Tips for Waking Up Earlier if You’re a Night Owl

Tips for Waking Up Earlier, if You're a Night Owl.

A recent study conducted by the federal government suggests that more than 33 percent of adults don't get enough sleep.

Generally, seven hours of sleep a night is defined as the minimum one should aim for.

If you are among the 33 percent, experts say there are ways to improve the quality of your sleep.

Your circadian rhythm tendencies are genetic and can’t really be changed.

But the good news is that we can give our clocks some cues that influence it a little bit, Dr. Ilene M.

Rosen, University of Pennsylvania, via 'The New York Times'.

Experts say to get into a rhythm by deciding what time you want to get up and then stick to it regardless of how tired you may be.

A brisk walk outside in the morning is a pretty good way to start telling your internal clock that it’s time to do this, Dr. Ilene M.

Rosen, University of Pennsylvania, via 'The New York Times'.

A low dose of melatonin close to an hour before your bedtime can also help you get to sleep earlier.

Many experts define a low dose as up to half a milligram.

We’re trying to provide a little signal that it’s the beginning of nighttime, Dr. Sabra Abbott, Northwestern University, via 'The New York Times'.

But we want it out of your system by the end of the night because melatonin at the end of the night can push your clock later and will make the problem worse, Dr. Sabra Abbott, Northwestern University, via 'The New York Times'.

Experts also say consistency is key.

If you’re getting up early for work and going to bed early, then you have to keep doing the things that got you there, Dr. Ilene M.

Rosen, University of Pennsylvania, via 'The New York Times'.

If there’s a party on the weekend and you stay up late or you start watching Netflix late at night, then you will undo everything you just did, and you’ll have to start all over, Dr. Ilene M.

Rosen, University of Pennsylvania, via 'The New York Times'.

If all else fails, experts say you can always contact a specialist to help you get into a good sleeping pattern