But I’m Not a Morning Person

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01Apr2009

But I’m Not a Morning Person

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By Katiana Louis-Ball, Court Reporter, Miami

yawningA lot of us have the duty of starting work first thing in the morning. We, as reporters, live in a morning-world. The court house is opened at 8 a.m., and depositions typically start at 9 a.m.

So, it is in our best interest to become morning people.

What should you do when you feel you constantly feel sluggish when you need to be alert? What should you do when you feel you would have performed better on your test if it were later on at night?

Here is a compilation of tips I found on becoming a morning person:

  • Rise at the same day each and every day. Consistency is important to create a permanent change to your internal clock.
  • Brighten up the room. Lights will awake a sleepy brain.
  • Eat a nutritious breakfast. No need to elaborate. You have known this since kindergarten.
  • Try taking a shower first thing in the morning, and get completely ready for the day. This will help refresh your body. You will also be less tempted to go back to bed.
  • Have a set routine in the morning. Being active in the morning will get your blood flowing and mind running. It will be nearly impossible for your body to fall asleep again.
  • Avoid caffeine at all cost. Caffeine can give you a great boost but will end in a crash a few hours later. Since you are sleeping earlier, you won’t need caffeine.

Of course, the best way to start your morning is with a good night. Here are a few tips to have a good night that will lead to a productive morning.

  • Go to bed when you are sleepy. Don’t force yourself to get to bed at 8 p.m. when you could be doing something productive. Do not waste time. If you are tired at 1 a.m. go to bed then. Eventually, your body will adjust and you will start to feel sleepy at not later than 10 p.m. since you are waking at 6 a.m.
  • Don’t exercise at night.  This will vary by person, but from my personal experience and my observations, it is best not to.
  • Prepare your food and clothing for the next day. This will give you less chores in the morning.
  • Don’t eat large meals or drink excessively at night.  Certain meals can cause heartburn or stomach pains even though they never did before. Liquids can interrupt your sleep, causing you to run to the bathroom.

There are some really good foods that will help you sleep. Foods with amino acid tryptophan calm the brain. Here are a few: eggs, peanuts, poultry, meats, seafood, sunflower seeds, whole grain cereal, and apple pie and ice cream. Don’t ask me the science behind that last one, I found it on several websites.

Here are some other tips:

  1. Try keeping the lights dim around bed time. Your body runs on lights not hours.  Your internal clock is sensitive to lights.
  2. Don’t drink alcohol before bedtime. Beverages of an alcoholic nature can interfere with sleep.
  3. Have a bedtime routine. Try reading a book, doing a daily devotion, meditating or aromatherapy.
  4. As much as is within your control, keep your bedroom as pleasant as possible. Have a comfortable bed, pillow and linens. Maintain a comfortable temperature and keep noise to a minimum.

Being a morning person can brighten your day and make you more productive. You will no longer have to agonize while waking up early in the morning. This will turn your mornings into a positive experience. Being alert in the morning will allow you to be prepared for work and you will be able to perform your best when most needed.  I encourage everyone to make this an internal habit so you can be the best reporter you can be!

You can visit Katiana’s website at ladysteno.com.

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