having trouble sleeping

Struggling with a morning routine? Here’s how to start for night owls

Being a night owl in today’s 9-to-5 world is full of rushed sleep-deprived mornings and unsolicited advice on how to rise with the sun. Your modern bathroom vanities are no strangers to your perpetual eye bags the size of Salt Lake City and disgruntled face. The mismatch between the night-attuned person’s internal clock or circadian rhythm and the commonly imposed timing of work causes a kind of jet lag, slowing down attention span in the early hours of the day.

Though talks about the intricate morning routines of successful people bring an eye-roll to the night owl, research has shown real benefits to starting the day right. Morning routines don’t have to start at 4 AM with a 3-km run or a long essay on why you’re grateful. It can be as short and simple as a 10-minute coffee break – whatever makes one feel relaxed and recharged for what the day offers. Know how to design a morning routine that works for night owl tendencies.

1. Prepare the night before.

Make use of your peak energy levels at night and try to complete as many activities that can prepare for the next day. Write your To-Do List, pick out your clothes for the next day, pack your bags, or even have a shower. With the time saved, you can spend the extra 20 minutes in dreamland rather than grumbling about how early it is.

2.Set a tech shut off time.

Everyone is guilty of bringing our phone to bed, scrolling through social media in the wee hours of the night. Studies have emphasized how the light emitted from technology inhibits the release of the hormone melatonin, which helps people fall asleep. Sleep will come quickly and unhindered with a technology curfew. Opt for more analog-driven activities such as using pen and paper for writing and actual softbound books for reading.

3. Forgive yourself for snoozing the alarm.

Snoozing an alarm might bring feelings of annoyance and failure, but dwelling on this negative attitude will not help in having an excellent start to your day. It is better to accept what happened with grace and try in the following days. Give yourself some incentive to wake up on time by scheduling activities you enjoy, such as your eating your favorite breakfast or watching an episode of an engaging TV series.

4. Make your bed.


Beds go unmade when you’re in a hurry. It’s the last thing you would think of when you’re already running late for work. However, making your bed will give you a small sense of accomplishment of having done your first task of the day, kickstarting a chain of other productive activities. Coming back to a tidy bed from work can also lessen stress and encourage you to sleep at an earlier time.

5. Do a short exercise session.

Wake up your body with a short exercise session. Movement can be a source of energy and has been shown to improve focus and cognitive abilities. Working out in the morning also cultivates consistency and discipline since there are fewer chances for external factors to ruin your workout schedule, such as overtime at work or sudden errands.

Morning routines don’t have to be the enemy of night owls. It will take practice and experimentation to know what activities align with your productivity. When you’ve found your rhythm, you’ll greet the rising sun with happiness and gratitude.

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