7 Steps to Becoming a Morning Person

When you're looking to create a positive change in your life, the first step may involve adjusting your schedule. This usually means becoming a morning person. While it would be great to suddenly decide that we're going to be early risers, this doesn't always come naturally to everyone. In fact, according to The Sleep Foundation, whether or not someone is a morning person depends on their personal circadian rhythm. But that doesn't mean all hope is lost. With a little discipline and some tips from an expert, you can learn how to become a morning person.

Starting your day earlier doesn't only help you feel better and like you have your life together. Dr. Abhinav Singh MD, FAASM — a member of The Sleep Foundation, Medical Director of the Indiana Sleep Center, and author of "Sleep to Heal" — explains that becoming a morning person can have a wide array of health benefits, including suggestions of better mental and physical health, as well as increased productivity.

While there's no fixed timeline for this transformation, Dr. Singh says that you might be able to see the benefits of starting your days earlier within a few weeks of setting the habit. Here are a few ways to train yourself to become a morning person.

01
Slowly Adjust Your Sleep Schedule
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Slowly Adjust Your Sleep Schedule

Change can be hard when it's drastic. That's why Dr. Singh suggests getting acquainted with your own sleep schedule and take baby steps from there. First, try moving your sleep and wake-up times up by 15 minutes every two to three days.

02
Time Your Morning Light Exposure
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Time Your Morning Light Exposure

Getting a little sun in the morning (after applying your favorite sunscreen, of course) is a great way to teach your body to be an early riser. Whether you rely on a timed sunrise lamp or make sure you step outside first thing after waking up, light exposure can play a big part in helping you become a morning person.

03
Set Cutoffs
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Set Cutoffs

There are several ways your nightly routine might actually be preventing you from getting quality sleep, which is key to becoming a morning person. Try setting a cutoff for things like scrolling, having a heavy meal, or completing a rigorous workout. Instead, give yourself at least two hours to wind down before sleep so that you're getting the proper rest to wake up earlier.

04
Create Morning and Nighttime Routines
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Create Morning and Nighttime Routines

Setting a routine for yourself for both going to sleep and waking up can help you practice the discipline needed to become a morning person. Also, if you have a morning routine that you really enjoy (like a delicious breakfast or a relaxing stretch), it can inspire you to get out of bed earlier.

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Stay Active
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Stay Active

Feeling physically balanced can also improve sleep, therefore helping you become more of a morning person. Eating nutritious foods and incorporating movement into your daily routine can lead to better, more restorative sleep.

06
Prioritize Sleep
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Prioritize Sleep

There's no point in becoming a morning person if you're going to feel groggy and tired all the time. One of the best ways to start the habit of becoming a morning person — and then keeping it — is to make sure you're doing everything you can to get enough sleep every night. When you prioritize the quality of sleep you're getting, it'll make the transition to morning person that much easier.

07
Get Expert Help
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Get Expert Help

Sometimes, if you're really struggling to get sleep or wake up early, there could be an underlying health issue. It doesn't hurt to talk to a doctor or a sleep expert to see if something is physically keeping you from getting the sleep you need to become a morning person.