Tips for Becoming a Morning Person

For some, waking up early feels natural. Carla Finley, a baker in Brooklyn, N.Y., starts her day at 5 or 6 a.m. She cherishes the early morning hours, saying, “Sometimes it’s still dark, which actually I love. Something about feeling the light come in feels really sacred.” Finley exemplifies the morning person lifestyle.

Not everyone shares this sentiment. Emily Gerard, a writer for the Today show, often wakes up at odd hours to prepare for the 7 a.m. start. “When that alarm goes off, I have a few moments of feeling like I want to die,” she remarks.

Reasons for early rising vary. You might need to work, prepare children for school, or care for a family member. Perhaps you want time for a hobby or errands before the day gets busy. If you are not naturally a morning person, can you adjust your wake-up schedule?

Adjusting Your Wake-up Schedule

Dr. Katie Sharkey, an associate professor at Brown University’s Alpert Medical School, says your biological clock dictates circadian rhythms but behavioral changes can aid earlier rising.

“We have a fair amount of wiggle room, but it’s behavioral,” Sharkey states.

Use external cues to adapt your body clock and prioritize consistency.

Light

Exposure to light is crucial for feeling awake. Dr. Afifa Shamim-Uzzaman, at the University of Michigan, emphasizes sunlight’s role in regulating the internal clock and suppressing melatonin. For dark mornings, broad-spectrum light boxes simulate sunlight and increase alertness. Avoid bright lights, especially blue light from screens, at night.

Movement

Exercise signals to your body it’s time to be awake. Shamim-Uzzaman advises prioritizing activity earlier, suggesting morning runs, yoga, or jumping jacks after waking up.

Consistency

Maintaining a consistent sleep schedule is vital. Sharkey and Shamim-Uzzaman recommend aligning eating times with sleep patterns. While waking early during weekdays, try not to wake more than two hours later on weekends.

“You just don’t want to have the shift … so wide that it’s like flying over six time zones every weekend,” Sharkey warns.

Naps, Caffeine, and Melatonin

Handling “sleep debt” helps your body function well and prevents sleep deprivation symptoms.

• Naps: Useful for catching up on sleep but keep them under an hour and avoid late afternoon timing.
• Caffeine: Reserve caffeine for mornings and avoid it within six hours of bedtime.
• Melatonin: Small doses, two to three hours before bedtime, can assist sleep. Shamim-Uzzaman suggests doses between 0.5 and 3 mg, particularly for resetting the body clock.

Reward Strategy and Patience

Motivate yourself with small rewards. Consider mindfulness exercises, and try waking slightly earlier to avoid a rushed morning. Think of waking early as a skill, practicing by gradually adjusting bedtime.

Be patient as you adjust. Some mornings may be challenging initially, but consistency matters most.

Sharkey reassures,

“It would be a terrible system if every night had to be perfect for us to function… So it’s unrealistic for us to think that our sleep has to be perfect for it to be optimal.”

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