Someone recently commented on my IG account noting that I’m always up early. I am a morning person and feel most refreshed and awake at the start of my day. If “early bird” was a person… it would be me. My internal clock is wired very differently from my husband, who is naturally a night owl.

I don’t need an alarm clock to wake up because my sleep cycle ends naturally. He needs to hit the snooze button five times. Morning people and night owls are truly two different creatures, NATURALLY.
You are in luck if you want to start a new habit and become a morning person. There are many ways to help your body adjust to becoming an early riser.
10 Things To Do If You Want To Become a Morning Person
We will get into more details, but if you are looking for a quick recap or a to-do list, here’s the beginning to your new routine.
- Embrace Your Body’s Circadian Rhythm: Your body operates on a natural internal clock known as the circadian rhythm. Understanding and aligning with this rhythm can significantly enhance your morning routine and overall well-being.
- Respect Your Sleep Cycle: A consistent sleep schedule is paramount to becoming a morning person. Prioritize quality sleep by establishing a regular bedtime and wake-up time to synchronize with your body’s natural sleep cycle.
- Listen to Your Body Clock: Pay attention to your body’s signals and adjust your morning routine accordingly. Some individuals naturally thrive in the early hours, while others may find their peak productivity later in the day. Find what works best for you.
- Establish a Morning Routine: Craft a personalized morning routine that sets a positive tone for your day. Whether it involves meditation, exercise, or enjoying a healthy breakfast, prioritize activities that promote physical and mental well-being.
- Start Slowly: Transitioning to a morning person doesn’t happen overnight. Begin by gradually waking up earlier each day, allowing your body to adjust naturally to the new schedule.
- Create a Sleep Sanctuary: Transform your bedroom into a peaceful haven conducive to restorative sleep. Minimize distractions, regulate the temperature, and invest in a comfortable mattress and bedding to optimize your sleep environment.
- Limit Evening Stimuli: Reduce exposure to screens and stimulating activities before bedtime to signal to your body that it’s time to wind down. Instead, engage in relaxing rituals such as reading or gentle stretching to prepare for sleep.
- Prioritize Consistency: Consistency is key to maintaining a successful morning routine. Aim to wake up and go to bed at the same time each day, even on weekends, to reinforce your body’s internal clock.
- Find Your Motivation: Identify your reasons for wanting to become a morning person and use them as fuel to stay committed to your routine. Whether it’s to increase productivity, pursue personal goals, or simply enjoy the tranquility of the early hours, keep your motivation front and center.
- Celebrate Your Progress: Celebrate small victories along the way as you embrace your journey toward becoming a morning person. Recognize the positive changes in your energy levels, mood, and overall well-being, and use them as inspiration to continue striving for your best self.
By understanding the importance of morning routines and implementing these key principles into your daily life, you can unlock the transformative power of embracing the dawn and embark on a journey of personal growth and vitality.

Example Of A Morning Routine In Action
5:30 AM: Wake Up
- Wake up early to the sound of gentle music or a soft alarm.
- Take a moment to stretch in bed and take a few deep breaths to awaken your body and mind.
5:45 AM: Hydrate and Mindfulness
- Drink a glass of water to rehydrate your body and jumpstart your metabolism.
- Spend 5-10 minutes practicing mindfulness or meditation to center yourself and set a positive intention for the day. Focus on deep breathing and gratitude for the opportunities ahead.
6:00 AM: Exercise
- Engage in a 20-30 minute workout session, such as a morning run, yoga practice, or home workout routine. Choose activities that energize your body and elevate your mood.
6:30 AM: Personal Care
- Take a refreshing shower to awaken your senses and invigorate your body.
- Brush your teeth, wash your face, and apply skincare products to nourish and protect your skin.
7:00 AM: Healthy Breakfast
- Prepare a nutritious breakfast consisting of whole grains, fruits, vegetables, and lean proteins. Enjoy a balanced meal that provides sustained energy and supports cognitive function throughout the morning.
7:30 AM: Review Goals and Plan Your Day
- Take a moment to review your goals and priorities for the day ahead. Reflect on your intentions and visualize yourself achieving success.
- Use a planner or journal to map out your schedule and to-do list for the day. Prioritize tasks, set realistic goals, and allocate time for important activities.
8:00 AM: Mindful Technology Use
- Limit your exposure to screens and electronic devices to avoid information overload and unnecessary stress. Instead, focus on meaningful activities that nourish your mind, body, and soul.
- Spend time reading, journaling, or engaging in creative pursuits that inspire and uplift you.
8:30 AM: Connect with Loved Ones
- Connect with family members, roommates, or pets and express gratitude for their presence in your life. Share a hug, kiss, or words of encouragement to start the day on a positive note.
- Take a moment to check in with loved ones via phone call or text message to strengthen your connections and spread kindness.
By following this morning routine, you can cultivate a sense of balance, positivity, and productivity to kickstart your day on the right foot. Adjust the routine to fit your personal preferences and schedule, and remember to prioritize self-care and mindfulness as you navigate your morning routine.

10 Tips for Transitioning to a Morning Person
Transitioning to a morning person isn’t an overnight endeavor, but with patience and determination, you can embrace the early hours with ease. Here are ten tips to help you make the switch:
- Gradual Adjustment: Start by gradually adjusting your sleep schedule, shifting your bedtime and wake-up time by 15-30 minutes earlier each day. This gradual approach allows your body to adapt to the new routine without feeling overwhelmed.
- Consistent Sleep Schedule: Maintain a consistent sleep schedule, even on weekends. Aim to go to bed and wake up simultaneously every day to regulate your body’s internal clock and improve sleep quality.
- Bedtime Routine: Establish a calming bedtime routine to signal to your body that it’s time to wind down. Engage in relaxing activities such as reading, warm baths, or practicing mindfulness to prepare for sleep.
- Limit Screen Time: Minimize exposure to screens, such as smartphones, tablets, and computers, in the hour before bedtime. The blue light emitted by electronic devices can interfere with melatonin production and disrupt your sleep-wake cycle. Your social media profiles can wait.
- Create a Comfortable Sleep Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows to promote restful sleep.
- Morning Rituals: Develop a morning routine that energizes and motivates you to start the day. Whether it’s stretching, journaling, or enjoying a nutritious breakfast, establish habits that set a positive tone for the day ahead. If you have time, go for a morning walk. Start the day off on a positive note.
- Set Multiple Alarms: Use multiple alarms to ensure you wake up on time, especially during transitioning to a morning person. Place your alarm clock or phone across the room to prevent snoozing and encourage you to get out of bed.
- Natural Light Exposure: Open the curtains or blinds in the morning to immediately expose yourself to natural light. Natural light helps regulate your circadian rhythm and signals to your body that it’s time to wake up.
- Stay Active During the Day: Regular physical activity promotes better sleep at night. Exercise helps reduce stress and tension, making it easier to fall asleep and stay asleep.
- Be Patient and Persistent: Transitioning to a morning person takes time and persistence. Be patient with yourself and celebrate small victories along the way. Stay committed to your goals, and soon enough, waking up early will become second nature.
By incorporating these tips into your daily routine, you can successfully transition to a morning person and unlock the countless benefits of starting your day with intention and vitality.
When should I have my last cup of coffee to get a good night’s rest?
To ensure a good night’s rest, avoiding caffeine, including coffee, in the late afternoon and evening is generally recommended. Caffeine is a stimulant that can interfere with your ability to fall asleep and stay asleep, especially if consumed close to bedtime.
Ideally, you should have your last cup of coffee no later than 6 hours before your intended bedtime. This allows your body enough time to metabolize and eliminate the caffeine from your system, reducing its potential impact on your sleep.

How much sleep does someone need?
The amount of sleep needed can vary depending on age, individual differences, and lifestyle factors. Generally, the National Sleep Foundation provides guidelines for recommended sleep durations based on age:
- Newborns (0-3 months): 14-17 hours per day
- Infants (4-11 months): 12-15 hours per day
- Toddlers (1-2 years): 11-14 hours per day
- Preschoolers (3-5 years): 10-13 hours per day
- School-age children (6-13 years): 9-11 hours per day
- Teenagers (14-17 years): 8-10 hours per day
- Young adults (18-25 years): 7-9 hours per day
- Adults (26-64 years): 7-9 hours per day
- Older adults (65+ years): 7-8 hours per day
There are so many health benefits to getting a good night rest. As an evening person, you might want to try to squeeze as much time as you can from the day, but having a consistent bedtime is critical to creating a routine that can help you become a morning person.
How does artificial light affect my sleep cycle?
Artificial light can significantly impact your sleep cycle by disrupting the body’s natural circadian rhythm, which regulates the sleep-wake cycle. Here’s how:
- Suppression of Melatonin Production: Exposure to artificial light, particularly blue light emitted by electronic devices such as smartphones, tablets, and computers, can suppress the production of melatonin, a hormone that regulates sleep. Melatonin levels typically rise in the evening in response to darkness, signaling to the body that it’s time to prepare for sleep. However, exposure to artificial light, especially blue light, can interfere with this process, delaying the onset of melatonin secretion and making it harder to fall asleep.
- Altering Circadian Rhythm: Artificial light can disrupt the body’s internal clock, known as the circadian rhythm, which regulates various physiological processes, including sleep-wake cycles, hormone production, and body temperature. Exposure to light, particularly during the evening and nighttime hours, can confuse the circadian rhythm and shift its timing, leading to difficulty falling asleep, fragmented sleep, and disrupted overall sleep quality.
- Delayed Sleep Onset: Excessive exposure to artificial light in the evening, particularly from electronic devices and bright indoor lighting, can delay the onset of sleep by signaling to the brain that it’s still daytime. This delay in falling asleep can result in a shorter total sleep duration and poorer sleep quality, as well as contribute to feelings of fatigue and daytime sleepiness.
- Disruption of REM Sleep: Artificial light exposure during the night can also disrupt the timing and duration of rapid eye movement (REM) sleep, which is a crucial stage of the sleep cycle associated with dreaming and cognitive processing. Disrupted REM sleep can impair memory consolidation, emotional regulation, and overall cognitive function, leading to daytime cognitive deficits and mood disturbances.
To mitigate the negative effects of artificial light on your sleep cycle, consider the following strategies:
- Limit exposure to artificial light, especially blue light, in the evening hours, particularly within the hour before bedtime.
- Use dim, warm-colored lighting in the evening to signal to your body that it’s time to wind down.
- Avoid using electronic devices, such as smartphones, tablets, and computers, in the hour before bedtime, or use blue light-blocking filters or glasses to reduce exposure.
- Create a relaxing bedtime routine that includes activities such as reading, gentle stretching, or meditation to promote relaxation and prepare your body for sleep.
- Ensure your sleep environment is conducive to restorative sleep by minimizing noise, light, and temperature disturbances.
- Establish a consistent sleep schedule, with regular bedtime and wake-up times, to reinforce your body’s natural circadian rhythm and optimize overall sleep quality.
By being mindful of your exposure to artificial light and implementing these strategies, you can help protect your sleep cycle and promote better overall sleep health.

When to consider a sleep specialist
If you consistently struggle with sleep-related issues such as insomnia, sleep apnea, restless legs syndrome, or excessive daytime sleepiness despite implementing healthy sleep habits and lifestyle changes, it may be time to consider consulting a sleep specialist. Additionally, if you experience symptoms such as loud snoring, gasping for breath during sleep, or pauses in breathing, these could be signs of sleep disorders that require medical attention. A good night’s sleep is critical. If you think you need help, you should seek it out.
A sleep specialist, typically a board-certified sleep medicine physician or a neurologist with expertise in sleep disorders, can thoroughly evaluate your sleep patterns, medical history, and symptoms, and may recommend further diagnostic tests such as polysomnography (sleep study) or actigraphy. Based on the findings, they can develop a personalized treatment plan tailored to address your specific sleep issues, including behavioral therapies, medications, or other interventions. Seeking help from a sleep specialist can provide valuable insights, diagnosis, and treatment options to improve your sleep quality and overall well-being.

20 things I can do with the extra time I have in the morning
When you get enough sleep the night before, you might find yourself with extra time the next morning. Here are 20 things you can do with the extra time you have in the morning:
- Exercise: Start your day with a morning workout to boost your energy and mood.
- Meditate: Set aside time for mindfulness and reflection to center yourself for the day ahead.
- Read: Dive into a book or catch up on articles to stimulate your mind.
- Journal: Write down your thoughts, goals, or gratitude to set a positive tone for the day.
- Enjoy Breakfast: Prepare and savor a nutritious breakfast to fuel your body and mind.
- Plan Your Day: Organize your schedule and prioritize tasks to maximize productivity.
- Practice Yoga: Stretch and strengthen your body with a morning yoga session.
- Learn Something New: Dedicate time to learning a new skill or language.
- Connect with Loved Ones: Reach out to family or friends to check in and strengthen relationships.
- Listen to Music: Start your day on a positive note with your favorite tunes.
- Get Creative: Engage in a creative activity such as drawing, painting, or crafting.
- Enjoy Nature: Take a walk or spend time outdoors to connect with nature and refresh your senses.
- Plan Your Meals: Plan and prep meals for the day to eat healthily and save time later.
- Practice Gratitude: Take a moment to appreciate the blessings in your life and cultivate a positive mindset.
- Set Intentions: Establish goals or intentions for the day to stay focused and motivated.
- Tidy Up: Do a quick clean-up to declutter your space and create a calming environment.
- Listen to a Podcast: Gain inspiration or knowledge by listening to a podcast on a topic of interest.
- Do a Brainstorming Session: Generate ideas or solve problems by brainstorming creative solutions.
- Practice Self-Care: Take care of your physical and mental well-being with activities such as skincare, grooming, or relaxation techniques.
- Enjoy a Slow Morning: Simply take the time to relax, sip your coffee or tea, and ease into the day without rushing.
By incorporating these activities into your morning routine, you can make the most of your extra time and set a positive tone for the rest of your day.
What are sleep chronotypes?
Sleep chronotypes refer to individual differences in the timing of sleep and wakefulness, influenced by biological factors such as genetics and the circadian rhythm. Here are some common sleep chronotypes:
- Morning Lark: Morning larks, or early chronotypes, naturally feel most alert and productive in the early morning hours. They tend to wake up early and feel most energized during the first half of the day.
- Night Owl: Night owls, or late chronotypes, experience peak alertness and productivity during the evening and night hours. They often struggle to wake up early in the morning and may feel most awake and creative later in the day.
- Intermediate Type: Some individuals fall in between the extremes of morning larks and night owls, with a more intermediate chronotype. They may feel moderately alert and productive throughout the day, without a strong preference for either morning or evening activities.
- Bear: The “bear” chronotype refers to individuals who exhibit a fairly typical sleep-wake pattern, with peak alertness and productivity during the daytime hours and restorative sleep at night. They typically follow the traditional societal schedule.
- Dolphin: The “dolphin” chronotype describes individuals who have irregular sleep patterns and may struggle with insomnia or difficulty maintaining a consistent sleep schedule. They may experience fragmented sleep and tend to feel most alert during the day.
- Wolf: The “wolf” chronotype represents individuals who naturally gravitate towards later bedtimes and wake-up times, similar to night owls. They often find it challenging to adjust to early morning schedules and may experience peak productivity during the late afternoon or evening hours.
Adapting your routine to align with your natural sleep patterns can help improve sleep quality, enhance productivity, and promote better overall health.
There are many morning types who enjoy that first look of morning light in the AM. What kind of person you become depends on your personality. The most important thing to do is listen to your body. Early mornings are glorious! I hope you find the time to enjoy them.