The early bird catches the worm. For many of us, waking up early is a necessity—whether it’s for work or other important tasks—but for some, it can be a real struggle.
The good news is that this can be changed. We’ve gathered some practical tips to help you learn how to wake up earlier while still feeling great.
Christopher Randler, a biology professor from Germany, has found that “early birds” tend to be more successful than those who prefer to sleep in. This is because people who are used to waking up early are generally more active and proactive throughout the day. Recent studies published by The Guardian support this idea, noting that most CEOs of successful companies wake up before 5 a.m.! But what if you’re more of a night owl than a morning lark? Is it possible to change your body’s habits? “Yes, but it will take some effort,” asserts Christopher Winter, director of the Sleep Medicine Center and a speaker for the American Academy of Sleep Medicine. “Your genes determine your chronotype: whether you’re a morning person or an evening person, which is why family members often share similar biological rhythms. However, it’s important to remember that other factors also influence your schedule.”
You can shift your chronotype in about two weeks, but you need to be persistent: even the slightest lapse during this time can throw you back into your natural rhythm. Christopher Winter offers six tips to help reset your biological clock and learn to wake up early:
1) **Create your own morning routine.** Wake up, exercise, and have breakfast at the same time every day. Your body likes to know what’s coming next, so it will adapt quickly when you stop shocking it with irregular schedules. However, don’t force yourself to go to bed at the same time every night—listen to your body and go to sleep when you feel tired. Winter emphasizes that the most important thing is to stop forcing yourself to sleep, as this can lead to stress. Another challenge arises during weekends or vacations when you might forget to wake up early and end up sleeping in. When you do this, you send your body the message that “these early mornings are just temporary. Soon, we’ll return to our usual routine.” To regulate your biorhythm, it’s crucial to wake up early every day, even if you got home late the night before.
2) **Use a smart alarm clock.** The snooze button is a tempting invention that allows you to catch a few extra minutes of sleep without entering deep sleep, but it can seriously hinder your transition to waking up early. At that moment, your brain isn’t capable of making sound decisions. Dr. Christopher recommends using a “smart alarm clock” that presents a simple math problem or a program that plays a random tune from your playlist each morning. This will help your brain wake up and make it easier to get out of bed.
3) **Let in the light.** Natural or artificial light signals that the day has begun and prompts your body to stop producing melatonin, the hormone that regulates sleep.
4) **Stay active.** Winter asserts that even simple morning exercises help your body wake up. Studies have shown that exercise normalizes blood pressure, reduces stress and irritability, and improves the quality of nighttime sleep. Morning workouts outdoors are the best option. For instance, Christopher enjoys biking or walking his dog in the morning.
5) **Protein is key.** Ditch the pastries and switch to eggs and yogurt! Medical experts say that protein helps you wake up faster in the morning, while carbohydrates promote healthy sleep. Additionally, protein boosts dopamine levels, which enhances your energy and well-being throughout the day.
6) **Avoid napping.** “In the first few days, it will be tough to fall asleep earlier,” says Winter. “But be persistent and resist the urge to nap during the day. You might go to bed a little earlier than usual for a few days, but don’t allow yourself to doze off in the middle of the day. This will destroy your natural sleep drive.”