Do you know how some people seem to bounce out of bed, ready to tackle the day? They don’t hit snooze a million times or drag their feet to get started. Becoming a morning person might feel like a distant dream, especially if you’re used to staying up late or waking up groggy when the alarm goes off.
But guess what? It’s totally possible. You can wake up refreshed, energized, and ready to own your mornings—all it takes is a few small changes. Let’s explore some fun, simple ways to transform your routine and make those early hours your new favorite part of the day!
How to Become a Morning Person: 14 Tips to Help You
Here’s how you can quickly become a morning person, backed by science:
1. Gradually Adjust Your Sleep Schedule
Trying to shift from waking up at 8 AM to 6 AM immediately can shock your body and leave you feeling tired and frustrated.
Instead, gradually adjust your bedtime and wake-up time by 15 to 30 minutes every few days. For instance, if you usually go to bed at midnight and wake up at 8 AM, try going to bed at 11:45 PM and waking up at 7:45 AM. Continue this gradual adjustment until you reach your goal.
This slow change helps your body clock, or circadian rhythm, adapt naturally avoiding the shock of abrupt changes, making the transition much smoother.
2. Create a Consistent Bedtime Routine
Your body thrives on consistency. A calming bedtime routine that you follow each night signals to your brain that it’s time to sleep, helping you relax more quickly. Start by selecting activities that help you unwind, such as reading a book, practicing relaxation techniques, or taking a warm bath.
Avoid stimulating activities, like checking social media or watching action-packed shows. A peaceful, predictable routine establishes a habit for your brain, making it easier to fall asleep at the same time each night and ensuring better rest.
3. Avoid Screens Before Bed
Blue light emitted by phones, tablets, and TVs tricks your brain into thinking it’s still daytime, making it harder to fall asleep. This blue light suppresses melatonin, the hormone that promotes sleepiness.
To combat this, put away all screens at least 30 to 60 minutes before bed. Instead, engage in calming activities like reading a physical book or listening to relaxing music. Over time, this practice will help your brain naturally wind down and prepare for sleep
4. Limit Caffeine in the Afternoon
Caffeine is a stimulant that can remain in your system for several hours, sometimes even up to 6-8 hours after consumption. Drinking caffeinated drinks late in the day can interfere with your ability to fall asleep at night.
Try to limit your caffeine intake to the morning or early afternoon. Instead, opt for herbal teas or water in the later part of the day to ensure caffeine doesn’t disrupt your sleep cycle.
5. Prepare the Night Before
Mornings can feel rushed, especially if you’re not used to waking up early. A great way to ease into becoming a morning person is to prepare as much as you can the night before. Lay out your clothes, prepare your breakfast, and organize your to-do list.
This will reduce morning stress and help you feel more relaxed when waking up, knowing that everything is already taken care of.
6. Get Natural Sunlight in the Morning
Exposure to natural light first thing in the morning helps regulate your body’s internal clock, signaling that it’s time to wake up. As soon as you can after waking up, step outside or open the curtains to let natural light into your space.
Sunlight boosts serotonin, which not only improves your mood but also helps regulate your sleep-wake cycle, making it easier to fall asleep at night and become a morning person.
7. Avoid Hitting the Snooze Button
As tempting as it is to hit the snooze button for those extra 5 to 10 minutes, it can actually make you feel groggier and more tired. When you go back to sleep after hitting snooze, your body starts a new sleep cycle, and waking up in the middle of that cycle can leave you feeling disoriented and sluggish.
Instead, set your alarm for the time you need to wake up and resist the urge to snooze. Over time, your body will adjust to this habit and learn to wake up when the alarm goes off the first time.
8. Exercise in the Morning
Incorporating physical activity into your morning routine can help you feel more energized throughout the day. Exercise boosts endorphins, which improve your mood and wake you up mentally and physically.
Even light exercise like stretching or a short walk can help shake off drowsiness. Morning workouts also help regulate your sleep cycle, as they encourage deeper, more restful sleep at night.
9. Place Your Alarm Clock Across the Room
If you’re someone who constantly hits snooze or struggles to get out of bed, place your alarm clock (or phone) across the room.
This forces you to physically get up to turn it off, which can help break the habit of snoozing. Once you’re out of bed, you’re less likely to crawl back in, and start your day more easily.
10. Establish a Motivating Morning Ritual
To make waking up early something to look forward, create a morning routine that excites and motivates you. Whether it’s enjoying a cup of coffee while watching the sunrise, journaling, meditating, or listening to a favorite podcast, having a positive activity to start your day will make it easier to get out of bed, and help you become a morning person.
Your morning ritual should be something you truly enjoy, as this creates a sense of anticipation for your early wake-up time.
11. Make Your Bedroom Sleep-Friendly
Your bedroom environment plays a crucial role in how well you sleep. A dark, cool, and quiet room helps your body relax and fall asleep faster.
Invest in blackout curtains to block any light, use a sleep mask, keep the room slightly cool (around 60-67°F is ideal for most people), and use earplugs or white noise if necessary to drown out any disturbances. The more restful your sleep, the easier it will be to wake up feeling refreshed in the morning.
12. Hydrate Right After Waking Up
After a night of sleep, your body is dehydrated, which can make you feel sluggish and tired. Drinking a glass of water first thing in the morning helps rehydrate your body and kickstart your metabolism. It also helps you wake up and feel more alert quickly.
Adding a slice of lemon can give your water a refreshing boost, helping to refresh both your body and mind.
13. Set Realistic Expectations for Change
Becoming a morning person takes time, so don’t expect to wake up effortlessly early after just a few days. Be patient and give yourself grace as you adjust over the next few days. You may feel groggy or encounter setbacks but remember that consistency is key.
Celebrate small wins, such as waking up just a bit earlier or feeling less tired during the day. Setting realistic expectations will help prevent discouragement and keep you on track for long-term success.
14. Avoid Heavy Meals Late at Night
Eating large or heavy meals right before bed can make it harder for your body to relax and fall asleep. Your body has to work harder to digest the food, which can keep you awake or disrupt your sleep.
Try to eat lighter meals in the evening and avoid snacking too close to bedtime. This way, your body can focus on resting, making it easier to wake up refreshed in the morning.
Conclusion
So, becoming a morning person isn’t as hard as it seems. With a little planning and some tweaks to your evening routine, you can wake up feeling more refreshed and ready to take on the day.
Here’s a secret tool to consider: the Nightly app. With personalized monaural beats designed to enhance your deep sleep and sleep onset, you’ll wake up feeling energized—just like those morning people you’ve always admired. Additionally, the Nightly app offers a bedtime reminder to help you wind down and a variety of white noise options to drown out disturbances. Why not give it a try and start experiencing the morning magic?