Your genetics can determine if you find it easier to wake up in the morning or you prefer staying up late at night. However, even if you\u2019re the type of person who\u2019s naturally inclined to stay up until 2 a.m., it\u2019s perfectly doable to become the type who hops out of bed at 6 a.m.<\/p>\n
The change isn\u2019t easy, but it can be worth it. Morning people are\u00a0often happier<\/a>\u00a0and\u00a0procrastinate less<\/a>\u2014both of which can help you become more productive in your day-to-day life.<\/p>\n Before we talk about morning types, let\u2019s briefly run over how we sleep.<\/p>\n There are\u00a0four stages of sleep<\/a>. The first stage and second stages trigger our bodies to relax, our core temperatures to drop, and our brain waves to slow.<\/p>\n The third stage of sleep is the deepest and leaves us feeling refreshed in the morning, as our bodies not only relax but recover during this stage. The fourth and final stage is REM sleep\u2014the stage when we\u2019re most likely to dream.<\/p>\n We cycle through these stages throughout the night, spending more time in the deeper stages as our sleep cycles continue. Interrupted sleep limits the time we spend in these deep stages.<\/p>\n Most adults need between 7 to 9 hours of sleep per night to feel rejuvenated the next day, although if you frequently wake in the night, you might need more hours to catch up on your deep sleep.<\/p>\n Our sleep-wake cycles are governed by circadian rhythms<\/a>. Circadian rhythms respond to light and darkness, waking us when it\u2019s light and inducing sleepiness when it’s dark.<\/p>\n Our circadian rhythms\u00a0are influenced by our chronotypes, which determines our preferred wake time. Studies suggest<\/a>\u00a0chronotypes are genetic and inheritable.<\/p>\n Despite the genetic component, a night owl can become an early riser. It just takes some dedication to make the switch\u2014but you can transform yourself into a morning person in as little as two weeks by sticking to a consistent sleep schedule.<\/p>\n You may already have a reason to become a morning lark, as researchers call it. Perhaps you need to wake up earlier to get the kids to school or go to work on time, or you\u2019re trying to make the most of daylight hours.<\/p>\n Still, science suggests there are plenty of benefits to being a morning lark:<\/p>\n Don\u2019t place your alarm clock on your bedside table. Instead, place it so you have to get out of bed to turn it off, such as across the room. Keeping your alarm clock away from your bed prevents you from just hitting the snooze button, and once you\u2019re out of bed, it\u2019s easier to wake up.<\/p>\n You can also make your alarm more pleasant. Instead of blaring beeps, try setting it to wake you with a favorite song or a prerecorded message\u2014many alarm clock models offer you the freedom of customization.<\/p>\n A quality mattress is essential to a good night\u2019s sleep. The best mattresses<\/a>\u00a0mold to a body\u2019s curves while supporting the spine in a neutral position, relieving pressure and prevent pain.<\/p>\n An uncomfortable mattress makes it more difficult to fall asleep and stay asleep. If your mattress is lumpy or sagging, or if you wake up tired or in pain, it\u2019s likely time to replace your mattress<\/a>.<\/p>\n Set your thermostat somewhere between 60 to 75 degrees Fahrenheit<\/a>\u00a0before bed\u2014cool temperatures help you fall asleep and minimize sleep disturbances. A cooling mattress<\/a>\u00a0and breathable bedding further prevent you from sleeping hot and waking in a sweat.<\/p>\n Blackout curtains can keep a room dark for undisturbed sleep\u2014however, you may want to keep your curtains slightly cracked open to let in sunlight to better wake you up. If that\u2019s the case, consider an eye mask.<\/p>\n If possible, remove electronics such as a TV, cell phone, computer, and tablet from your bedroom. The blue light from these screens can keep you up and distract you from thoughts of sleep when it\u2019s time for bed.<\/p>\n Developing a bedtime routine can help your body prepare itself for sleep.<\/p>\n A warm bath or shower 90 minutes<\/a>\u00a0before bed may help you fall asleep. Warm water lowers your core body temperature<\/a>\u00a0by increasing blood flow and dispersing heat to your hands and feet, where it\u2019s wicked away by the air around you. Your body cools down as part of its preparations for sleep.<\/p>\n Leave the last hour before bed as your relaxation time. Read a physical book (not an e-reader), do some light stretches, or write in a journal about your day. Avoid electronic screens, as the light may stimulate wakefulness.<\/p>\n Go to bed when you\u2019re tired\u2014don\u2019t stress too much about falling asleep at a certain time, and instead let your body tell you when it\u2019s ready to sleep. As you push back your wake time, you should find it easier to fall asleep earlier. Remember, you need 7 to 9 hours of sleep a night.<\/p>\n Stick to your new sleep schedule even on the weekends\u2014shifting back and forth between what times you go to sleep and wake will only make it more challenging to keep your internal clock on track.<\/p>\n Avoid naps during the day. If you must nap, rest for no more than 30 minutes<\/a>. Longer naps are associated with lost productivity and grogginess.<\/p>\n And don\u2019t overpack your evening with activities. Yes, you can meet with friends, catch up on chores, and binge-watch a few episodes of your favorite show\u2014but not all in the same evening. Pick one or two activities to keep your mind clear and to feel less stressed.<\/p>\n Waking on your own a few minutes before your alarm is a good sign that you\u2019ve gotten enough sleep. If you do so, avoid the temptation to rest in bed. Falling back into a doze\u00a0might make you feel sleepier when your alarm does go off.<\/p>\n Give yourself something to look forward to when you get out of bed earlier\u2014whether it\u2019s a few more minutes reading a book and sipping a cup of coffee, extra time spent unwinding in a warm bath, or eating an occasional breakfast treat.<\/p>\n To best wake yourself up, go outside and exercise. Both morning light and movement promote wakefulness, and you needn\u2019t exercise strenuously\u2014a simple morning jog or bike ride will do. If you find it difficult to motivate yourself and exercise in the morning, try listening<\/a> to your favorite podcast while working out.<\/p>\n Don\u2019t neglect to eat a healthy breakfast after your morning workout. Try to eat more protein-laden foods such as eggs and meats, which contain dopamine.\u00a0Research shows<\/a>\u00a0dopamine regulates motivation and gives you energy.<\/p>\n If you can, involve a friend for extra encouragement. Give each other a call or text when you wake up, and perhaps meet up for breakfast or a morning jog.<\/p>\n Change is rarely easy or quick. On your first day of trying to become a morning person, you might be bleary-eyed from insufficient sleep.<\/p>\n You might want to tackle the change in increments rather than all at once. If you\u2019re trying to switch from getting up at 9 a.m. to 6:30 a.m., start by setting your alarm clock to 8:30 a.m. Continue working back by half an hour, until you\u2019re rising at 6:30.<\/p>\nHow We Sleep<\/h2>\n
What Determines Who\u2019s a Morning Person<\/h2>\n
Why Become a Morning Person?<\/h2>\n
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Setting Up Your Bedroom for Better Sleep<\/h2>\n
Establishing a Routine<\/h2>\n
Waking Up<\/h2>\n
Don\u2019t Expect Change Overnight<\/h2>\n