Regular sleep (8-9 hours a night, maybe 7 in a pinch) is an important cornerstone of good health.

Yet there are those unfortunates who seem to be genetically hard-wired to stay up late and function poorly in the early hours of the morning.

Fortunately, all is not lost for those night owls who want to make a concerted effort to conform their sleeping patterns to those that are more societally convenient.

You can train yourself to get to sleep 2-3 hours earlier each night. Recent scientific research confirms the effectiveness of this simple protocol:

• Wake up 2-3 hours before regular wake up time
• Maximize outdoor light during the mornings
• Limit light exposure in the evening
• Go to bed 2-3 hours before habitual bedtime
• Keep sleep/wake times fixed on both work days and free days
• Have breakfast as soon as possible after waking up
• Eat lunch at the same time each day
• Eat dinner before 7 pm

Stick with the plan. Then notice the benefits to your alertness, mood, and health!

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