by Lyn Dee

Created on: November 02, 2009

There are two types of people in this world: those who leap out of bed in the morning, smiling, fully alert and eager to begin a new day - and the rest of us. But knowing that billions of other people find mornings difficult isn't much help when you're struggling to open your own eyes.

You can't suddenly change your nature and hope to transform yourself from a night owl to a morning lark, but you can learn how to make mornings a little more manageable. Here are a few suggestions you might like to try:

Plan ahead. Yes, it's boring, but it works. Spend a little time each evening thinking about what you've got to do the next day. Check your diary and calendar, write a 'to do' list and prepare as much in advance as possible. For example, decide what you're going to wear, check that those clothes are clean and ironed, and put them out ready. If you're going to work or school, pack your bag. Make sure you have change for the bus or that your car keys are where they should be. If you take a packed lunch, prepare it and store it in the fridge.

Sleep. Most adults need an average of seven to eight hours sleep per night, so you don't have to be a math wizard to work out that if you have to get up at six o' clock you need to be in bed before midnight. If your normal bedtime doesn't allow you enough sleep try bringing it forward half an hour each week so your body can adjust gradually to a new routine. It's impossible to fall asleep when you're wide-awake so deliberately wind down before going to bed. Dim the lights, switch off the TV, listen to relaxing music, have a warm, milky drink - whatever works best for you.

In the morning - wake up. This is easier said than done, but work on the idea that stimulating the body stimulates the mind, and vice versa. Take a quick shower using soap or shower gel with a bright, zingy fragrance; lemon or lime is good. Yawn, stretch and exaggerate those movements. Get plenty of fresh air into your lungs. Switch on some lively music. It can be classical, a rock anthem or an Irish jig, anything that sets your feet tapping. Give yourself a big smile in the mirror. Today is going to be a great day! Say it, even if you don't really believe it.

Breakfast. This is important. Skipping breakfast will make you feel even more tired. Boosting your blood sugar level will provide the energy you'll need to get you through the morning. This doesn't mean grabbing a chocolate bar on your way out. Breakfast doesn't have to take long or be complicated. Starchy carbohydrates like wholegrain cereals or bread are best, and even better if you add some fruit or fruit juice. If you really don't have time, at least take an apple, banana or small pack of nuts and seeds to eat on the way.

Be kind to yourself. If you know you're not at your best in the early part of the day, try to organize your work so that you tackle the easier, routine tasks first. Let other people know you're not a morning person. You don't have to apologize for it. If your work colleagues are early birds they might even appreciate having someone around who can take over when they start to flag!

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