A night owl prefers to be awake and active at night. They typically feel more alert and productive after the sun sets, thriving when they work or socialize during these hours. Their sleep pattern reflects this: they're late to bed and, naturally, late to rise.
Unfortunately, most social structures (like school and work) favor by design. They follow the typical nine-to-five schedule, which can be tough to keep up with if you're at your best after five. So, how can a self-confessed night owl cope with bright, busy mornings?
7 Easy Steps to More Energetic Mornings
While you can't reset your body clock overnight, there are ways to ease yourself into waking up earlier and embracing the shift. Set yourself up for success by committing to an energizing morning routine.
Step 1: Resist the urge to hit snooze.
When your alarm goes off, it pulls you out of . Choosing to hit snooze instead of waking up triggers fragmented sleep, compromising your mood and energy throughout the day. It can throw off your internal clock, leaving you more groggy and tired than ever.
If it's hard to break the habit, try leaving your device across the room to force yourself to get up to turn it off. Once you're out of bed, it should be easier (in theory!) not to crawl back into it.
Step 2: Drink a big glass of water.
Sleep dehydrates you, especially when you exceed the recommended seven to eight hours. first thing in the morning restores the fluids you lost and fends off dehydration-induced headaches. Opt for ice water for greater alertness: it'll shock your system out of sluggishness.
Step 3: Stretch and exercise.
Your muscles and joints may feel tight after long periods of rest. Light stretching reinvigorates them by improving blood flow, making it easier to shake off any lingering sleepiness. Other low-impact , like Pilates or cycling, can also give you an endorphin rush without being too grueling on your drowsy body. No need to do HIIT to get your heart racing!
Step 4: Get some sunshine.
Even better: hit two birds with one stone by stretching your limbs in the . helps regulate your circadian rhythm by suppressing melatonin, the sleep hormone. This process tells your night owl body it’s time to rise and shine. Another side effect is you feel more alert and ready to face the day. If you'd rather stay in, no problem! Just draw your curtains open to let the sunshine in.
Step 5: Make your beverage of choice.
Caffeine is a powerful stimulant that helps with concentration, attention, and productivity. But coffee isn’t your only option for a caffeine boost! If you're sensitive to high doses, try matcha or black tea for a pick-me-up sans the jitters. For an even lower amount, go for a dark chocolate drink with real cacao.
But watch your intake: if your heart is racing or you feel restless, you might want to lay off the uppers. You can also do without caffeine altogether by opting for a nutrient-packed smoothie. Add tasty protein sources like yogurt or peanut butter, and it doubles as a light breakfast.
Step 6: Take a cold shower.
converts swear it's better than a shot of espresso. Like drinking ice water after rolling out of bed, it shocks you awake and delivers a surge of adrenaline. That wave is enough to sustain you through early morning meetings. Bonus perk: cold showers give you a naturally flushed and appearance.
Make the experience a little more pleasant by cleansing with the right body wash. Use the Dove Go Fresh Sakura Blossom Body Wash for a delicate floral scent or the Dove Go Fresh Cucumber & Green Tea Body Wash for verdant freshness. Both options are moisturizing, mild, and easy to rinse off.
Step 7: Do something for yourself.
Before tackling your to-do list, do something purely for pleasure. Take your time with skincare, sit down for a leisurely breakfast, go for a walk, journal – whatever lets you .
It becomes increasingly difficult to squeeze in some me-time once you get into the swing of work or . Starting the day by centering yourself can help you feel more grounded and in control. It also gives you something to look forward to in the morning, which can motivate you to get moving.
Are you a night owl who struggles to conjure energy in the morning? Take it one day at a time! You don't have to overhaul your entire lifestyle overnight. Start by skipping the snooze button, staying hydrated, and basking in the morning sun. Commit to a routine, and you'll be an early riser soon enough.