by Dr. Lorin Bradbury
What are the benefits of being a morning person, an early riser, one that rolls out of bed by 7:00 A.M.? Are there any benefits at all?
According to Charissa Chamorro, a New York City-based private clinical psychologist who specializes in anxiety disorders and sleep-related issues, in a recent article in Time Magazine, there are benefits. She stated that research has linked early rising to better mental health and a lower likelihood of schizophrenia and depression. Further, she noted that other research has found that morning people tend to be more proactive. Additionally, rising early may be the only time for some people to have some time for themselves.
Sleep experts recommend five things you can do to work toward becoming a morning person.
1. Seek out as much light as possible. In the summer, light is not much of a problem in the northern climes, but in the winter, you may need to turn on more lights in the house. In fact, bright light is recommended.
2. Ease in gradually. Jennifer Martin, president of the board of directors for the American Academy of Sleep Medicine, recommends making the change to an earlier wake up/stay up by 30 minute increments. If you have been rising at 10:00 A.M., set your alarm and get up at 9:30 tomorrow, 9:00 the next day, and 8:30 the next until you reach the desired earlier time. This is like dealing with jet lag.
3. Be consistent, even on weekends. Treating yourself to sleeping till noon on a weekend may put you right back where you began or even further back. Think of it as relapsing or backsliding.
4. Wind down in the evening. Have a consistent time to go to bed. Turn off electronic devices an hour before planned bedtime. Find things to do that are calming and soothing, such as reading. If you have children, have a story time with your children before they get into bed. This allows them to wind down in an enjoyable way.
5. Plan something you look forward to doing. “Martin suggests treating yourself to something special you can enjoy first thing.” This may be a time to call someone on an earlier time zone, a regular morning cup of coffee, or devotions. Whatever, you do have something you enjoy looking forward to doing.
P.S. Call me any time after 6:00 A.M.
Lorin L. Bradbury, Ph.D. is a licensed psychologist in private practice in Bethel. For appointments, he can be reached at 543-3266. If you have questions that you would like Dr. Bradbury to answer in the Delta Discovery, please send them to The Delta Discovery, P.O. Box 1028, Bethel, AK 99559, or e-mail them to [email protected].
