How to become more of a morning person
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how to become more of a "morning person" with our 8 tips. Plus, the benefits of waking up early in the morning, and how your chronotype plays a part.
People tend to either love or loathe the mornings. And that often comes down to your chronotype. So whether you’re naturally more inclined to staying up late versus rising early, your preference is largely determined by your genes. It’s also impacted by your circadian rhythm.
In a world where most of our societal structures, particularly around work, are adapted for early risers or “morning people” (think 9-to-5 working), it can be tricky for those of us who struggle to wake in the mornings and are natural night owls. Fortunately, there are steps you can take to shift your chronotype and influence your circadian rhythm to become more of a morning person.
What are chronotypes?
Your chronotype or “circadian tendency” is your natural inclination towards being a morning person (lark), evening person (owl), or somewhere in between. Chronotypes are likely deeply rooted in evolutionary biology and likely served as a survival mechanism used by our ancestors. Early birds, who were more active during the day, could gather resources in the daylight, while night owls could guard and protect the group through darkness. This division of labor benefited the survival of early human communities, and it’s the reason people still have varied sleep preferences today.
While chronotypes can shift slightly with age, lifestyle, and environmental changes, you’re likely to stay with the chronotype-hand you were dealt. With that said, there are ways to adapt to changing schedules so you don’t feel entirely thrown off on those days you need to adjust your schedule.
Can you change your chronotype?
It’s perfectly fine to be a night owl, an early riser, or in the middle (where most of us are)—none are “better” than the others. There’s even evidence that says fighting against your chronotype can cause physical and mental health issues. So, if you are getting enough sleep and generally have a balanced lifestyle, embrace your chronotype’s tendencies. You may find that your chronotype shifts as you age anyway.
The benefits of being a morning person
Waking up early has plenty of benefits, from increased productivity to better mental health. If you can make subtle shifts to become more energized in the mornings in a way that boosts your wellbeing then keep at it. If, on the other hand, those efforts are having a negative effect on your mental health, don’t force yourself to fight your chronotype.
Increased productivity and performance: Rising early gives you a head start on the day. Morning hours can be free of distractions and interruptions, making it the perfect time to focus. Early risers often have a proactiveness that can translate into higher grades and enhanced career satisfaction.
Improved physical health: Morning people tend to exhibit healthier habits and have a lower risk of developing conditions like heart disease.
Optimized mental health: Going to bed late regularly has been associated with depression and anxiety. Conversely, early mornings have been shown to reduce stress levels and boost emotional stability.
Better mood: Early risers generally experience higher levels of happiness and positivity, even when they are natural night owls. The morning sun is a natural mood enhancer, bringing calm and clarity that can stay with you throughout the day.
Balanced lifestyle: Gearing your day toward evenings can mean irregular sleep schedules, which could lead to too little or too much sleep or impact the amount of deep sleep you get. You might also find that a mismatch develops between your internal clock and societal demands, leaving you battling isolation and loneliness. Waking early can help you maintain a consistent sleep schedule that balances work, socializing, and relaxation.
8 tips to become more of a morning person
Shifting from being a night owl to a morning person takes time, patience, and dedication. It’s not about fighting your nature but understanding and embracing your rhythms to find habits that work for you. Here are eight tips to help you feel more active, present, and energized in the morning.
1. Gradually shift your routine by waking up a little earlier each day
Trying to shift from a 9am wakeup to a 5am wakeup overnight is too much of a shock to the body and is unlikely to be sustainable. Instead, gently nudge your body clock by going to bed and waking up 15 minutes earlier each day. This allows you time to adapt without the shock of abrupt change.
2. Create a sleep schedule that works for you
A comforting, consistent nighttime routine can lead to a more consistent sleep schedule and enhanced sleep quality, which sets the stage for a more refreshing morning. As much as we’d all love it, sometimes you need a little help settling in for the night. We got you.
💙 Explore Calm’s Sleep Meditations or Sleep Stories to help you drift into sleep easily and comfortably.
3. Optimize your sleep environment
Not all bedrooms are created equal. The truth is you’ll sleep more soundly if your sleep environment is optimized. A room that’s cool, dark, and quiet is ideal for sleep. Adjust the temperature, block out the light, and drown out the noise. When your sleep environment is more conducive to sleep, it will be easier to fall asleep and stay asleep, leading you to wake up more refreshed in the morning.
💙 Ambient sounds like Green Noise can help you sleep better by masking disrupting sounds that might otherwise disturb your sleep.
4. Avoid light at night
Shifting into being a morning person means you need to get to bed early and stay asleep through the night. Evening exposure to bright light and glowing screens can disrupt sleep. As best you can, you want to power down your devices a half an hour or so before bed to give your body time to prepare for rest.
💙 An exception to the rule would be if you’re using your device to play one of our Sleep Stories like A Flower Grows in the Outback.
5. Ease yourself awake with a smart alarm clock
Opting for a quality alarm clock, especially one with a gradual light feature, can help with early risings. Theoretically, as the light slowly intensifies, it mimics the natural sunrise, making mornings feel more natural and less jarring. There’s also evidence that choosing melodic music for your alarm (as opposed to beeping) might help you overcome sleep inertia quicker.
6. Create a morning routine you look forward to
Sleep inertia is that groggy, disoriented feeling you experience upon waking, and it’s often the reason many of us avoid early mornings. But filling your morning routine with activities that bring you joy or excitement can help you turn this around. Whether indulging in your favorite tea, reading a chapter of a book, or going for a run, waking up can feel like a gift.
💙 Mornings are more enjoyable when you have something to look forward to. Start your day off with the positive vibes of Jay’s Mindful Morning Music playlist.
7. Reset your body clock by getting some natural light in the morning
The early morning sun helps regulate your internal clock, signaling your body that it’s time to rise. If you’re in the habit of sleeping with dark curtains in your room, crack them a bit so that the light has a chance to come in and wake you up naturally.
8. Get active
One of the best ways to move towards being a morning person is to move your body when you wake up. Exercise can make you feel more alert and invigorated. Try starting your mornings with a Morning Wake Up standing sequence, which is a blend of movements to help you greet the day.
💙 You can also practice mindfulness and movement by checking out this Jumpstart Your Day session from the Daily Move with Mel Mah.
How to become a morning person FAQs
Why am I not a morning person?
Our internal clocks, or chronotypes, have their own rhythm. Your chronotype can be influenced by genetics, age, and lifestyle. Your chronotype is a “circadian tendency” which dictates your natural inclination towards being a morning person, evening person, or somewhere in between. Chronotypes are deeply rooted in evolutionary biology and served as a natural survival mechanism used by our ancestors. Morning people, who were more active during the day, could gather resources by daylight, while evening people could guard and protect the group that slept through the night.
How do you become a 5am morning person?
To become a morning person, gently align your internal clock with the early part of the day. Start with baby steps–go to bed and wake up a little earlier each day. Create a soothing and calming bedtime routine, and in the morning, let the natural light help you reset your body clock.
How to become a morning person in 3 days?
Transforming your sleeping habits in 3 days is ambitious but not impossible. Immerse yourself fully in the routine, allowing your body and mind to sync with the daylight. Begin by progressively adjusting your bedtime and wake-up time, introducing calming evening rituals, and embracing the morning.
How do I stop being nocturnal?
Start by setting a regular sleep and wake schedule, reducing night-time light exposure, and getting natural light in the morning so your body can work harmoniously with the day and night.
Are nocturnal people unhealthy?
Being a night owl can lead to a clash between your internal rhythm and the world’s expectations, which can sometimes affect your wellbeing. Aligning your lifestyle, maintaining balance, and nourishing your body and mind can help you become more of a morning person.
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