Strategies for Becoming a Morning Person

For some, waking up early feels natural. Carla Finley, a baker from Brooklyn, starts her day at 5 or 6 a.m. She enjoys the early hours, saying, “Something about feeling the light come in feels sacred.” But not everyone finds it easy to rise early.

Emily Gerard, a writer for the Today show, often wakes up at odd hours to prepare for the show starting at 7 a.m. She says, “When that alarm goes off, I have a few moments of feeling like I want to die.” Many people need to wake up early for various reasons, like work or family commitments. Dr. Katie Sharkey from Brown University explains that while our biological clocks are somewhat fixed, certain habits can make waking up early easier.

Light Exposure

Dr. Afifa Shamim-Uzzaman from the University of Michigan highlights light’s role in regulating your internal clock. Morning sunlight reduces melatonin, a sleep-regulating hormone, helping you feel awake. In darker regions, a broad-spectrum light box can simulate sunlight. At night, avoid bright lights, especially blue light, to signal bedtime.

Morning Movement

Exercise also plays a role in telling your body to be active. Aim for activity in the morning, whether through a run or some yoga. Morning movement helps set your internal clock.

Consistency in Routine

Sharkey and Shamim-Uzzaman stress maintaining a consistent sleep schedule. Wake up around the same time daily. This consistency helps your body maintain its internal clock.

Naps, Caffeine, and Melatonin

Lack of sleep can lead to a “sleep debt.” Naps can help recover lost sleep but keep them short and early in the day. With caffeine, limit intake to mornings, and avoid it within six hours of bedtime. For melatonin, supplements can help, particularly when adjusting your body clock. Small doses of 0.5 to 3 mg help prepare for sleep.

Motivation and Patience

Reward yourself for waking up early. Try small incentives like a favorite breakfast. Practice makes waking early easier, so start by going to bed 20 minutes earlier. Remember, patience is key. Training yourself to wake up early takes time.

The audio for this episode was produced by Clare Marie Schneider, with engineering by Marcia Caldwell. Share your life hacks with us at 202-216-9823 or [email protected]. Subscribe to our newsletter for more insights.