How To Become A Morning Person (According To The Experts)

20 steps to becoming a morning person

If you’re wondering how to become a morning person, keep reading!

Are you tired of hitting that snooze button over and over, struggling to peel yourself out of bed while the world is still half asleep?

Trust me, I’ve been there too. But guess what? You can absolutely transform yourself into a morning person, and I’m here to spill all the secrets!

Now, before you think I’m some kind of early-bird guru, let me assure you that I used to be the queen of late nights and groggy mornings.

But over time, I’ve discovered some game-changing techniques that have not only helped me become a morning person but have also supercharged my days.

And guess what? You can do it too!

In this blog post, we’ll explore how to rise and shine with enthusiasm every morning. I’ll share some unique and practical tips to help you get up earlier that have truly worked wonders for me.

There is no need for a magic wand or superhuman abilities; just a willingness to embrace change and a few simple strategies will do.

So, grab your favorite mug of morning brew (or green tea if you’re like me), snuggle up, and let’s dive into the exciting world of becoming a morning person!

Trust me; it’s a game-changer for your life, and I can’t wait to help you on this journey.

Without further ado, let’s talk about how to become a morning person.

This post may contain affiliate links. That means that if you click on a link and purchase something I recommend, I will receive a small commission at no extra cost to you.

1. Set realistic bedtime and wake-up goals

Changing your sleep routine begins with setting achievable bedtime and waketime goals. It’s like creating a schedule that aligns with your body’s natural rhythm.

First, take a look at your daily commitments and responsibilities. Decide on the time you need to wake up to give yourself a good start to the day. Let’s say you aim for a wake-up time of 6 a.m.

Now, let’s work backward. Most adults need about 7-9 hours of sleep, so if you’re aiming for a 6 a.m. wake-up, consider a bedtime between 9 p.m. and 11 p.m.

Choose a time that fits your lifestyle and feels attainable.

2. Gradually shift your sleep-wake times 

If making a sudden change to your sleep schedule feels daunting, don’t worry; there’s a gradual approach that can make this transition smoother than a gentle sunrise.

Start by shifting your bedtime and wake time by just 15 minutes earlier than usual.

For example, if your regular bedtime is 11 p.m. and you usually wake up at 7 a.m., try going to bed at 10.45 p.m. and waking up at 6.45 a.m. instead.

Stick to this new schedule for a few days until it starts to feel more comfortable. Your body will start to adjust to this minor shift, and you’ll likely notice that waking up doesn’t feel as challenging.

Once you’re feeling good about the 15-minute adjustment, it’s time to move the clock forward a bit more. Shift your bedtime and wake time another 15 minutes earlier.

Continue with these gradual shifts every few days until you reach your ultimate goal of becoming a morning person.

Remember, patience is your friend during this process. It may take a few weeks to fully transition to your desired sleep-wake times, and that’s perfectly okay.

If you have a night where you slip back into old habits, don’t be too hard on yourself. Progress is not always linear.

3. Maintain good sleep hygiene

Cozy sleep environment. Make your bedroom a haven for sleep. Keep it cool, dark, and quiet. Invest in comfortable bedding and a supportive mattress.

If noise is an issue, consider using earplugs or white noise machines.

Limit screen time. The glow from phones, tablets, and TVs emits blue light, which can mess with your sleep hormone, melatonin.

Aim to put away electronic devices at least an hour before bedtime to signal to your brain that it’s time to wind down.

Hydration. Limit your fluid intake an hour or two before bedtime to reduce the chances of waking up for a trip to the bathroom during the night.

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4. Develop a morning routine

Now that we’ve got your sleep schedule in check, it’s time to create a morning routine that will make waking up early something you actually look forward to.

Think of it as a sequence of activities that set a positive tone for your day.

Purposeful wake-up. When that alarm goes off, resist the urge to hit snooze. Instead, remind yourself of your morning goals and why you want to become a morning person.

Having a clear sense of purpose can be a powerful motivator to get out of bed.

Hydration. Start your day by hydrating your body. A glass of water can help kickstart your metabolism and make you feel more awake.

Physical activity. Incorporate some form of movement into your morning routine. It could be a short workout, a quick stretch, or a morning walk.

Exercise gets your blood flowing and boosts your energy levels.

Mindfulness or meditation. Dedicate a few minutes to mindfulness or meditation. This can help calm your mind and set a positive tone for the day ahead.

Focus on your breath or use a guided meditation app if you’re new to this practice.

Personal time. Dedicate some time to activities you genuinely enjoy.

Whether it’s reading, journaling, pursuing a hobby, or simply having a leisurely breakfast, this personal time is like a reward for waking up early.

Plan your day. Before you dive into your day, take a moment to plan it out. Make a to-do list or set your priorities. Knowing what’s ahead can help you feel more in control and less stressed.

5. Develop a nighttime routine

Consistent bedtime. Aim to go to bed at the same time each night. Consistency helps regulate your body’s internal clock, making it easier to wake up early in the morning.

Screen-free zone. The blue light from screens can interfere with your ability to fall asleep.

Try to avoid screens like smartphones, tablets, and computers at least an hour before bedtime. Instead, opt for relaxing activities like reading a book or practicing gentle stretches.

Relaxation rituals. Incorporate relaxation techniques into your nighttime routine. This can include deep breathing exercises, meditation, or even a warm self-care bath.

These activities signal to your body that it’s time to unwind.

Review your day. Spend a few minutes reflecting on your day. Acknowledge your accomplishments and let go of any worries or stressors.

Consider keeping a journal to jot down your thoughts and feelings.

Create a relaxing environment. Ensure that your bedroom is a comfortable and calming space.

Adjust the lighting, temperature, and noise levels to your preference. Consider blackout curtains to keep out unwanted light.

Hydrate mindfully. While it’s essential to stay hydrated, try to limit your fluid intake in the hour or two leading up to bedtime to avoid waking up for bathroom trips during the night.

6. Stay on a consistent sleep schedule

Now that you’ve got your morning and nighttime routines sorted, let’s talk about the importance of sticking to a consistent sleep schedule.

Think of it as your body’s daily rhythm, and consistency is the key to making it work.

Same wake-up time. Try to wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and makes waking up early more natural over time.

Regular bedtime. Just like your wake-up time, aim for a consistent bedtime.

Going to bed at the same time each night helps your body anticipate sleep, making it easier to fall asleep and stay asleep.

Avoid sleeping in. As tempting as it is to sleep in on weekends, try not to deviate from your wake-up time by more than an hour.

Oversleeping on weekends can disrupt your sleep patterns during the week.

Jet lag effect. Think of inconsistent sleep schedules as a form of “social jet lag.” It confuses your body’s internal clock, making it harder to adjust to waking up early.

Set alarms for both bedtime and wake-up. Consider setting alarms for both your wake-up time and bedtime. This can serve as a reminder to wind down and stick to your schedule.

Track your progress. Keep a sleep journal or use a sleep tracking app to monitor your progress. It can help you identify patterns and make adjustments as needed.

7. Don’t hit the snooze button

I get it—that snooze button can be tempting, but hitting it can actually make waking up in the morning more challenging. Here’s why:

Interrupted sleep. When you hit snooze, you’re going back to sleep, but it’s usually just for a few minutes.

That brief sleep period is often of poor quality and can leave you feeling groggier when you finally get up.

Cycles of sleep. Our sleep cycles typically last around 90 minutes.

When you snooze for just a few minutes, you’re likely to interrupt a new sleep cycle, leaving you in the middle of it when you wake up again. This can lead to that “I can’t wake up” feeling.

Starting the day right. When you resist the urge to hit snooze and get up when your alarm goes off, you’re setting a positive tone for your day.

It shows that you’re committed to your goal of becoming a morning person.

To overcome the snooze button temptation, try placing your alarm clock or phone across the room, so you have to physically get out of bed to turn it off.

Once you’re up, resist the temptation to crawl back under the covers.

8. Try to avoid interacting with your phone

I know it’s tempting to reach for your phone as soon as you wake up, but giving yourself a phone-free morning can work wonders for becoming a morning person.

Morning mindfulness. When you reach for your phone first thing in the morning, you’re immediately bombarded with notifications, emails, and messages.

This can set a chaotic tone for your day.

Blue light exposure. The blue light emitted by phones and other screens can interfere with your body’s natural wake-up process.

It suppresses melatonin, the hormone that helps you sleep, making it harder to wake up feeling refreshed.

Start with intent. Instead of diving into your phone, start your morning with intention.

Take a few moments to be present, stretch, and take a few deep breaths. This can help you feel more grounded and focused.

Delay phone time. Try to delay checking your phone for at least the first 30 minutes to an hour after waking up.

Use this time for your morning routine, whether it’s exercise, meditation, or enjoying a peaceful breakfast.

Create phone-free zones. Designate certain areas of your home as “phone-free zones.”

For example, keep your phone out of the bedroom to avoid late-night scrolling or early-morning distractions.

Opt for analog. Consider using an analog alarm clock instead of your smartphone for your wake-up call. It eliminates the temptation to scroll through notifications.

9. Get out of bed right away

One of the key habits of a successful morning person is getting out of bed as soon as you wake up. It might sound simple, but it can be a game-changer in your quest to embrace the morning.

Avoiding morning drowsiness. The longer you linger in bed after waking up, the more likely you are to drift back into sleep or hit the snooze button.

Getting up right away can help you shake off that morning drowsiness.

Setting a positive tone. When you get out of bed promptly, you’re signaling to your brain that it’s time to start the day. This proactive approach can set a positive tone for your morning routine.

Creating momentum. The act of getting out of bed is often the hardest part of waking up early.

Once you’re up and moving, it’s much easier to stay awake and engaged in your morning activities.

Here’s a simple trick. Place your alarm clock or phone across the room from your bed. This forces you to physically get out of bed to turn it off.

Once you’re on your feet, resist the urge to crawl back under the covers.

To make the transition smoother, have something to look forward to in the morning. It could be a delicious breakfast, a few moments of quiet reflection, or your favorite morning exercise routine.

Knowing there’s something enjoyable waiting for you can provide extra motivation to get up and start your day.

10. Get out in the light as soon as possible each morning 

Exposure to natural light in the morning can be a game-changer for becoming a morning person.

Natural alarm clock. Natural light acts as a natural alarm clock for your body. When your eyes sense the morning light, it signals to your brain that it’s time to be alert and awake.

Improved mood. Sunlight can boost your mood and increase the production of serotonin, a neurotransmitter associated with happiness.

Starting your day with sunlight can set a positive tone for the entire day.

Here are some tips to get more natural light into your morning routine:

Open your curtains or blinds as soon as you wake up to let in the morning sunlight. If possible, spend a few minutes outside in your yard or on your balcony. Even a short walk can do wonders.

If you live in an area with limited natural light or during the winter months, consider using a light therapy lamp, which mimics natural sunlight.

11. Eat a healthy breakfast

Breakfast is often called the most important meal of the day, and for good reason. It plays a crucial role in helping you become a morning person.

Fuel for your day. After a night’s sleep, your body needs nourishment to kickstart your metabolism and provide energy. Breakfast provides that essential fuel.

Improved concentration. A balanced breakfast with protein, fiber, and healthy fats can improve your focus and concentration throughout the morning, helping you be more productive.

Stabilized blood sugar. Eating a healthy breakfast can help stabilize your blood sugar levels, preventing energy crashes and mood swings later in the day.

Here are some tips for a nutritious morning meal:

Opt for whole foods like oats, whole-grain cereal, yogurt, eggs, or a smoothie packed with fruits and vegetables.

Include protein sources like eggs, Greek yogurt, or nut butter to keep you feeling full and satisfied.

Don’t skip fruits; they provide vitamins, minerals, and natural sugars for energy. Avoid sugary cereals and pastries, as they can lead to energy crashes.

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12. Exercise early (and regularly)

Incorporating exercise into your morning routine is a fantastic way to feel more energized.

Boosted energy. Morning exercise can provide a natural energy boost. It releases endorphins, those feel-good hormones, which can help you start the day with a positive attitude.

Improved sleep. Regular exercise can improve the quality of your sleep, making it easier to wake up feeling refreshed.

Consistency. When you exercise in the morning, you’re more likely to stick to your routine. It sets a positive tone for the day and ensures that you prioritize physical activity.

Here are some tips for incorporating morning exercise into your routine:

Choose an activity you enjoy, whether it’s jogging, yoga, cycling, or dancing.

Start with a manageable duration and intensity, especially if you’re new to morning workouts. Gradually increase as you become more comfortable.

Lay out your workout clothes the night before to make it easier to get started. Consider finding a workout buddy or joining a class to add accountability and motivation.

13. Do challenging tasks earlier in the day 

If you want to make the most of your mornings, it’s a smart move to tackle challenging tasks early.

Peak cognitive function. Research shows that most people tend to have higher cognitive functioning and focus in the morning. Your brain is well-rested and ready to take on complex tasks.

Sense of achievement. Completing challenging tasks early in the day can boost your confidence and motivation. It sets a positive tone and can lead to a more productive day overall.

Reduced procrastination. By tackling challenging tasks first, you’re less likely to procrastinate or feel the weight of these tasks hanging over you all day.

Here’s how to make it happen:

Start your day with a clear plan. Identify the most important and challenging tasks you want to accomplish.

Prioritize these tasks at the beginning of your workday or morning routine. Break large tasks into smaller, manageable steps to make them less intimidating.

Remove distractions to help you focus on these tasks. Consider using techniques like the Pomodoro method to maintain your concentration.

14. Avoid naps

While naps can be tempting, especially if you’re adjusting to a new morning routine, avoiding them can be a key strategy for learning how to become a morning person.

Disrupting nighttime sleep. Long or late-afternoon naps can interfere with your nighttime sleep. They can make it harder to fall asleep at your desired bedtime and disrupt your sleep cycles.

Dependency. Frequent napping can lead to dependency, where you rely on naps to make up for inadequate nighttime sleep.

This can make it challenging to fully adapt to a morning person’s schedule.

Daytime energy. While naps can provide a quick energy boost, it’s often better to find other ways to stay energized during the day, such as staying hydrated, moving around, or enjoying a healthy snack.

If you find yourself needing a nap, try to keep it short—around 20–30 minutes. This can help recharge your energy without interfering too much with your nighttime sleep.

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15. Be careful with coffee

Many of us rely on that morning cup of coffee to kickstart the day, but it’s essential to consume it wisely to learn all about how to become a morning person.

Caffeine’s half-life. Caffeine, the magical component in coffee, has a half-life of around 6 hours.

This means if you have a cup of coffee in the afternoon, about half of it is still in your system come bedtime, potentially disrupting your sleep.

Tolerance and dependency. Regular and excessive coffee consumption can lead to tolerance, meaning you’ll need more caffeine to achieve the same effects.

This can also lead to dependency, where you rely on coffee to function in the morning.

Timing matters. To avoid caffeine interfering with your sleep, try to limit your coffee intake in the afternoon and evening. Ideally, consume your last cup of coffee at least six hours before bedtime.

Here are some tips for mindful coffee consumption:

Enjoy your morning coffee to kickstart your day, but try not to overdo it. One or two cups are usually enough.

If you need an energy boost later in the day, consider alternatives like green tea, which contains less caffeine, or a healthy snack for a natural energy boost.

Stay hydrated by drinking plenty of water throughout the day. Dehydration can make you feel dizzy.

16. Shift mealtimes earlier

Adjusting your meal schedule can make a significant difference.

Digestion and sleep. Eating large or heavy meals close to bedtime can lead to discomfort and disrupt your sleep. It’s best to allow some time between your last meal and bedtime for digestion.

Energy levels. Shifting your mealtimes earlier in the day can provide you with a steady source of energy throughout the morning, helping you stay alert and focused.

Consistency. Consistency in meal timing can help regulate your body’s internal clock, making it easier to wake up early and feel hungry at the right times.

Here are some tips for shifting your mealtimes:

Aim to have your last substantial meal at least 2–3 hours before bedtime. This gives your body ample time to digest before going to sleep.

Consider having a light, healthy snack if you get hungry closer to bedtime. Opt for options like a piece of fruit, yogurt, or a small handful of nuts.

Make breakfast a substantial and satisfying meal to kickstart your day.

17. Do something you enjoy

Part of becoming a morning person is making those early hours enjoyable.

Motivation. Looking forward to something in the morning can be a powerful motivator to get out of bed. It’s like having a delightful reason to embrace the day.

Positive start. Engaging in activities you enjoy at the start of your day sets a positive tone. It can help you feel more enthusiastic and ready to face the day’s challenges.

Relaxation. The morning is a great time to do things that bring you peace and relaxation. Whether it’s reading, listening to music, or enjoying a leisurely cup of tea, it can help you ease into the day gently.

Here’s how to infuse enjoyment into your mornings:

Identify activities you genuinely look forward to. It could be a hobby, reading a book, taking a leisurely walk, or even spending time with a pet.

Set aside a specific time for these activities in your morning routine, so you have something to look forward to as soon as you wake up.

Make it a ritual. Creating the habit of doing something you enjoy every morning can make it even more rewarding.

18. Script out your morning the night before

Preparing for your mornings the night before can make the transition to discovering how to become a morning person much smoother.

Reduced morning stress. Planning your morning in advance reduces the rush and stress that can often accompany early wake-up times. It helps you start your day with a calm and focused mindset.

Efficiency. When you script out your morning routine, you have a clear roadmap of what needs to be done. This can help you stay on track and make the most of your morning hours.

Consistency. By scripting out your mornings, you create a consistent routine. This consistency reinforces your body’s internal clock, making it easier to wake up early and be productive.

Here’s how to script out your mornings effectively:

Before bedtime, make a to-do list for the next morning. Include tasks like breakfast preparation, exercise, and any specific activities you want to prioritize.

Lay out your clothes and gather any items you’ll need for the morning, such as work or workout attire, keys, and other essentials.

Consider setting out your breakfast ingredients or any materials needed for your morning activities to save time.

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19. Give yourself some time

Giving yourself a bit of extra time in the morning can make a world of difference in your journey to becoming a morning person.

Reduced rush. Waking up a little earlier than necessary gives you a buffer to ease into your day. You can avoid the rush and frantic feeling that comes with trying to get ready in a hurry.

Mindful start. Having some extra time allows you to start your morning with a sense of calm. You can engage in activities you enjoy or practice mindfulness, setting a positive tone for the day.

Adaptation period. If you’re transitioning to waking up earlier, giving yourself extra time can help you adjust gradually without feeling overwhelmed.

Here’s how to give yourself some morning breathing space:

Set your alarm a bit earlier than you need to get started with your day’s activities.

Use this time for activities that help you wake up gently, such as stretching, meditating, or savoring a leisurely cup of tea or coffee.

Avoid rushing through your morning routine. Take your time to do things mindfully.

20. Reward yourself

Rewarding yourself for embracing the morning can be a powerful motivator on your journey to learning how to become a morning person.

Positive reinforcement. Rewards can reinforce your new habit of waking up early. It associates a positive experience with becoming a morning person, making you more likely to stick with it.

Celebration of progress. Each morning you successfully wake up early is a step closer to your goal. Celebrating these small victories can boost your motivation and sense of achievement.

Self-care. Rewards can be a form of self-care. They acknowledge your effort and dedication to personal growth, helping you maintain a positive mindset.

Here’s how to reward yourself effectively:

Set up a rewards system. Decide on rewards that you’ll earn for consistently waking up early.

These can be simple treats like a favorite breakfast, a special cup of coffee, or some quiet time to enjoy a book or hobby.

Track your progress. Keep a record of your mornings and the rewards you’ve earned. This visual reminder of your achievements can be motivating.

Be consistent. Stick to your rewards system, and make sure you follow through with treats or activities when you meet your goals.

FAQ: Why am I not a morning person?

Body clock

Our bodies have a built-in clock called the circadian rhythm. It’s like a natural alarm clock that tells us when to wake up and when to go to sleep.

Some people are naturally wired to be more active and alert in the morning, while others are night owls. It’s just how we’re made!

Sleep quality

The quality of your sleep plays a big role. If you’re tossing and turning all night or not getting enough sleep, you’ll wake up feeling groggy and not at all like a morning person.

So, a good night’s sleep is crucial.

Habits

Our daily habits also affect whether we’re morning people or not.

If you’re used to staying up late binge-watching shows or scrolling through social media, it can be tough to wake up early feeling refreshed.

Mindset

Sometimes it’s all in your head. If you wake up with a negative attitude, thinking, “Ugh, I hate mornings,” it becomes a self-fulfilling prophecy.

Changing your mindset can make a big difference.

Routine

Having a consistent morning routine can help you become a morning person. If you wake up at different times every day and rush through your mornings, it’s hard to enjoy them.

FAQ: Why should I become a morning person?

Productivity boost

Mornings are like a fresh start to your day. When you wake up early, you have this magical quiet time to focus on important tasks without interruptions.

Your brain is all revved up and ready to go, making you super productive.

Peaceful mornings

Early mornings are often the most peaceful part of the day. It’s like you have the world all to yourself. You can sip your coffee or tea in peace, meditate, or simply enjoy the silence.

Health benefits

Believe it or not, being a morning person can be good for your health. You’re more likely to have a regular sleep schedule, which helps your body clock stay in sync.

Besides, you’ll have time for a healthy breakfast and maybe even some exercise.

Better mental health

Many morning people find that starting their day with a positive routine, like journaling or yoga, helps improve their mental health. It sets a happy tone for the day.

Sunshine and vitamin D

If you wake up early, you can catch those early rays of sunshine.

That’s a natural mood booster, and it also helps your body produce vitamin D, which is great for your bones and overall well-being.

More time for yourself

When you wake up early, you can use that extra time to do things just for you. Whether it’s reading, pursuing a hobby, or simply having a leisurely breakfast, it’s precious me time.

Better sleep habits

Becoming a morning person often means you need to go to bed earlier. This can lead to better sleep habits, which are crucial for your overall health and energy levels.

Achieve your goals

Morning people often find it easier to work toward their goals. Whether it’s a fitness goal, a career goal, or a personal project, that quiet morning time is perfect for making progress.

Did you finally learn how to become a morning person?