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  • Writer's pictureTracy Miller

5 Tips to Help Night Owls Transform into Early Birds

Do you feel your energy level rising at 11:00 PM? Need to set two different alarms in order to get up in the morning?

Some people spring out of bed ready to tackle the day and smile over their morning coffee. Others are searching for toothpicks to prop open their eyelids. You’re either an early bird or a night owl.

As a night owl, you might find a job with a compatible schedule and find it isn’t much of an issue. For too many other however, work or school demands that you get out of bed at a time that feels almost unnatural.

If you’re a night owl trying to transform into an early bird, sleep experts say it won’t be easy. You might be surprised to find your genetic makeup helps determine whether you’re an early riser or not. Luckily, environment is another factor and there are steps we can take to alter our environment to try to move our sleep cycle into the time period we need to fulfill our obligations. Here are five ideas to get you started:

1. Move up your evening schedule by at least an hour. Since night owls feel more productive in the evening, that’s when they tend to eat, exercise or socialize. These stimulating activities however, make an individual even more alert and stay up even later. Moving these activities back by even an hour can help the body relax earlier to facilitate an earlier bedtime.

2. Gradually change the time on your alarm clock. It can be jarring to suddenly have to bump your alarm back by an hour or more for a new schedule. If you know in advance you will have to wake up earlier, do it by degrees. Shift the time on the alarm clock by 15 minute segments over the course of a few weeks to help your body adjust.

3. Turn off your electronics. Screen time is entertaining, but the light from phones, computers, televisions and other sources block the body’s production of melatonin, a hormone which helps us relax. At night, try to avoid both real and artificial forms of bright light for at least an hour, if not two, prior to bed time.

4. Greet the day by opening your blinds. Try the flip side of light avoidance by exposing yourself to light in the morning when you need to wake up. Open the blinds or the curtains to let natural light flood into your bedroom. The light will suppress melatonin and stimulate your circadian rhythm, to help you wake up. And as we approach winter and longer, darker nights, the natural light can also help us beat the winter blues.

5. Make your bedroom a restful environment. Studies show people sleep better when their bedroom is optimized for light and noise, temperature and comfort. If you bring your work laptop into the room, banish it before bedtime. Set the thermostat to a comfortable temperature, invest in some thick curtains or quality blinds, and of course, invest most of all in the focal point of the room, your bed.

For a great night’s sleep that will have you waking up feeling like the early bird who is getting the worm, the SleepSmart™ Duvet Insert with Fresh Zone™ technology from Pottery Barn is a great option for all kinds of sleepers. The Fresh Zone™ technology eliminates odor and bacteria, working in combination with 37.5™ technology that keeps your body at the ideal microclimate of 37.5 degrees Celsius all through the night. The shell fabric has a wonderful brushed hand making it extra soft and cuddly. Plus, it’s made from a barrier weave construction that intersects the yarns so tightly, allergens will have a difficult time to enter into the sleep environment. The SleepSmart Duvet Insert is also incredibly fluffy, and will look amazing on your bed or in your favorite duvet cover as well.

Upgrade your sleep environment so you can sleep deeper tonight, and wake up feeling rested and refreshed to create the life of your dreams tomorrow.

About Sleep Innovator, Tracy Miller

Tracy Miller is a trusted inventor and innovator of dynamic, technology driven, and comfortable products for the home, and founder of Inventive Sleep™. Her engaging brands are found in millions of homes and hotels across the country. As a Sleep Products Innovator, Tracy is dedicated to helping people realize their dreams and goals starting with a great night’s sleep. Her reputation for combining proven and modern materials in everyday products including sheets, pillows, comforters, blankets and mattress pads, adds exciting new comfort and performance qualities consumers love to incorporate into their homes. Tracy is also the author of the weekly sleep blog Sleep Secrets and Inspirations. In it, she shares her expertise on materials research and design, and demystifies the sleep experience with an informative and fun-filled conversation on how sleep helps people with daily living, as well as some of her tips and tricks on picking your favorite products. For more information, visit Sleep Tonight. Create Tomorrow.™

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