Buzz
Image Credit: Westend61/Getty ImagesMornings offer a lot to cherish: the beauty of sunrises, serene moments, and the sense of accomplishment as you tackle the day ahead. However, the challenge lies in waking up early, which can feel like a struggle, particularly if you’re accustomed to late or irregular bedtimes or experience poor sleep quality throughout the night.
Although it may seem like your body resists becoming an early riser, your ability to wake up earlier is adaptable. “Everyone has an internal biological clock, which changes over time,” explains Steven Henry Feinsilver, MD, director of the sleep center at Lenox Hill. For instance, teenagers and young adults (ages 15 to 25) often lean toward being night owls, while older individuals (ages 70 to 80) tend to be early risers. Even within these age groups, individual sleep chronotypes vary widely. While it’s harder for some, with the right strategies, it is possible to adjust your internal clock and make waking up early more manageable and enjoyable.
However, Dr. Feinsilver cautions that becoming a morning person isn’t ideal for everyone. If you’re struggling with daytime sleepiness (regardless of your sleep duration), consult a sleep specialist first. Why? Daytime sleepiness is a key symptom of underlying sleep disorders. In such cases, addressing and managing the condition should take priority before altering your sleep schedule.
If daytime sleepiness isn’t an issue, you’re good to go. Below, find practical tips to help you wake up earlier—and finally make the most of your mornings.
1. Find Your Driving Reason
Before deciding to embrace the early riser lifestyle, reflect on why you want to join the “morning person” club. Is it to enjoy a peaceful moment sipping tea in a quiet kitchen? Or perhaps to prepare breakfast, exercise, or avoid the morning rush? Whatever your goals, pinpointing your motivation is crucial for making the transition, explains Jeanette Lorandini, LCSW, therapist and owner of Suffolk DBT. “It can also give you an extra push when you’re feeling tired or reluctant to leave your cozy bed,” Lorandini adds. On those cold mornings when your bed feels irresistible, remind yourself of the benefits and why it’s worth the effort.
2. Create a Consistent Sleep-Wake Routine (and Follow It)
After setting your alarm for your desired wake-up time, resist the urge to hit snooze. “No matter how groggy you feel, get up as soon as your alarm rings,” advises Dr. Feinsilver. Then, calculate your bedtime based on how many hours of sleep you aim to get. For instance, “if you want seven hours of sleep, don’t go to bed before midnight,” says Dr. Feinsilver. He notes that staying awake until then might be challenging initially—and you may face a few rough days—but eventually, your body’s natural sleep drive will adapt, helping you adjust to the new routine.
3. Begin Your Day with Light
Our internal clocks are heavily influenced by light, so ensuring ample light exposure during the day is essential for becoming a morning person. When you wake up, enjoy your coffee on the patio or by a sunny window. If the weather allows, step outside for a brief walk—even just around the block. The combination of light and physical activity will help energize your brain and body, making mornings more enjoyable. During dark winter months? Turn on plenty of lights or use a lightbox, suggests Dr. Feinsilver.
4. Maintain Healthy Sleep Habits
Poor sleep quality makes waking up in the morning much harder. To improve your mornings, adopt some basic sleep hygiene practices, such as avoiding caffeine at least six hours before bedtime. Dr. Feinsilver notes that consuming caffeine too late can interfere with falling and staying asleep. Similarly, skip the nightcap—while alcohol may make you feel drowsy, it disrupts deep sleep as your body metabolizes it. Other effective habits include keeping your bedroom dark and cool, using fans or humidifiers to mask noise, and limiting screen time before bed as much as possible.
5. Savor Your Morning and Evening Rituals
Changing how you begin and end your day can make waking up earlier more manageable. “When you wake up, dedicate time to activities that inspire and energize you for the day ahead,” suggests Lorandini. “Whether it’s journaling, light stretching, listening to uplifting music, or practicing mindfulness, choose activities that leave you feeling refreshed and motivated.” If you genuinely enjoy your morning routine, you’ll be more likely to rise early consistently—and might even find yourself eager to start the day (yes, it’s possible!).
In the evening, spend the hour before bed engaging in calming activities away from your bed (no work or studying!), such as reading or listening to soothing music, advises Dr. Feinsilver. He also recommends setting aside 15 to 20 minutes of “worry time” before your relaxation hour. Use this time to review the next day’s tasks, jot down concerns in a journal, and release any stress. This practice helps you go to bed without the burden of tomorrow’s responsibilities, promoting better sleep. In the morning, you’ll feel less overwhelmed knowing you’ve already organized your thoughts and can approach the day with clarity.
6. Maintain Consistency (Even During Weekends)
When working on building new habits such as rising early, consistency is crucial as it fosters stability and predictability, according to Lorandini. “Repeating the same behavior over time strengthens neural pathways, making the habit easier to perform automatically,” she explains. “This also aids in breaking old routines and establishing new ones that better align with our goals.” With this in mind, avoid sleeping more than an hour beyond your usual wake-up time, even on weekends. For instance, if you wake at 6 a.m. on weekdays, don’t sleep past 7 a.m. on Saturdays and Sundays, advises Dr. Feinsilver. Otherwise, you may struggle to fall asleep on Sunday night, undermining your efforts to become an early riser.
