You may dream of bouncing out of bed each morning, full of energy and ready to take on the day. But in reality, most of us struggle becoming a morning person, as we hit the snooze button a few times before dragging ourselves out of bed.
Good news though: You really can transform yourself into becoming a morning person. With some healthy habits and the right strategies, waking up in the morning can be something you look forward to.
Just give it two weeks with some new tips to see how quickly your morning can become the best time of your day.
Table Of Contents:
- How to Become a Morning Person
- FAQs: Becoming a Morning Person
- Conclusion
How to Become a Morning Person
Understand Your Chronotype
Before making any drastic changes, it's helpful to understand your natural sleep-wake cycle.
This is known as your chronotype, and it's largely determined by your genes. While some people are naturally early birds (larks), others are at their best in the evening (night owls).
Research indicates a factors like your environment and age influence your chronotype. You may be an earlier chronotype or late chronotype — basically a night owl or early bird. Recognizing your natural tendencies will help you make adjustments more gradually and set realistic goals to join the happy-go-lucky morning people club.
Gradually Adjust Your Sleep Schedule
Avoid the temptation to completely overhaul your nighttime routine in one fell swoop. Start by making small adjustments in 15-minute increments. Try going to bed earlier and waking up earlier by only 15 minutes each day.
Although it seems like a tiny change, this allows your body to adjust over time. By gradually shifting your sleep schedule, you can make waking up earlier a sustainable habit.
Create a Relaxing Bedtime Routine
Plan on a consistent bedtime, as much as possible. Implement a relaxing bedtime routine to signal your body that it’s time to wind down. It should begin at least an hour before your desired bedtime and involve calming activities.
This could include taking a warm bath, reading a book, listening to relaxing music or practicing gentle stretches.
By sticking to this routine consistently, even on weekends, you'll find yourself naturally getting sleepy at an earlier time, which will help improve sleep and reset your internal clock.
Control Your Light Exposure
The Power of Morning Light
Light plays a powerful role in regulating your internal body clock, also known as your circadian rhythm. To become a morning person, try getting as much natural sunlight as possible in the early mornings.
Sunlight helps to suppress the production of melatonin, a hormone that makes you sleepy. Even if the sun isn't shining brightly when you first wake up, opening your curtains and letting some light in can still be beneficial. This sends a signal to your brain that it's time to wake up and lessen the groggy feeling.
In addition to morning light, spending time outdoors during the day can help reinforce your circadian rhythm.
Aim for at least 20 minutes of natural light exposure between 8 am and noon for optimal benefits. This natural bright light exposure helps reset your internal clock, making it easier to fall asleep and wake up at the desired times.
Researchers even found morning sunlight exposure can support a healthier body mass index.
Limit Artificial Light at Night
While natural light during the day is your friend, it’s crucial to limit exposure to artificial light during the night's sleep, as this can disrupt your body's production of melatonin.
In today's digital age, our exposure to blue light from electronic devices, such as smartphones, laptops, and even energy-efficient light bulbs, can throw our sleep patterns out of whack. Circadian rhythms and body clocks everywhere are feeling the brunt of this modern age.
Try these suggestions to provide good sleep hygiene and minimize blue light exposure in the evening:
- Create a technology-free zone in your bedroom.
- Make a conscious effort to turn off all electronic devices at least an hour before bed.
- If you must use your devices before bed, use blue-light-blocking glasses. These specialized glasses work by filtering out the harmful blue wavelengths from digital screens.
Fuel Your Body with a Nutritious Breakfast
The secret for many morning people is to never underestimate the power of a good breakfast.
Skipping breakfast can leave you feeling fatigued. Not only that, but your metabolism gets a morning boost if you eat breakfast shortly after you get up.
However, not all breakfasts are created equal. A high-protein, meal in the morning keeps blood sugar levels steadier throughout the day. Aim for options like eggs with whole-wheat toast, a high-quality protein shake, or oatmeal with nuts and berries.
A 2022 study suggests that the macronutrient composition of your early morning breakfast can impact blood glucose levels, which affects morning alertness.
Try incorporating quality protein and complex carbs into your breakfast. These foods digest more slowly and encourage focus and alert behavior for your early work hours.
The macronutrient composition of breakfast and blood glucose response selectively influence morning alertness.
Incorporate Morning Exercise
You may have noticed that after a good workout session, you feel more alert. The same logic applies when becoming a morning person. You'll also experience the satisfaction of crossing a task off your list early in the day.
Some early risers have found that engaging in a mere 30 seconds of exercise can significantly decrease feelings of sleep inertia after waking up.
Start with a quick 10 to 15-minute routine to wake up your body and increase energy levels and physical performance. You can choose something simple like stretching or jogging in place or go for a more intense workout if that's more your style.
Avoid Hitting the Snooze Button
We all crave those extra minutes of sleep, but research from 2022 found that using the snooze button throws off your sleep cycle and makes you feel groggier.
This is because hitting the snooze button and dozing back off throws off the body's natural sleep-wake cycle (circadian rhythm). That means by interrupting the cycle and then starting it again repeatedly can disrupt brain activity and make people feel even more tired.
Be Patient and Persistent
It can be extremely hard to resist that snooze button when the alarm blares, so put your alarm out of arm's reach. You could try moving it across your room.
Although it'll be annoying to physically get out of bed to shut off that insistent alarm clock, this method can help improve the odds that you’ll actually wake up.
FAQs: Becoming a Morning Person
Changing deeply ingrained sleep habits takes time and commitment, so don't expect an overnight transformation. It can take a few weeks to a couple of months to establish a consistent sleep schedule.
The key is to remain patient with becoming a morning person. Let your body adjust, be consistent with how you fall asleep, consistent with waking time, and celebrate small wins as your wake times improve.
What are the benefits of being a morning person?
If you want to boost productivity, the benefits of getting up earlier speak for themselves. The amount of time and energy you will gain throughout your day makes becoming a morning person worth the change in your sleep patterns.
This is especially true if you want to feel happy and experience better mental clarity. A 2018 research study found positive links between being an early bird and improved mental well-being, with a lower chance of mental health challenges.
Can a non-morning person become a morning person?
Yes, absolutely. While changing your chronotype dramatically might not be possible, small, incremental shifts can make a big difference. It is a realistic goal you can set and achieve over time.
How do I train myself to be a morning person?
Check out the information below to see which steps you can begin implementing.
| Strategy | How it works | Benefits |
|---|---|---|
| Go to Sleep Earlier | Consistently aim for a bedtime that allows for 7-8 hours of sleep. | Improves sleep quality and promotes better cell regeneration. |
| Wake Up Earlier | Adjust your wake time in gradual 15-minute increments each day. | Encourages a more balanced circadian rhythm. |
| Resist Hitting the Snooze Button | Discourages fragmented sleep and encourages a consistent wake-up time. | Helps with feeling less groggy in the morning and can improve your reaction time. |
| Control Your Light Exposure | Maximize exposure to natural light in the morning and minimize artificial light at night. Consider investing in a light therapy lamp. | Helps regulate your circadian rhythm and improves sleep quality. |
| Maintain a Regular Exercise Routine | Engage in physical activity, ideally in the morning or afternoon. Take a morning walk. | Boosts energy, enhances mood, and improves sleep quality. It may even help with weight gain. |
| Mindful Eating and Hydration | Make healthy food choices and stay adequately hydrated throughout the day. | Regulates energy levels and helps you feel awake. |
Conclusion
Do your best to stick to your new sleep schedule and positive habits as closely as possible. You're retraining your body and mind so be kind and patient with yourself.
Becoming a morning person is a process that involves consistent effort and may look different for everyone. However, you can pat yourself on the back each time you have a successful win.
By creating a new morning routine and incorporating healthy sleep hygiene habits, you can transform your mornings and increase your energy levels, improve your mental focus, and feel motivated to take on the day.
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