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, found that “early birds” tend to be more successful than people who prefer to sleep in. That’s partly because people who are used to rising early are generally more active and proactive throughout the day. The Guardian reports 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,” says 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, 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 sleep, because that can cause stress. Weekends and vacations are another challenge: if you sleep in then, you send your body the message that these early mornings are temporary and you’ll soon return to your old routine. To regulate your biorhythm, wake up early every day, even after a late night.
2) Use a smart alarm clock. The snooze button is tempting—it lets you catch a few extra minutes of sleep without entering deep sleep—but it can seriously hinder your transition to waking up earlier. In those moments your brain isn’t making sound decisions. Dr. Winter recommends using a “smart alarm” that presents a simple math problem or an app that plays a random song from your playlist each morning. That helps your brain wake up and makes it easier to get out of bed.
3) Let in the light. Natural or bright 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 says even simple morning exercise helps your body wake up. Studies show that exercise normalizes blood pressure, reduces stress and irritability, and improves the quality of nighttime sleep. Morning workouts outdoors are the best option. For example, 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 protein helps you feel awake faster in the morning, while carbohydrates promote healthy sleep. Protein also 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 nights, but don’t allow yourself to doze off in the middle of the day. That will destroy your natural sleep drive.”
