There are two or three outside cats at the end of my street. A large yellow tabby, a large grey cat and a large black cat. They are out hunting most mornings. They own the street corner. As I walk by with the dogs, they give them the evil eye and the dogs move along. They don’t bark but just move along. Squirrels and rabbits taunt the dogs but not the cats. The order is established without saying a word. When the sun comes up, their morning routines begins. Everyone needs a routine. It gives meaning and purpose to life. Starting the day with a sure thing routine sets the tone for the rest of the day. Some people claim to be night owls or claim not to do mornings well. They miss the starting gun of sunrise stumbling into the day, after the world has starting spinning without them. Artificial light has not helped the situation. Over the years, their circadian rhythm becomes altered so that even going to bed late results in sleeplessness. They justify easing into the day because of fatigue. Those that must work night shifts will agree that their circadian rhythm takes a hit and they are always chasing rest. To go against the rhythm of the earth is a tough way to live. It is also associated with more depression and substance abuse, not to mention other cortisol driven health issues. No worries, you can change.
I hear the feedback. Even if I get up early, I can’t sleep at night. Be patient. You have to catch up to rhythm of sunrise and sunset. It takes a little effort. The best start is a morning walk. Set the alarm and get up in time to see the sunrise. Tell yourself you can catch a nap later and then don’t. Take 10 minutes to be outside when the sun is setting. Limit artificial light and especially blue light after sunset. Get to bed by 9 or 10 and stay there. Learn to meditate. You will need to learn to go without constant stimulation. It is not about a ring or watch telling you that your sleep was good. It is about the way you will come to feel when you are consistent with this habit. Increase your exercise and movement until you are longing for your earlier bedtime. Getting back to natural rhythms also means getting back in touch with nature. Have a good walk.