How to Become a Morning Person in 5 Simple Steps

Waking up early can be tough for many people. Some seem to spring out of bed at dawn, while others struggle to open their eyes before 9AM. I’m in the latter group (in case you were wondering), which is how I know there’s some good news for those of us who want to become morning people….but aren’t naturally. Basically, anyone can learn to become a morning person with the right approach.

Becoming a morning person involves gradually shifting your sleep schedule and creating a consistent bedtime routine. This helps reset your body’s internal clock and makes early rising feel more natural. Small changes like going to bed 15 minutes earlier each night and waking up 15 minutes earlier each morning can help you achieve this goal.

A solid morning routine also plays a key role in becoming an early riser. This might include prayer, gentle stretches or light exercise to energize the body and mind. With patience and practice, even the most dedicated night owl can learn to greet the sunrise with a smile.

Why Become a Morning Person

I can only tell you why I wanted to become a morning person: I am most productive in the morning hours. Although, my productivity was highest in the morning, I wasn’t sleeping well at night so during the day I was spinning my wheels but not accomplishing as much as I knew I could. I needed to do something different to change my approach to the day and stop wasting my most productive hours.

My wakeup call (pun intended) came when I was just too tired one morning to do anything. I had about 2 hours of sleep and I was feeling defeated that I couldn’t figure out the secret to good sleep. It was a Saturday and luckily, I had no where to be. I justified endless scrolling on Instagram, Facebook and Pinterest because I was too tired to do anything of importance or value. For hours, I napped and scrolled.

I absolutely knew, without a doubt, that my day of napping and scrolling was setting me up to have another terrible night of sleep. Eventually, as I was contemplating finally getting dressed, the doorbell rang. Oh crud! I was still in my jammies, my hair was absolutely at level 10 scary and my boobs were without the benefit of a bra. I froze, hoping the interloper wouldn’t see me (you know, like the T-Rex in Jurassic Park).

Drat! She saw me through the window as she turned to leave. It was my neighbor. I had no choice but to open the door…….in my jammies, hair a mess, no bra. She was dropping off my mail that ended up in her mailbox. I thanked her for the mail and closed the door, embarrassed to be caught in such a state at 2 in the afternoon. Had I really done nothing all day?

You may want to become a morning person because your work or family schedule demands it or like me, you want to take advantage of an earlier, more productive time of the day. Also like me, you may want to improve your overall sleep and maximize the health benefits that go along with getting enough sleep.

I knew there had to be a better way. I started doing research and implementing some new strategies. Here’s what I learned.

1. Understanding Your Circadian Rhythm

Your body has an internal clock that regulates sleep and wake cycles. This clock is influenced by light and dark cycles as well as personal factors. Understanding how it works can help you adjust your sleep schedule.

The Role of Chronotypes

Chronotypes are natural patterns of sleep and wakefulness. They vary from person to person. Some people are early birds, while others are night owls.

These patterns affect when you feel most alert and productive. Early birds tend to wake up easily and feel most energetic in the morning. Night owls often struggle to wake up early but have more energy in the evening.

Chronotypes are partly genetic. They can also change with age. For instance, as kids become teenagers, they often shift to later chronotypes. Adults may become earlier types as they get older.

Understanding your chronotype can help you plan your day. It’s useful for scheduling important tasks when you’re most alert. It’s also useful to understand as you approach changes to your sleep patterns. If you’re not naturally a morning person, make changes very gradually to make the adjustment easier.

Influence of Natural Light

Natural light plays a key role in regulating the circadian rhythm. Exposure to sunlight, especially in the morning, helps to reset the internal clock.

The body produces melatonin, a sleep hormone, when it gets dark. Sunlight suppresses melatonin production. This helps you feel more awake and alert during the day.

Morning light exposure can be especially helpful for night owls. It can help shift their sleep schedule to an earlier bedtime. This, in turn, makes it easier to wake up in the morning.

To get more morning light:

• Open curtains as soon as you wake up
• Eat breakfast near a window
• Take a morning walk outside
• Have your morning tea or coffee outside

Consistent morning light exposure helps keep the circadian rhythm on track. This can lead to better sleep quality and more energy during the day. This was one of the keys to changing my sleeping and waking habits.

2. Establishing a Consistent Sleep Schedule

Going to bed and waking up at the same times each day helps regulate your body’s internal clock. This makes it easier to fall asleep at night and wake up feeling refreshed in the morning.

Oh how I resisted this information. I didn’t like the idea of being so predictable or being one of those people that couldn’t stay up late on occasion….no, apparently, I would rather be a person who stays in my jammies all day and then is completely embarrassed by a neighbor doing a kind deed.

I simply didn’t want to commit to a bedtime. But guess what, once I finally did, my life started changing for the better. Looking back, I can’t remember exactly why I was so resistant but I’m glad I finally caved in and made myself a bedtime.

Benefits of a Regular Bedtime

A consistent bedtime improves sleep quality and duration. It helps align your sleep patterns with your body’s natural circadian rhythm. This can lead to better overall health and daytime alertness.

People who stick to a regular sleep schedule often find it easier to fall asleep as well. They also tend to wake up naturally, without an alarm. A steady bedtime routine signals to the body that it’s time to wind down.

Aim for 7-9 hours of sleep each night. Pick a bedtime that allows for this, factoring in your ideal wake time. Stick to this schedule even on weekends to maintain consistency.

3. Creating an Effective Morning Routine

Early Bird’s Morning Rituals

Morning rituals can help transform anyone into an early riser.

Here are a few tips:

• Start by setting the alarm clock for the same time each day, even on weekends. This helps regulate the body’s internal clock.
• When the alarm goes off, get up right away. Avoid hitting snooze, as this can make waking up harder. Open the curtains to let in natural light, which helps to signal to the body that it’s time to wake up.
• Try some gentle stretching exercises to wake up the muscles and increase blood flow. This can help shake off sleepiness and boost energy levels.
• Drink a glass of water to rehydrate your body. I usually squeeze a little lemon juice in mine or add a splash of pure unsweetened cranberry juice.

Motivational Morning Activities

Engaging in enjoyable activities can make mornings more appealing. Try listening to an inspiring book, podcast, or uplifting music while getting ready.

Morning exercise can significantly boost energy and mood. Even a quick 10-minute workout or walk can make a big difference.

If you drink tea or coffee, make sure you buy a brand that you love, so you have that to look forward to. If you’re a breakfast eater, prepare a healthy breakfast to fuel the body and mind. Options like oatmeal, eggs, or smoothies are easy, quick, delicious and provide many essential nutrients to start the day right!

Take a few moments to plan your day. Write down top priorities for the day and the steps you’ll need to do to see those priorities competed.

You may want to consider practicing gratitude journaling. This can increase focus and positivity.

Here’s the formula that worked for me:

• 10PM bedtime and 6AM morning alarm
• I never hit snooze
• Open curtains right after waking to let in natural light
• Do light stretches to help wake up
• Glass of water with a splash of cranberry juice
• Shower
• Morning skin care and red light mask
• Make my favorite Earl Grey Creme tea
• Enjoy my tea while I plan my day using my paper planner

4. Make Small Changes and Become a Morning Person

Becoming a morning person can be a gradual process that involves making small, manageable changes to your routine. Here are some effective strategies to help you get started:

• Shift your bedtime and wake-up time gradually, by 15-30 minutes earlier every few days, until you reach your desired schedule.
• Reduce exposure to screens (phones, computers, TVs) at least an hour before bedtime, as blue light can interfere with melatonin production.
• Engage in regular physical activity, as it can promote better sleep. Just be sure not to exercise too close to bedtime.
• If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day to prevent interference with nighttime sleep.
• Drink enough water during the day, but limit fluid intake close to bedtime to reduce nighttime awakenings.
• Adjusting your sleep habits takes time, so be patient with yourself and stay committed to your new routine.

Implementing these changes gradually can help you become a morning person while improving your overall sleep quality and daily energy levels.

5. Optimizing Your Sleep Environment and Habits

Creating the right conditions for sleep is important to becoming a morning person. Good sleep habits and a proper bedroom setup can make a big difference in sleep quality.

Sleep Hygiene for Better Quality Rest

Sleep hygiene is a weird term that actually involves practices that promote good sleep. A wind-down routine is important. Dim the lights an hour before bed to signal your body it’s time to sleep. Limit screen time, as blue light can disrupt sleep patterns. A warm bath can also help relax your body and mind.

Keep your bedroom cool, quiet, and dark. Use blackout curtains if needed. A comfortable mattress and good pillows are crucial for restful sleep.

Set a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

Avoid caffeine and alcohol close to bedtime. Both can interfere with sleep quality. If you nap, keep it short and early in the day.

Take Charge of Your Schedule By Becoming a Morning Person

As I already mentioned, I was resistant to making some of these changes. Having a set bedtime was my biggest obstacle. Why? Honestly, I couldn’t tell you (and have it make sense) why this, above all else, was my point of resistance. But I can tell you that by having a bedtime of 10PM and a wake up time of 6AM, I’ve been able to train myself to become a morning person. Bonus: I get better and more consistent sleep as well.

I developed a morning routine that I actually look forward to and it sets the tone for my whole day. Becoming a morning person was one of the first steps to me being able to achieve many of my bigger goals. Not only has becoming a morning person changed my life for the better, it has changed my life for the better in every way. I think it can do the same thing for you too! Let me know in the comments below what your morning routine is.