The early bird guide: How to become a morning person

Waking bright-eyed and bushy-tailed doesn’t come naturally to everyone. Especially during the languorous days of summer vacation, it's tempting to let the family sleep in. There are several benefits to waking up early – increased productivity, improved mental health, and more time to do life.

Mental health benefits

Research by the National Sleep Foundation shows that early risers often enjoy greater mental clarity and productivity. Psychologists echo these findings, stating that early risers may have better mental health and lower stress levels, thanks to well-established morning routines.

The critical role of sleep 

Sleep plays a pivotal role in physical health, aiding in the healing and repair of the heart and blood vessels. It influences mental health, mood, weight management, and even longevity. For kids, adequate sleep is even more critical as it directly impacts their growth, learning, and development.

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How to become a morning person

Step 1: Understand your current sleep patterns

Begin by observing and documenting your family's current sleep habits for a week. Note what times each family member goes to bed and wakes up, along with any mid-sleep awakenings. This will help you identify patterns and determine how much sleep each person is actually getting vs. how much they need according to their age group.

Step 2: Gradually adjust bedtimes and wake-up times

Abrupt changes to sleep schedules can be hard on the body. Instead, aim to adjust bedtimes and wake-up times by 15 minutes earlier every few days until you reach your desired schedule. This gradual shift helps the body’s internal clock adjust without too much shock.

Step 3: Create a sleep-conducive environment

A restful sleeping environment can significantly enhance the quality of sleep. Ensure bedrooms are cool, quiet, and dark. Consider using blackout curtains to block out early morning light or street lamps, and incorporate white noise machines if necessary to drown out disruptive sounds. Also, invest in comfortable mattresses and pillows that support a good night’s sleep.

Step 4: Establish consistent morning and bedtime routines

Many psychologists believe that routines can help reduce stress by eliminating unnecessary decision-making. Consider incorporating enjoyable activities that will make your family look forward to mornings.

To set yourself up for success the next morning, have a relaxing bedtime routine to signal to your body that it’s time to wind down. This may include a warm bath, reading a book, or some light stretching. Try to perform these activities in the same order every night to reinforce the sleep signal. For younger kids, bedtime stories or calm chat about their day can help ease them into sleep mode. 

Step 5: Limit screen time

The blue light emitted by screens can interfere with the body’s ability to prepare for sleep because it inhibits melatonin production. Encourage everyone to disconnect from electronic devices at least an hour before bedtime.

Step 6: Incorporate fun morning activities

Make it fun to wake up! Set a special breakfast on certain days of the week, take morning walks with the dog, or start the day with a favorite energizing playlist. Or, do yoga, stretch, or meditate together. 

More tips and tricks to become a morning person

1. Avoid screens before bed: The light from screens interferes with your body's ability to produce melatonin, a sleep-inducing hormone.

2. Use sleep cycle apps: Use of such apps can help your family wake up at the optimal time in their sleep cycle.

3. Place your alarm clock away from the bed: This can help you resist the temptation to hit the snooze button.

Step 7: Be patient and adjust as needed

Becoming morning people is a process that requires patience and consistency. You might feel extra tired at first, but try to push through. Resist the temptation to sleep in over the weekend. With persistence, the body's internal clock will adjust, and the benefits will soon reveal themselves.

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This blog post is provided "as is" and should not be relied upon as a substitute for professional advice. Some content in this post may have been created using artificial intelligence; however, every blog post is reviewed by at least two human editors.