The Secret to Becoming a Morning Person

Does the thought of getting up five minutes earlier than necessary have you running for your duvet? You’re not alone. Becoming a morning person is something many of us believe is a pipe dream – a lofty aspiration that will always be trumped by our love of sleep.

While that extra time in bed may feel dreamy, getting up earlier could do wonders for your health, self-esteem and even your bank balance. And despite what you may think, becoming a morning person isn’t as hard as it seems! With these easy tips and a bit of effort, you too could join the elite morning club. So, pour a coffee and let’s get into it…

Is there a secret to becoming a morning person?

You must have wondered this when dealing with those super ‘perky’ colleagues at morning meetings. Well, there is no one secret to becoming a morning person – there are actually a few. From increasing your melatonin and getting more exercise to adding some sleepy snacks to your diet, let’s take a closer look at the easy ways to optimise wellbeing and wake up feeling ready for the day.

Adjust your circadian rhythm

If you are, hand on heart, not a natural morning person, don’t be too hard on yourself. Some of us have chronotypes that are simply not wired to wake up early. This is what causes the great ‘early bird’ and ‘night owl’ divide. The good news is that other factors can influence your sleep/wake cycle, and with a little effort, you can naturally adjust your sleep habits to become a morning person.

Your circadian rhythm plays a big role in when you feel sleepy and tired. This can be affected by light exposure and a hormone called melatonin, which the body naturally produces in cool, dark environments.

In order to make the adjustments you need in order to wake up earlier, it’s important to start taking a holistic look at your day and set up a consistent bedtime routine. This is far more relaxing than it sounds. Let’s look at some bedtime basics!

What changes to your nighttime routine can help you become a morning person?

If you want to become a morning person, taking care of your bedtime routine is a top priority. We live in a world that encourages us to work later, scroll through screens ‘til we can’t keep our eyes open, and not give ourselves the rest we need to thrive. Give yourself an ‘unwind’ time after which you only do restorative activities. Think of cooking a nice meal, watching a movie, or chatting with a friend.

This will allow your mind to slow down. Avoiding blue light at least two hours before bed will signal to your brain it’s time to switch off, while enjoying a bath or shower will help your temperature drop, encouraging the production of melatonin that will make you sleepy.

Make sure your bedroom is nice and cool. Choosing naturally thermoregulating bedding (like bamboo!) will prevent overheating that can cause you to toss and turn throughout the night.

A gentle eye mask can also be used to block out any sneaky light. Try to leave your phone, responsibilities and worries outside the bedroom door. The deeper you sleep, the easier it will be to bounce out of bed before the alarm clock in the morning.

What do the studies say about becoming a morning person?

Plenty of research has been done into the key to becoming a morning person. Much of the science suggests one key secret is having a morning routine. A regular morning routine can boost everything from your mood to productivity and even reduce stress levels. Give yourself something to do that feels good as soon as you get up, whether it's a morning walk, journaling or a good stretch – this can encourage you to get up at the same time every day. Our bodies like regularity and consistency, especially when it comes to sleep. This can help to regulate melatonin production and energy levels, leading to a night of higher-quality sleep. Our 2023 sleep study revealed that over 30% of sleepers rate their sleep quality below five out of ten, so a good morning routine could be just what the nation needs.

How can technology help?

The good news is when it comes to becoming a morning person, technology is on your side. Here is our round up of the best tech hacks to start falling in love with your mornings.

Smart alarms

Fed up of a noisy, bossy alarm? It’s not the warmest welcome to your morning, so why not try something a little more gentle… Smart alarm clocks feature unique technologies to ease you into the day, from natural sounds to lighting options. Finally, an alarm you can look forward to setting!

Sleep apps

Certain sleep apps are designed not to just help you drift off more easily with meditations and relaxing stories, but to also help you set a personalised sleep schedule that suits your needs. Increasing the duration of your sleep will help have you ready for that alarm.

Wake-up lamps

Wake-up lights are great for easing you into the morning. The advanced lighting can mimic sunrise, providing you all the natural benefits of daylight even on darker mornings. They can also help to regulate your melatonin production by keeping your light exposure consistent.

What diet changes can help you become a morning person?

Diet might not be the first thing you think of as affecting bedtime, but nutrition can play a big part in regulating your sleep cycle. Eating lots of sugary foods and processed starches too close to bedtime can prevent you from drifting off. So can having foods or drinks containing caffeine – this is a stimulant, and best had first thing in the morning if at all. Incorporating foods high in melatonin in the evening can help you drift off more quickly and enjoy a deeper sleep. Go for almonds, bananas, fish and berries. These sleepy snacks will set you up for a better night’s rest.

How can you make well-being a priority?

To become a morning person, it’s best to use the ‘carrot over stick’ approach. Instead of forcing yourself to do something tedious when you wake up like cleaning the oven, do something you will enjoy. It could be a morning workout, spending some time on that great novel idea or simply watching the sunrise with your dog! How you use that extra time in the morning can make a big difference as to whether you stick to getting up earlier. Take some time to think about what would enrich your life by spending more time doing. We are all different when it comes to what brings us joy, so make it something worth getting out of bed for.

Whatever you choose to do, cherish it. This is where the benefits for your health and well-being can really be felt. Giving yourself some quality ‘you time’ while the night owls sleep can set you up for a far more productive, happier day.

The sleepy takeaway…

Making changes to our lifestyle can be hard and can take time, so try to be patient with yourself and don’t worry if you miss the alarm a few times. With these simple tips, you will soon be on your way to joining that bright-eyed and bushy-tailed morning club. And whether it’s a beautiful sunrise or a morning run, every extra minute will be worth it.