How Can You Become a Morning Person? 6 Tips to Help You Rise and Shine

Becoming a morning person is absolutely possible—with the right strategies and mindset, anyone can learn to rise early and feel energized. Whether you’re tired of hitting the snooze button or simply want to start your day with more clarity and intention, transforming into a morning person is within reach.

Studies show that morning people tend to be more productive, have better mental health, and enjoy higher overall life satisfaction. But if you’re naturally a night owl, that may sound easier said than done. The good news? You don’t need a complete lifestyle overhaul to make the shift. Small, consistent changes can help reset your internal clock and make early rising feel natural—even enjoyable.

Best Products for Becoming a Morning Person

If you’re trying to become a morning person, the right tools can make a big difference in helping you wake up earlier and feel more refreshed. Here are three top-rated products that support a better morning routine and make the transition smoother.

Philips SmartSleep Wake-Up Light

This sunrise alarm clock gradually increases light to simulate a natural sunrise, helping your body wake up gently and on time.

Hatch Restore 2

Combines a sunrise light, sound machine, and guided meditation app in one device for better sleep and smoother mornings.

Loftie Smart Alarm Clock

A stylish, minimalist alarm that uses gentle tones and two-phase alarms to ease you into wakefulness.

Set a Consistent Sleep Schedule (and Stick to It)

One of the most effective ways to become a morning person is to set a consistent sleep schedule and stick to it—even on weekends. Your body thrives on routine, and when your sleep-wake cycle is consistent, your internal clock (circadian rhythm) aligns naturally with your desired wake-up time.

Start by choosing a realistic bedtime that allows for 7–9 hours of sleep. Then, set a wake-up time that you can maintain every day. It’s tempting to sleep in on weekends, but doing so resets your internal clock and makes it harder to wake up early on Mondays.

Why consistency matters

• Your body releases melatonin (the sleep hormone) on a predictable schedule.

• Sleep quality improves when your brain knows when to wind down.

• You wake up feeling more refreshed and less groggy over time.

How to build the habit

• Go to bed and wake up at the same time daily—even if you didn’t sleep well the night before.

• Use alarms as training wheels, but aim to wake up naturally over time.

• Avoid naps after 3 p.m. as they can interfere with nighttime sleep.

• Create a wind-down routine 30–60 minutes before bed (dim lights, no screens, relaxing activities).

Create a Sleep-Inducing Night Routine

Becoming a morning person actually starts the night before. A relaxing and consistent night routine signals to your brain that it’s time to wind down, making it easier to fall asleep faster and stay asleep longer.

When your body and mind are relaxed before bed, you transition into sleep more smoothly—and that quality sleep is essential for waking up early with energy.

Elements of an effective night routine

• Dim the lights at least one hour before bed to trigger melatonin production.

• Turn off electronic devices or use blue light filters to reduce stimulation.

• Engage in calming activities like reading, journaling, stretching, or meditating.

• Use scents like lavender or chamomile to promote relaxation.

Tips to enhance your bedtime ritual

• Set a digital curfew. Aim to stop using your phone, tablet, or laptop at least 30–60 minutes before sleep.

• Take a warm shower or bath. It helps lower your core body temperature, signaling to your body that it’s bedtime.

• Listen to soft music or nature sounds. This reduces stress and helps calm the mind.

• Try sleep supplements with magnesium or melatonin—but only under the guidance of a healthcare provider.

Limit Screen Time and Blue Light Exposure

If you’re serious about becoming a morning person, you’ll need to limit screen time and exposure to blue light at night. Blue light—emitted by phones, tablets, computers, and TVs—suppresses melatonin, the hormone that makes you sleepy.

This interference with your sleep-wake cycle can make it harder to fall asleep and leave you feeling groggy in the morning, no matter how many hours you spend in bed.

Why blue light is a problem

• Disrupts melatonin production and circadian rhythm

• Tricks your brain into thinking it’s still daytime

• Makes it harder to feel sleepy at a reasonable hour

How to reduce blue light exposure

• Set a screen curfew. Turn off electronics at least 60 minutes before bedtime.
• Use night mode or blue light filters. Most devices now offer built-in features that reduce blue light in the evening.
• Wear blue light blocking glasses. These glasses filter out blue wavelengths, helping maintain melatonin levels.
• Choose alternative wind-down activities. Replace screen time with reading a book, journaling, or light stretching.

Make Your Mornings Enjoyable

One of the best ways to become a morning person is to make your mornings something you actually look forward to. When you associate mornings with positive experiences, getting out of bed becomes easier and even exciting.

Instead of jumping straight into work or stress, design a morning routine that feels rewarding and meaningful. This boosts your motivation and helps reinforce the habit of waking up early.

Ideas to make your mornings better

• Start with something you enjoy: coffee, tea, a good playlist, or reading a few pages of a favorite book.

• Incorporate light movement: a 5-minute stretch, short walk, or light yoga can get your blood flowing.

• Practice gratitude or mindfulness: journaling or deep breathing can set a calm tone for the day.

• Prep the night before: lay out clothes, prep breakfast, or plan your day to reduce morning friction.

Sample feel-good morning routine

• Wake up and open the curtains to let in natural light

• Drink a glass of water to rehydrate

• Do 5–10 minutes of stretching or breathwork

• Brew coffee or tea and read something uplifting

• Review your goals or write in a gratitude journal

Use Light to Your Advantage

Light is one of the most powerful tools you can use to reset your internal clock and become a morning person. Your circadian rhythm—your body’s natural sleep-wake cycle—is heavily influenced by exposure to light. Getting the right type of light at the right time helps train your body to wake up earlier and feel alert.

Why light exposure matters

• Natural sunlight in the morning tells your brain it’s time to be awake.

• It suppresses melatonin (the sleep hormone) and boosts cortisol (the alertness hormone).

• Consistent light exposure helps shift your body clock to align with earlier wake times.

How to use light strategically

• Get outside within 30 minutes of waking. Even 10–15 minutes of natural light can reset your circadian rhythm.

• Open your curtains as soon as you wake up. Let sunlight flood your room to jumpstart your alertness.

• Consider a sunrise alarm clock. Devices like the Philips SmartSleep simulate a natural sunrise, gradually waking you up with light.

• Avoid bright artificial light at night. This helps your body produce melatonin properly before bed.

Cut Back on Stimulants and Late-Night Eating

If you want to wake up earlier and feel energized, what you consume—especially in the evening—can either help or hinder your progress. Stimulants like caffeine and sugar, along with heavy or late meals, can disrupt your sleep and make waking up a challenge.

Why this matters

• Caffeine has a half-life of 5–7 hours, meaning it can stay in your system well into the night.

• Heavy or spicy meals before bed can lead to indigestion, keeping you awake or disturbing your sleep cycle.

• Alcohol, though initially sedating, can fragment your sleep and reduce its quality.

Smart evening habits to support better mornings

Avoid caffeine after 2 p.m. If you’re sensitive, consider cutting it even earlier.

Opt for a light, balanced dinner at least 2–3 hours before bed.

Skip sugary snacks or desserts in the evening—they spike blood sugar and can interrupt sleep.

Hydrate earlier in the day. Drinking lots of water right before bed may lead to nighttime wake-ups.

Consider alternatives

• Switch to herbal teas like chamomile or peppermint in the evening.

• Try light, sleep-friendly snacks like bananas, almonds, or Greek yogurt if you need something before bed.

Conclusion

Becoming a morning person isn’t about forcing yourself out of bed in misery—it’s about building habits that support natural, energized wake-ups. From setting a consistent sleep schedule to designing an enjoyable morning routine, each step you take shifts your body clock in the right direction..

FAQs

How long does it take to become a morning person?

It typically takes about 21 to 30 days to establish a new habit, including adjusting your sleep-wake schedule. With consistent effort, your body will gradually adapt to waking up earlier and feeling more energized. The key is to stay patient and stick to your new routine.

Can I still be productive if I’m not a natural morning person?

Absolutely! Even if you aren’t naturally a “morning person,” small changes in your routine can make mornings more productive. Try starting your day with low-stress activities like stretching, journaling, or having a healthy breakfast, then gradually tackle more complex tasks. As you get used to early mornings, your productivity will improve.

How can I wake up earlier without feeling groggy?

To avoid grogginess, aim for 7–9 hours of quality sleep each night and maintain a consistent bedtime. In the morning, try to get exposure to natural light as soon as possible to signal to your brain that it’s time to wake up. Avoid hitting the snooze button, as it can make grogginess worse.

What if I have trouble falling asleep early?

If falling asleep early is challenging, start by gradually adjusting your bedtime—move it earlier by 15-minute increments each night. Make your sleep environment as comfortable as possible: keep it cool, dark, and quiet. Avoid heavy meals and caffeine before bed, and try calming activities like reading or meditation.

What if I can’t give up my evening screen time?

If cutting back on screen time is difficult, try using blue light filters or night mode settings on your devices. Alternatively, use blue light-blocking glasses to reduce the effects of screen exposure on your sleep. Gradually reduce your screen time over time to help train your body to wind down naturally.