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Home/Blog/How to Become a Morning Person: 10 Steps

How to Become a Morning Person: 10 Steps

By Joe Boland

March 14, 2024

How to become a morning person

Have you ever dreamt of being that energetic soul who greets the day with a spring in her step? Are you tired of hitting the snooze button multiple times before finally dragging yourself out of bed? Do you envy those individuals who effortlessly greet the day with a smile?

If the struggle to hit snooze each morning feels like a constant battle, you're not alone. Many people crave the extra benefits of those precious pre-dawn hours, but how do you actually become a morning person? Is it even possible?

Becoming a morning person is a goal for many, but it's not always an easy transition. In this guide, we'll explore what it means to be more of a morning person and actionable tips to help you transform into an early riser.

What Is a Morning Person?

Before we dive into the strategies, let's clarify what exactly constitutes a "morning person." Simply put, a morning person is someone who thrives in the early hours of the day. Oftentimes, this has to do with a person’s innate wiring, but there are steps that can be taken so that someone can become more of a morning person. 

Morning people wake up feeling refreshed and energized, ready to tackle whatever challenges come their way. These individuals tend to be more productive, focused and generally happier throughout the day.

Morning larks, as they're sometimes called, naturally wake up feeling refreshed and energized earlier in the day. Their internal clock, also known as the circadian rhythm, is attuned to sunlight. This means they tend to fall asleep and wake up according to the natural light cycle.

Below are some tips for becoming more of a morning person, but as always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen. 

Tips to Becoming a Morning Person

1. Establish a Consistent Sleep Schedule

One of the most important factors in becoming more like a morning person is getting enough quality sleep — including probably going to bed earlier than you normally do. Aim for seven to nine hours of sleep each night, and try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and makes it easier to wake up early.

Gradually shift your sleep back by 15–30 minutes every few days. Consistency is key! This gradual approach helps your body adjust to the new rhythm without the shock of a drastic change.

2. Lighten Up

Why is it so hard to get up in the morning? Darkness promotes sleep, while light signals wakefulness.

Embrace natural light! Aim to wake up around when the sun starts to show itself. Open the curtains as soon as you wake up, or step outside for a breath of fresh air.

Consider a light therapy lamp if natural light is limited.

3. Become a Morning Mover

Exercise releases endorphins, the body's natural mood elevators. A morning workout can energize you for the day and tire you out for a restful night's sleep.

4. Craft a Compelling Morning Routine

Start your day on a positive note by incorporating activities you enjoy into your morning routine. Whether it's sipping a cup of coffee, going for a brisk walk or practicing yoga, find something that brings you joy and makes waking up early more appealing.

Reading a book, listening to music or having a quiet breakfast creates a positive association with mornings, making it easier to spring out of bed.

5. Say No to Sleep Stealers

The blue light emitted by screens can interfere with your body's production of melatonin, making it harder to fall asleep. Try to avoid using electronic devices, such as smartphones, tablets and computers, at least an hour before bedtime. Consider plugging in a separate room and use a real alarm clock rather than your phone to wake you up the next morning.

It’s also a good idea to avoid caffeine and alcohol close to bedtime, as they can disrupt sleep quality.

6. Create a Relaxing Bedtime Routine

Developing a relaxing bedtime routine can signal to your body that it's time to wind down and prepare for sleep. This could include activities such as reading, taking a warm bath or practicing relaxation techniques, like deep breathing or meditation. This does NOT include reading your smartphone in bed.

7. Gradually Adjust Your Wake-Up Time

If you're currently accustomed to sleeping in, don't expect to suddenly wake up at 5 a.m. tomorrow. Instead, gradually adjust your wake-up time by setting your alarm 15–30 minutes earlier each day until you reach your desired wake-up time.

8. Eat Dinner Earlier

The earlier you eat, the earlier you can digest your food for a restful night of sleep. In turn, the earlier you fall asleep, the earlier you should be able to wake up in the morning!

In other words, no more late-night dinners such as at 9 p.m. Instead, embrace the idea of a 6 or 7 p.m. dinner and start to plan your day around it.

9. Start Your Day With Energizing Supplements

If you find yourself dragging when you wake up, give your body an early energy boost by taking some of the best supplements and vitamins for energy when you get out of bed. Here are some to choose from that can give you a natural pick-me-up as you start your day:

10. Utilize Sleep-Supporting Supplements to Help Support More Restful Sleep

If you struggle to go to bed early or fall asleep when you want to, it will make it difficult to become a morning person. The good news is there are sleep-supporting supplements, vitamins and minerals that can help you slumber more restfully.

Try some of the best sleep-supporting supplements, such as:


Now, let's address some frequently asked questions about becoming more of a morning person:

How do I train myself to be a morning person?

Training yourself to be more of a morning person requires consistency and perseverance. Follow the tips outlined above, and be patient with yourself as you make the transition. It may take some time, but with dedication, you can establish new habits and become an early riser.

How do you become a 5 a.m. morning person?

Becoming a 5 a.m. morning person follows the same principles as becoming a morning person in general. Start by gradually adjusting your wake-up time, establish a consistent sleep schedule and create a relaxing bedtime routine. Additionally, make sure you're getting enough sleep each night to feel refreshed and energized in the morning.

Reaching the 5 a.m. mark might be ambitious initially. Start with achievable goals, and gradually adjust your sleep schedule. Remember, consistency is key.

How many days does it take to become a morning person?

The time it takes to become a morning person can vary from person to person. Some individuals may notice significant improvements within a few weeks, while others may take longer to adjust to the new routine. The key is to stay consistent and patient as you work towards your goal.

While individual results may vary, substantial shifts can occur within two to three weeks of consistent effort. Be patient, and celebrate small milestones!

Why is it so hard for me to get up in the morning?

There could be several reasons why it's hard for you to get up in the morning. Poor sleep quality, irregular sleep patterns, simply staying up too late, stress and lifestyle factors — such as excessive caffeine or alcohol consumption — can all contribute to difficulty waking up early. By addressing these and implementing healthy sleep habits, you can make it easier to rise and shine each morning.

Embracing mornings takes time and dedication, but the rewards are plentiful. By incorporating these tips and listening to your body, you can unlock the potential of becoming a morning person and experience the extra calm and focus that early hours can bring.

Becoming a morning person is achievable with the right mindset and strategies in place. By prioritizing sleep, establishing a consistent routine and making mornings more enjoyable, you can transform into an early riser and reap the numerous benefits that come with it. 

So set your alarm, embrace the dawn and start each day on the right foot. Your future self will thank you for it.

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