5 Science-Backed Ways to Become a Morning Person

To anyone who loves staying up late and sleeping in, becoming a morning person seems like an impossible and unnecessary goal to achieve. However, early risers tend to be more productive, proactive, and optimistic. Plus, they have better sleep quality compared to their night owl counterparts. Whether you need more time in your day, want to sleep better, or you simply want to challenge yourself to start waking up early, check out some of these scientifically proven ways to become a morning person!

1. Stop Snoozing
When you’re nice and cozy in bed, there’s nothing worse than the noise of your alarm to jerk you back to reality, which is why so many are tempted to hit snooze and turn back over. However, studies show the extra minutes of sleep you’re getting aren’t enough to get a full sleep cycle, leaving your body feeling tired throughout the day. Avoid snoozing your alarm by keeping it out of reach and only setting one alarm for the time you must be up by, instead of several that allow you to keep drifting off to a restless sleep.

2. Pick an Early Morning Activity
Morning people aren’t just ones who wake up early—they also tend to have a more positive attitude throughout the day. To channel your inner optimist, start your day with your favorite form of exercise! Just 30 minutes of light to moderate exercise can boost your mood and energy for hours, setting you up for a more fruitful day. If you prefer a more relaxed start to your day, that’s okay! But make sure you’re still finding an activity, like journaling, reading, or meditating, that helps motivate you to hop out of bed and work towards becoming the early riser you want to be.

3. Use the Light
As we wake up and adjust to the early hours, it’s natural to want to keep the lights dimmed to slowly transition to a more awake state. But the key to turning into a morning person might be shedding some light on your day, right from the beginning! This article reports that light helps signal to your body the day is beginning. If your bedroom has natural light, let it in early in the morning. If not, artificial light works just as well! Keep the area where you get ready well-lit, as well as whatever work or office space you’re currently working in, and your body will naturally understand it’s time to perk up and start the day.

4. Make Small Changes
Rome wasn’t built in a day, and you won’t be able to transform into a morning person in one single day either! According to research, it’s best to start working towards a goal by making smaller, more achievable goals. Once you’re close to the end, focus on your big, final goal. To start waking up earlier, begin by setting your alarm earlier, in increments of 15 minutes or so. Once you’ve neared the time you want to be consistently waking up at, focus on that to find the final motivation to succeed. Aim to wake up at the same time on weekends as well, so you don’t ruin all that you worked towards during the week.

5. Opt for Protein, Not Carbs
You’ve probably heard the tip “Breakfast is the most important meal of the day,” but what about the kind of breakfast you’re eating? It’s recommended to build a breakfast full of protein and low on carbs. Though you might not immediately feel the effects, protein releases dopamine into your system that encourages you to get started on your morning tasks. Plus, you’ll feel fuller for longer, while starchy carbs cause your blood sugar levels to spike, then crash, leaving you feeling sluggish. If you do want to include carbohydrates in your breakfast, look for complex carbs like oats, nuts, and vegetables!

They say the early bird gets the worm, so why not find out for yourself? Try out these tips to become the morning person you’ve always dreamed of being and enjoy benefits like improved sleep quality, heightened productivity, and a more positive outlook on life!