.
B・SYNC ON helps with mood and energy, reduces fatigue, improves concentration and alertness, and helps you align your circadian rhythm to your schedule. Instead of groggy, sluggish wake-ups, B・SYNC ON puts you in the driver's seat of your morning. Shop online today and try your first box of B・SYNC ON for help with becoming an early bird.
Practice Rituals That Calm You Down
One of the easiest and most effective ways to help you transition from night owl to early bird is to practice rituals that help you calm down and relax. You can try reading, meditating, stretching, aromatherapy, breathing exercises, or any other ritual that helps you feel relaxed and ready for sleep.
Eating healthier can also help you become an early bird. Eating an unhealthy diet can make it difficult to sleep and wake up early. Eating a diet low in processed foods and high in natural, energy-boosting foods like fruits and vegetables can help you sleep better and is a proven way to wake up early.
Exercise in the Morning
While exercise can be invigorating and energising, it can also help you become an early bird. Exercising in the morning can help you wake up earlier and stay awake longer. Exercise can also help your body get used to waking up earlier and can help you naturally adjust your body's sleep and wake cycles. This is one of the most recommended ways to become an early riser.
Align Your Body Clock With Light Changes
Your body's clock is regulated by light, so it's important to keep your exposure to light in mind when you're trying to become an early bird. Increase your exposure to natural light in the morning and avoid bright lights at night. This will help your body understand when it's time to be awake and when it's time to sleep.
Ease Into Your Early Bedtime
If you've had difficulty getting to sleep earlier, you can try easing into your bedtime by going to bed just 15 minutes earlier than usual each night. This can help you gradually adjust to your new sleep schedule and help you wake up earlier.
Mindfulness will help you stay in the present moment and not get lost in thoughts about the past or future. Mindfulness can help you stay focused and grounded, which in turn can help you get to sleep earlier and wake up earlier.
Put Away the Screens
It's important to put away your screens at least an hour before bed. The blue light from screens can interfere with your body's natural sleep cycle, so it's best to take a break from your screens before you go to bed.
Use an Alarm Clock at the Same Time Each Day
Using an alarm clock at the same time each day is one of the best ways to become an early bird. This will help you adjust to your new schedule and wake up at the same time each day, so your body will adjust to that time in a faster and more natural way.
Don't Give Up
Becoming an early bird isn't always easy, and you may experience some setbacks along the way. Don't give up and keep trying until you're able to find a new sleep schedule that works for you.
Creating a consistent sleep schedule is one of the most important steps in becoming an early bird. By making sure you're sleeping and waking up at the same time each day, you can start to see the benefits of being an early bird. With some patience, determination, and self-discipline, you can make the switch from night owl to early bird and start seeing the benefits.
Frequently Asked Questions
Why does my circadian rhythm matter?
Your circadian rhythm is a 24-hour internal clock that regulates bodily functions like metabolism, digestion, and sleep. When your circadian rhythm is off, you may experience things like fatigue, difficulty concentrating, and even depression. To align properly with the sun's wake and sleep cycles, it's important to listen to your body and adjust your schedule accordingly.
Is it possible to become an early bird if I'm a night owl?
Yes, if you consider yourself a night owl and stay up quite late into the night, it's possible to shift your sleep pattern to become an early bird. It may be difficult, but with the right habits and discipline, it is possible to adopt early bird habits and wake up feeling more energised and in a better mood.
What can I do to become an early bird?
There are a few things you can do to become an early bird if you're a night owl. You can try avoiding caffeine and alcohol, limiting your screen time before bed, creating a bedtime routine, developing a consistent wake-up time, setting your alarm clock at the same time every day, practising rituals that calm you down, eating better, exercising in the morning, aligning your body clock with light changes, easing into your early bedtime, practising mindfulness, and taking a wake up supplement.
How can B・SYNC ON help me become an early bird?
B・SYNC ON is the first supplement that supports and improves your wake-up using four key ingredients stored in a delayed-release capsule. You take B・SYNC ON at bedtime, and it begins to release the energising nutrients approximately 7 hours later. This will aid in a gradual and effortless wake-up, with benefits that continue to last throughout the day. B・SYNC ON helps with mood and energy, reduces fatigue, improves concentration and alertness, and helps you align your circadian rhythm to your schedule.