Important points

• It's possible for a night owl to become an early riser, but it will be difficult to change your wake cycle. It's important to keep track of your circadian rhythm if you want to go from being a night owl to an early riser.
• Falling asleep earlier is the first step to becoming an early riser. You can do this by cutting out caffeine and alcohol, limiting screen time, establishing a bedtime routine, and developing a consistent wake-up time.
• Rituals that calm you down, a healthier diet, exercising in the morning, adjusting your body clock to the light conditions, having a relaxed bedtime, mindfulness, putting away screens and taking wake-up medication can help you become an early riser.
• Wake-up aids like B・SYNC ON can help night owls become early risers in a healthy and gradual way. Take it before bed and the sustained-release capsule delivers caffeine, vitamin B5, vitamin B12 and zinc to help you wake up with more energy and improve 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 transition from being a night owl to an early riser. Maybe you find you have little energy in the mornings, or you need to adjust your schedule to accommodate a different start time at work.

Whatever the case, becoming an early riser 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 you will learn how a night owl can become an early riser and why this is important.

Is it possible for a night owl to become an early riser?

Yes, if you consider yourself a night owl and stay up late, it is possible to change your sleep schedule and become an early riser. There is a catch, however: it will be difficult to change your wake cycle. These cycles are hardwired into our biology, and depending on your body's sleep and wake cycles, they may not perfectly align with the Earth's rotation every 24 hours.

The circadian rhythm and your body

There is a clock in every body that regulates things like metabolism and other biological rhythms, called the circadian rhythm. If your circadian rhythm is disrupted, you can suffer from fatigue, difficulty concentrating, and even depression. To tune into the sun's wake and sleep cycles, it's important to listen to your body and adjust your daily routine accordingly.

No matter how you make the transition from night owl to early riser, it's important to keep an eye on your circadian rhythm and find solutions that don't seriously disrupt it.

The risks of being a night owl

It's important to know that being a night owl can be detrimental to your health. Too much nighttime activity can increase your stress levels and disrupt your circadian rhythm. This can lead to insomnia, fatigue, and difficulty concentrating. In a study by Kristen Knutson [1] published in the journal Chronobiology International, it was found that night owls are often prone to serious health problems, just like someone who suffers from obstructive sleep apnea. Becoming an early riser could improve your overall health in the long run.

It's also important to remember that being an early riser doesn't mean you have to be a morning person. You can still enjoy late nights and early mornings every now and then without completely disrupting your sleep schedule.

Why it might be difficult for you to fall asleep

Before you become an early riser, it all starts with how you fall asleep. There are a few areas you can improve to ensure you can fall asleep earlier and not feel tired.

Avoid caffeine and alcohol: These two substances can disrupt your sleep rhythm and make it difficult to fall asleep.

Limit screen time: Too much screen time in bed can make it difficult to sleep. Try limiting your screen time before bed or using glasses that block blue light.

Create a bedtime routine: A bedtime routine can include things like showering, 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 so that you can adjust your sleep schedule and get the recommended seven to nine hours of sleep per night.

Set your alarm: Alarm clocks can be a great way to get you out of bed in the morning. Set your alarm at the same time every day so you can stick to your new sleep schedule.

How to go to sleep earlier and wake up earlier

Here are some of the best methods to help you become an early riser and wake up early:

Take a wake-up supplement

Supplements can also help you wake up earlier and give you more natural energy for the day. B・SYNC ON is the first clinically proven wake-up aid that supports and enhances your waking process with four key ingredients in a sustained-release capsule. You take B・SYNC ON before bed, and the energy-rich nutrients are released about 7 hours later. And the best part about B・SYNC ON is that it contains only natural and safe ingredients - caffeine, zinc, and vitamins B5 and B12.

For night owls who want to get into the habit of being an early riser, this will contribute to a gradual and effortless awakening that lasts throughout the day.

B・SYNC ON has a positive effect on your mood and energy, reduces fatigue, improves your concentration and alertness, and helps you align your circadian rhythm with your schedule. With B・SYNC ON, you'll stop waking up tired and sluggish and take control of your mornings. Shop online today and try your first pack of B・SYNC ON to become an early riser.

Practice rituals that calm you down

One of the easiest and most effective ways to transform yourself from a night owl to an early riser 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.

Eat better

Eating a healthier diet can also help you become an early riser. If you eat unhealthily, you may have a hard time falling asleep and waking up early. A diet low in processed foods and high in natural, energy-dense foods like fruits and vegetables can help you sleep better and is a proven way to wake up earlier.

Exercise in the morning

Not only can exercise be invigorating and energizing, but it can also help you become an early riser. Exercising in the morning can help you wake up earlier and stay awake longer. Exercise can help your body adjust to waking earlier and naturally adjust sleep and wake cycles. This is one of the most recommended ways to become an early riser.

Align your body clock with the light changes

Your body's clock is regulated by light, so it's important to keep an eye on your light exposure if you're trying to become an early riser. Increase your exposure to natural light in the morning and avoid bright light at night. This will help your body recognize when it's time to be awake and when it's time to sleep.

Get used to your early bedtime

If you've been having trouble falling asleep earlier, try getting used to your bedtime by going to bed 15 minutes earlier than usual each night. This can help you gradually adjust to your new sleep schedule and wake up earlier.

Practice mindfulness

Mindfulness helps you stay in the present moment and not get lost in thoughts of the past or future. Mindfulness can help you stay focused and grounded, which in turn can help you fall asleep sooner and wake up sooner.

Away with the screens

It's important to put your screens away at least an hour before bed. The blue light from screens can disrupt your body's natural sleep cycle, so make sure you take a break from the screen before bed.

Set an alarm at the same time every day

Setting an alarm at the same time every day is one of the best ways to become an early riser. This will help you get used to your new schedule and wake up at the same time every day, allowing your body to adjust to that time more quickly and naturally.

Do not give up

Becoming an early riser isn't always easy, and you may experience some setbacks along the way. Don't give up and keep trying until you find a new sleep schedule that works for you.

Conclusion

Having a consistent sleep schedule is one of the most important steps to becoming an early riser. If you make sure you sleep and wake up at the same time every day, you will be able to see the benefits of being an early riser. With a little patience, determination, and self-discipline, you can make the switch from night owl to early riser and see the benefits.

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