How to Become a Morning Person, According to a Sleep Expert

By Syeda Saad
Getty | miniseries
Getty | miniseries

If you want to create positive change in your life, the first step may involve adjusting your sleep schedule. While we love our night owls, when you're looking to hit the gym before work, or maximize the hours in your day, it sometimes pays to be a morning person. That said, early rising doesn't come naturally to everyone. In fact, according to The Sleep Foundation, whether or not someone is a morning person depends on their personal circadian rhythm. But that doesn't mean all hope is lost. With a little discipline and some tips from an expert, most anyone can learn how to become a morning person.

Experts Featured in This Article:

Abhinav Singh, MD, FAASM, is board-certified in sleep medicine and internal medicine. He is also the medical director of the Indiana Sleep Center, and a clinical assistant professor at Marian University College of Medicine.

Starting your day earlier doesn't only help you feel like you have your life together, says Abhinav Singh MD, FAASM. It also comes with a wide variety of health benefits, including increased productivity, and improved mental health. While there's no fixed timeline to becoming a morning person, Dr. Singh says that you'll can start reaping early-rising benefits within a few weeks (so long as you stay consistent). Here are a few ways to train yourself to become a morning person, according to a sleep expert.

How to Become a Morning Person

If you want to become a morning person, you can start by following these expert-approved steps:

  1. Slowly Adjust Your Sleep Schedule: Change can be hard when it's drastic. That's why Dr. Singh suggests getting acquainted with your own sleep schedule and take baby steps from there. First, try moving your sleep and wake-up times up by 15 minutes every two to three days.
  2. Time Your Morning Light Exposure: Getting a little sun in the morning (after applying your favorite sunscreen, of course) is a great way to teach your body to be an early riser. Whether you rely on a timed sunrise lamp or make sure you step outside first thing after waking up, light exposure can play a big part in helping you become a morning person.
  3. Set Cutoffs: There are several ways your nightly routine might actually be preventing you from getting quality sleep, which is key to becoming a morning person. Try setting a cutoff for things like scrolling, having a heavy meal, or completing a rigorous workout. Instead, give yourself at least two hours to wind down before sleep so that you're getting the proper rest to wake up earlier.
  4. Create Morning and Nighttime Routines: Setting a routine for yourself for both going to sleep and waking up can help you practice the discipline needed to become a morning person. Also, if you have a morning routine that you really enjoy (like a delicious breakfast or a relaxing stretch), it can inspire you to get out of bed earlier.
  5. Stay Active: Feeling physically balanced can also improve sleep, therefore helping you become more of a morning person. Eating nutritious foods and incorporating movement into your daily routine can lead to better, more restorative sleep.
  6. Prioritize Sleep: There's no point in becoming a morning person if you're going to feel groggy and tired all the time. One of the best ways to start the habit of becoming a morning person — and then keeping it — is to make sure you're doing everything you can to get enough sleep every night. When you prioritize the quality of sleep you're getting, it'll make the transition to morning person that much easier.
  7. Get Expert Help: Sometimes, if you're really struggling to get sleep or wake up early, there could be an underlying health issue. It doesn't hurt to talk to a doctor or a sleep expert to see if something is physically keeping you from getting the sleep you need to become a morning person.

— Additional reporting by Chandler Plante

Syeda Saad is a PS contributor whose work has appeared in Teen Vogue, The Cut, Betches, and Cosmopolitan.

Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.