Train Yourself To Become A Morning Person

Train Yourself To Become A Morning Person

Some of us just aren’t natural early risers, yet there’s still hope for us if we want to get up earlier with less struggle. The New York Times reports it might take just 20 minutes a day (and some discipline) to reset our inner clocks, and offers a neat quiz to help you figure out what kind of sleeper you really are.Photo by Zhao !

To turn yourself into a morning person, you’ll need to reset your circadian clock, “inducing a sort of jet lag without leaving your time zone” and sticking to this plan until you’ve effectively started waking earlier:

To start, move up your wake-up time by 20 minutes a day. If you regularly rise at 8am, but really want to get moving at 6am, set the alarm for 7:40 on Monday. The next day, set it for 7.20 and so on. Then, after you wake up, don’t linger in bed. Hit yourself with light. In theory, you’ll gradually get sleepy about 20 minutes earlier each night, and you can facilitate the transition by avoiding extra light exposure from computers or televisions as you near bedtime.

So, with careful timing and light exposure, you can train yourself to be a lark — possibly. Unfortunately, as the article notes, for some people it’s almost impossible because of long-time habits, difficult work shifts or different timing on weekends.

The Times article also has an eight-question quiz that will evaluate whether you are a true morning person, night owl or somewhere in between based on how hungry you are when you first wake up, when you think you are most mentally alert and so on. Hit up the link to see what your sleeping tendencies are and for more advice on resetting your circadian clock.

So You Think You Can Be a Morning Person [New York Times]


  • The only problem with this is the bit where you end up getting sleepy earlier each night. I basically get home and collapse into bed as it is – if I slept earlier I’d miss my stop and be halfway across the city!

  • Obviously the practicality of getting up early is dependent on when you work etc. But I now get up at 6AM every morning without any problem what so ever. I go to bed around 10PM-11PM.

    An hour before I go to bed I cut out all screen related activities – if i want something to do in that time, a glass of red wine and good conversation works, so does a good book, or your partner – if you know what I mean.

    I find diet and exercise have an impact on how well I sleep and how much energy I have in the day, so I regulate that as best I can.

    Getting up and out of bed as soon as the alarm goes off is important when you’re in the process of developing a new pattern, otherwise you get easily overcome by the urge to snooze. Also making sure you get up at the same time every day helps – if you don’t sleep well or go to bed late, power naps are a good way to catch up on lost shut eye.

    Just my experience. I know lots of people who say they couldn’t do it, which is total rubbish if you ask me. Having something to motivate you, to look forward to in the day, is also important.

    The morning is a great time of day.

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