In a recent Student Health 101 survey, over 30 percent of respondents said they’re naturally “night owls.” At the same time, almost 80 percent noted having responsibilities at 9:00 a.m. or earlier on weekdays.
So how can you adapt to a world of early commitments when you can hardly drag yourself out of bed in the morning?
There isn’t anything inherently wrong with being a night owl. But most academic programs and jobs have morning hours.
There are other reasons that make getting up early worthwhile, such as:
Almost 35 percent of the respondents to the Student Health 101 survey said it’s “always” or “usually” difficult to wake up before 9:00 a.m., even when absolutely necessary. Another 45 percent said it’s “sometimes” hard. Many people believe you’re either wired to be bright-eyed in the morning or you’re not. In reality, adopting specific habits will make it easier for you to wake early. Here’s how:
Start Gradually: Adjust your schedule in increments.
Prepare Ahead: Set out clothing, review your schedule, and make lunch the night before. Jasmine W., a third-year student at Lakehead University in Thunder Bay, Ontario, says, “I always shower at night. That way I have more time to get organized for school in the morning.”
Exercise: Exercise increases alertness. Lisa M., a fourth-year student at the University of Guelph in Ontario, says, “Working out in the morning wakes me up for the rest of the day.”
Get Consistent Sleep: Adults aged 17 and up need seven to nine hours of sleep every night. Kathy Somers, facilitator of the Better Sleep Program at the University of Guelph’s Stress Management and High Performance Clinic in Ontario, explains, “It’s ideal to go to bed at the same time every night and wake up at the same time every day.”
Set an Alarm: Try using your favourite song for motivation or setting two alarms to ease yourself out of bed. There are also many smartphone apps that track your sleep cycle and wake you at an optimal time. When you get up, open the blinds.
Enjoy Breakfast: A healthy meal will help you energize. Prepare something that combines protein, whole grains, and some fruit.
Making the most of mornings can help you maximize your day and and feel ready for bed earlier than you ever thought possible.
Heidi is a fourth-year student studying Psychology at the University of Guelph.
There are lots of reasons to get up early. According to the respondents to a recent Student Health 101 survey, here are some a.m. benefits:
Making a shift in sleep habits requires not only a change in thinking, but also a physical adjustment. Your body can’t make a big leap all at once. Instead, set yourself up for success by taking a gradual approach.
Here’s an approach that shifts your schedule over the course of two weeks. Adjust as necessary based on your commitments. This plan allows you to get up earlier but actually increases the amount of sleep you’ll be getting!
DAY |
Bed Time |
Wake Time |
Hours of Sleep |
Usual Weekday Habit |
1:30 a.m. |
8:30 a.m. |
7 |
Saturday - |
12:45 a.m. |
9:45 a.m. |
9 |
Sunday - |
12:30 a.m. |
8:30 a.m. |
8 |
Monday - |
12:15 a.m. |
8:15 a.m. |
8 |
Tuesday - |
12:00 a.m. |
8:15 a.m. |
8.25 |
Wednesday - |
11:45 a.m. |
8:15 a.m. |
8.5 |
Thursday - |
11:15 p.m. |
8:00 a.m. |
8.75 |
Friday - |
12:00 a.m. |
9:00 a.m. |
9 |
Saturday - Sunday |
12:00 a.m. |
9:00 a.m. |
9 |
Sunday - |
11:15 p.m. |
8:00 a.m. |
8.75 |
Monday - |
11:00 p.m. |
7:45 a.m. |
8.75 |
Tuesday - |
10:45 p.m. |
7:30 a.m. |
8.75 |
Wednesday - |
10:30 p.m. |
7:15 a.m. |
8.75 |
Thursday - |
10:15 p.m. |
7:00 a.m. |
8.75 |
Continue with this sort of pattern until you reach your goal sleep-wake schedule.
Kathy Somers, facilitator of the Better Sleep Program at the University of Guelph’s Stress Management and High Performance Clinic in Ontario, says there’s another way to adjust to a new schedule and still get eight hours of sleep. With this approach, you’ll push your bedtime forward, in a way similar to how you might if travelling across time zones. This method might be challenging with a typical student schedule, so you may have more success if you try it during a break from school.
Day |
Bed Time |
Wake Time |
Sunday |
4:00 a.m. |
12:00 p.m. |
Monday |
7:00 a.m. |
3:00 p.m. |
Tuesday |
10:00 a.m. |
6:00 p.m. |
Wednesday |
1:00 p.m. |
9:00 p.m. |
Thursday |
4:00 p.m. |
12:00 a.m. |
Friday |
7:00 p.m. |
3:00 a.m. |
Saturday |
10:00 p.m. |
6:00 a.m. |
What are the components of a “full night’s rest?”
There are two kinds of sleep, and each benefits your body in distinct ways. Over the course of a night, a person cycles through both phases. Depriving your body and brain of necessary sleep significantly affects your overall health, mood, and academic performance.
Rapid-Eye-Movement (REM)
REM sleep is lighter and more active, and supports daytime performance. Here’s how:
Non-Rapid-Eye-Movement (NREM)
NREM sleep is deeper and heavier. During this phase, energy is restored in the following ways:
Over the course of a night, 25 percent of sleep is REM and 75 percent is NREM. A full night’s sleep allows you to complete cycles of REM and NREM sleep without interruption.
