The Art of Sleep: Embracing My Safe Space and Finding Balance as a Night Owl
If there’s one thing I love almost as much as life itself, it’s sleep. Nothing compares to the joy of sinking into soft sheets, feeling my body relax, and letting the world drift away. My bedroom is my sanctuary—my safe space where I recharge and dream. But as much as I cherish sleep, it’s not always easy to come by.
Being a night owl complicates things. My bursts of creativity and productivity often strike after the sun sets, and I can’t seem to resist the pull to accomplish “just one more thing.” It’s a pattern that leaves me wired well past bedtime, even when I know I’ll regret it the next day.
The Science of Sleep: Why We’re All So Different
Our internal body clocks—scientifically called circadian rhythms—are as unique as our fingerprints. Some people thrive with early mornings (those “early birds”), while others feel most alive when the rest of the world is winding down (like me). These rhythms are influenced by genetics, lifestyle, and even exposure to light.
But when we ignore our natural rhythms or disrupt them with late nights or erratic schedules, we can face serious health consequences. Poor sleep can increase the risk of:
- Heart disease
- Weight gain
- Anxiety and depression
- Weakened immunity
- Memory issues and difficulty concentrating
Conversely, good sleep can improve mood, boost energy, enhance cognitive function, and even keep our skin glowing.
Proven Sleep Aids and Why They Work
Thankfully, there are many ways to reclaim your nights and embrace better sleep:
1. Foods That Promote Sleep
- Almonds: High in magnesium, they help reduce stress and helps promote muscle relaxation
- Bananas: Rich in magnesium and potassium, which relax muscles.
- Cherries: A natural source of melatonin
- Chamomile tea: Known for its calming properties, Contains herbs that are considered sleep-inducing
- Cottage cheese: A good source of tryptophan, an amino acid that the body converts into melatonin, a hormone that can help some people sleep.
- Greek yogurt: Contains protein and carbs to fill you up
- Kiwi: Contains serotonin, a sleep-regulating hormone.
- Pistachios: A proven source of melatonin
- Warm milk: Its tryptophan content and soothing warmth make it a classic sleep aid.
Why these work: Certain foods contain compounds like melatonin, serotonin, and magnesium, which calm the body and prepare it for rest.
2. Lifestyle Adjustments
- Stick to a sleep schedule: Going to bed and waking up at the same time trains your body clock.
- Limit screen time: Blue light from devices disrupts melatonin production.
- Create a calming pre-bed routine: This could include reading, stretching, or meditating.
3. Environmental Changes
- Blackout curtains: Block light and signal your body it’s time to sleep.
- White noise machines: Mask distracting sounds for a peaceful environment.
- Cool temperatures: Your body sleeps better when it’s slightly cooler (around 65°F).
4. Supplements and Sleep Innovations
- Melatonin: A natural hormone that signals it’s time to sleep.
- Magnesium glycinate: Known for its calming effects.
- Weighted blankets: Offer a comforting, cocoon-like feel that reduces anxiety.
New Developments in Sleep Science
Emerging research on sleep offers even more tools:
- Cognitive behavioral therapy for insomnia (CBT-I): A guided therapy that helps reframe thoughts and habits disrupting sleep.
- Wearable sleep trackers: Devices like smart rings or watches monitor your sleep patterns and provide actionable insights.
Things to eat 30 min before bed:
- Cottage cheese: A good source of tryptophan, an amino acid that the body converts into melatonin, a hormone that can help some people sleep.
- Cherries: A natural source of melatonin
- Pistachios: A proven source of melatonin
- Greek yogurt: Contains protein and carbs to fill you up
- Bananas: Contain potassium and magnesium, which help promote muscle relaxation
- Almonds: Contain magnesium, which helps promote muscle relaxation
- Chamomile tea: Contains herbs that are considered sleep-inducing
- Warm milk: Contains dairy, which is effective for sleep
- Kiwi: Contains serotonin, a sleep-regulating hormone.
Being a Night Owl: The Struggle and the Science
As a night owl, staying up late feels natural. Creative energy flows, productivity peaks, and winding down before midnight seems nearly impossible. But mornings? They can feel like a struggle, with grogginess and a pressing snooze button habit. If this sounds familiar, you’re not alone.
The question is: can a night owl become a morning person?
Can You Change Your Internal Biological Clock?
Your sleep-wake cycle is controlled by your circadian rhythm, an internal 24-hour clock influenced by genetics, environment, and habits. For night owls, their circadian rhythm naturally shifts later, meaning they’re most alert and active in the evening. While genetics play a role, research suggests that with consistent effort, it’s possible to adjust your circadian rhythm. This involves altering environmental cues and lifestyle habits rather than changing your biological structure.
However, a full transformation may not be entirely realistic for everyone. While you can adjust your sleep-wake patterns significantly, some individuals may always have a slight preference for evening activity.
A 30-Day Plan to Shift from Night Owl to Morning Person
Consistency and gradual adjustments are key to successfully shifting your internal clock. Here’s a step-by-step guide:
Week 1: Lay the Foundation
1. Set a Target Wake-Up Time: Choose a realistic morning goal. Start with 15–30 minutes earlier than your current wake-up time.
2. Establish a Bedtime Routine: Begin winding down 1–2 hours before your desired bedtime. Use dim lighting, avoid screens, and try relaxing activities like reading or meditating.
3. Limit Stimulants: Avoid caffeine after 2 p.m. and heavy meals close to bedtime.
4. Get Morning Light: Upon waking, expose yourself to natural sunlight or a light therapy box for 15–30 minutes. This helps signal your brain to wake up.
Week 2: Gradual Sleep Adjustment
5. Shift Sleep Schedule by 15 Minutes: Each day, go to bed and wake up 15 minutes earlier until you’re closer to your desired schedule.
6. Stick to Consistency: Even on weekends, wake up at the same time. This strengthens your circadian rhythm.
7. Incorporate Morning Activity: Start your day with light exercise or a short walk. Physical movement helps reinforce wakefulness.
Week 3: Optimize Your Environment
8. Darken Your Room at Night: Use blackout curtains or an eye mask to eliminate light exposure while sleeping.
9. Limit Evening Distractions: Avoid stimulating activities like scrolling on your phone, watching intense shows, or working late.
10. Track Your Progress: Use a journal or app to note changes in your energy, mood, and sleep patterns.
Week 4: Solidify the Habit
11. Reassess Your Goals: Are you closer to your ideal wake-up time? If not, adjust your bedtime routine and morning habits.
12. Reward Yourself: Celebrate small milestones. Treat yourself to something enjoyable to maintain consistency.
13. Stay Flexible but Disciplined: Occasional late nights happen, but stick to your schedule as much as possible.
3 Bonus Tips for Sustained Success
- Evening Exercise: Finish workouts at least 3 hours before bed to avoid disrupting sleep.
- Limit Alcohol: It may make you feel drowsy but disrupts deep sleep later in the night.
- Use Alarms Wisely: Place your alarm across the room to force yourself out of bed.
Can You Truly Become a Morning Person?
While you can shift your schedule significantly, it’s important to honor your natural tendencies.
With the right strategies and commitment, being more functional in the morning is achievable—even for a night owl.
Let us know which ideas you try, and tag us on social media with your photos—we’d love to see your accomplishments!
For everything mentioned (and more) that you need for a great sleep, check out my Amazon Influencer Shop – Sleep Aids. Here’s to a great night’s rest!
~~ And as always friends, take care, be kind to yourself and others, and always keep learning to be better and do better.
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