If you work an early shift, have class first thing in the morning, or frequently attend meetings before noon, you may have found yourself wondering how to become a morning person. While some people perform their best in the early hours of the day, others might need a few hours before feeling fully alert and focused.
Your chronotype describes whether you prefer the morning or evening hours. Even if you have always been at your best in the evening, adjusting your chronotype and becoming a morning person is possible. We explore how to become a morning person and love it by making small changes in daily routines.
Understanding Chronotypes
Chronotype is a term that describes a person’s preference for the morning or evening. People who are “early birds” or “morning larks” have a morning chronotype, while individuals with an evening chronotype are often called “night owls.”
Individuals who are morning types tend to fall asleep and wake up earlier than evening types. They typically do their best work earlier in the day. Evening types perform better and are more alert in the later hours of the day. Chronotype may also impact other factors, like cognitive ability and personality traits.
About 20% of people are morning types, another 20% are evening types, and the remaining 60% do not strongly prefer the morning or the night. Although genetics play a part in determining a person’s chronotype, lifestyle factors and work schedules also impact a person’s preference for the morning or evening.
Dr. Michael Breus also created a chronotype quiz that assesses attitude, personality, diet, and sleep history. This quiz characterizes people into one of four chronotypes: dolphin, lion, bear, or wolf.
Circadian rhythms influence an individual’s chronotype. Circadian rhythms are 24-hour cycles controlled by an internal body clock. They influence a variety of processes in the body, including when you feel sleepy and when you naturally want to wake up in the morning.
Aspects of your environment, like light, can affect and alter circadian rhythms. As a result, adjusting your circadian rhythms may also allow you to adjust your chronotype.
The Benefits of Being a Morning Person
A major benefit of being a morning person is having one’s natural schedule align with work and school schedules. A person’s chronotype can also affect their well-being in a variety of ways. In research studies, being a morning person has been consistently shown to be associated with better well-being.
Extreme evening types tend to get less sleep and are more susceptible to insomnia than others. They may also be more likely to experience mood disorders, symptoms of depression, and eating disorders.
It is important to note that the link between chronotype and well-being is complex, and many factors influence an individual’s personality and health. Experts believe that the relationship may be bidirectional. This means that while someone’s chronotype might affect their mental health, for example, their mental state could also impact their sleep-wake schedule.
In addition, chronotypes often change over time due to age, health conditions, and lifestyle. For example, kids and older adults tend to prefer mornings, while teenagers and younger adults often have an evening chronotype. Some studies also suggest a person’s gender may affect their chronotype.
Tips for Becoming a Morning Person
Even if you have always been a night owl, becoming a morning person is possible. Try to gradually shift your preferences by making small, consistent changes over time.
Make a Consistent Sleep Schedule
Going to bed at the same time every night makes it easier to fall asleep. Likewise, maintaining a consistent wake-up time trains the body to be alert first thing in the morning.
While it might be tempting to stay up late and sleep in on the weekends, doing so may indicate social jet lag. Social jet lag occurs when a person’s circadian rhythms are misaligned with their work or school schedules. Sleeping more on the weekends to make up for getting insufficient rest during the week could reinforce disrupted sleep cycles.
Have a Relaxing Nighttime Routine
Evidence suggests that a bedtime routine can help people unwind and sleep better. In one study, individuals who reduced light and noise exposure two hours before bed and maintained an evening personal care routine experienced improved sleep.
Try to incorporate soothing, low-key activities into your evening routine, like reading, meditating, or listening to relaxing music. Relax and enjoy building positive associations with bedtime.
Avoid using electronic devices like computers, tablets, and cell phones in the half-hour before sleeping. These devices emit blue light, which can disrupt the production of melatonin, a hormone that triggers sleepiness. If you use electronics in the evening, consider wearing blue light-blocking glasses or installing a blue light-blocking app on your device.
Gradually Go to Bed Earlier
A significant part of becoming a morning person involves training yourself to fall asleep earlier. Once you have established a consistent sleep schedule and a regular evening routine, begin to gradually shift your bedtime earlier.
Try moving your bedtime earlier in 15-minute increments, until you can comfortably fall asleep at your chosen time. Your internal clock may adapt more easily to slow, measured adjustments instead of abrupt changes to your schedule.
Wake Up to Natural Light
Light is the strongest external factor impacting your sleep schedule. The brain relies on light and darkness to tell the body when to wake up and when to sleep. Since light shapes circadian rhythms, strategically timing your light exposure may help shift your internal clock. Just one hour spent in bright light can trigger a 30 to 60-minute change in circadian rhythms.
Take in natural light first thing in the morning by keeping your curtains or blinds open. Try to place your bed in a spot that catches the sunlight. If you are not able to do so, consider using a lamp with a timer or a smartphone app that lets you wake up to bright light.
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Develop a Positive Morning Routine
Make waking up early enjoyable by giving yourself something to look forward to. Give yourself enough time to make breakfast, have a cup of coffee or tea, or stop by a favorite restaurant or cafe. Waking up to upbeat music or even smelling certain scents can help get your day started on a positive note.
You may also find it helpful to plan your morning the night before. Streamline your morning routine by laying out your clothes for the next day before you go to bed and placing any necessary items together in a designated place. Less rushing around may mean less anxiety and a positive start for the day.
Exercise Regularly
Daily exercise is important for healthy sleep. Studies indicate that regular exercise may help people fall asleep faster, get better rest, and stay asleep longer.
Exercise might also be able to aid in shifting circadian rhythms. In particular, exercising in the morning or evening may help people with late chronotypes shift their sleep schedule earlier. Exercising in the evening could negatively impact the sleep schedule of morning people, however.
Limit Caffeine to Early in the Day
Drinking caffeine within six hours of going to bed can make it hard to fall asleep. If you enjoy drinking coffee or tea, try making caffeinated drinks a part of your morning routine. You might sleep better after cutting out evening caffeine, while caffeine in the morning may boost alertness when you most need it.
Avoid Large Meals Before Bed
Along with caffeine, heavy evening meals and drinking alcohol before bed can disrupt sleep. While a large dinner or a few drinks might initially make you feel more sleepy, they can keep you awake later in the night. Drinking alcohol causes some people to wake up later in the night or sleep lightly, reducing the amount of sleep they get overall.
Reward Yourself for Reaching Small Goals
Change can be difficult, and adapting to a new sleep schedule can take time. It is important to celebrate your small accomplishments and try not to feel discouraged if you do not change your sleeping habits as quickly as you would like. While the process of becoming a morning person might feel slow, developing healthier habits will benefit you in the long term.
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About The Author
Staff Writer, Sleep Health
With a bachelor’s degree in anthropology from Indiana University Bloomington, Rebecca enjoys making accurate, up-to-date health information accessible to all readers. As a freelance writer and editor, she has covered everything from healthcare and experimental music to education. Rebecca lives in Tennessee, where she spends her free time reading, writing fiction, and making music.
- Position: Side Sleeper
- Temperature: Cold Sleeper
- Chronotype: Dolphin
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