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How to become a morning person, according to sleep experts. Tried-and-true tactics for waking up early. Most people who have difficulty becoming a morning person are going to sleep at midnight and trying to wake up at 5am.

While I can appreciate the hustle, five-hours of. Ever wonder why you’re able to stay up until 2 am, while your best friend can’s make it until 10 pm? It has everything to do with your internal clock, says Tracey Marks, M.D., an Atlanta-based psychiatrist and author of Master Your Sleep: Proven Methods Simplified. How to Become a Morning Person.

This content was created by the National Sleep Foundation Summer vacations, travel, holidays—there are plenty of reasons that a sleep schedule can fall off the tracks. If you have a habit of staying wide-eyed until midnight, but have an alarm that blares at 6:00am, then it’s time to shift back to reality and. Wondering how to become a morning person? See these 19 tips to get started. how to become a morning person: start slow If you usually get up at around 7 am, don’t think that you can form a habit of getting up at 6 am in just a few days.

Start by getting up 15 minutes earlier, and as it becomes easier and easier, you can then change it to half an hour and so on. Let’s start with the bad news: Only about 1 in 10 people is a true morning person, according to The Body Clock Guide to Better Health.The good news is, only 2 in 10 fall into the category of night owls, while the rest fall somewhere in between. If you’re a night owl wanting to become an early bird, be patient with the process. Becoming a morning person is often centred around building a new morning evening routine, and this process can take time.

The trick is to identify your #why-power (i.e. identifying why it’s even important for you to become a morning person), and to make sure your actions are aligned with this. A few years ago, someone listened to my podcast, “Become More Productive by Reengineering Your Morning Ritual.”They wrote to me and said, “I really would like to be a morning person. Do you have any advice for becoming one?6. Fake it till you make it.

Love it or hate it, sometimes you need to wake up early. Maybe it’s because your child is an early riser or because you want to get a few things accomplished before you go into mom-mode.

List of related literature:

Make sure that the alarm is within easy reach, and when it sounds, wake up very gently (without opening your eyes if possible) and hit the 10or 20-minute snooze button mindfully, not in a rushed, chaotic way.*

“Dreams of Awakening: Lucid Dreaming and Mindfulness of Dream and Sleep” by Charlie Morley
from Dreams of Awakening: Lucid Dreaming and Mindfulness of Dream and Sleep
by Charlie Morley
Hay House, 2013

Use an alarm clock instead of relying on your phone as an alarm to prevent you from using your phone the minute you wake up.

“Education on Digital Cultural and Social Media” by Dr. S. Saileela and Dr. S. Kalaivani
from Education on Digital Cultural and Social Media
by Dr. S. Saileela and Dr. S. Kalaivani
Lulu.com,

In adolescents, commonsense remedies such as setting earlier bedtimes and using multiple alarm clocks for waking up have been used, but with minimal success.

“Porth Pathophysiology: Concepts of Altered Health States” by Ruth A. Hannon, Charlotte Pooler, Carol Mattson Porth
from Porth Pathophysiology: Concepts of Altered Health States
by Ruth A. Hannon, Charlotte Pooler, Carol Mattson Porth
Lippincott Williams & Wilkins, 2009

Select a time in the day (mornings are thought to be best, before breakfast, or you could choose evenings well after dinner) and keep this time as a regular part of your daily schedule.

“Essentials of Managing Stress” by Brian Luke Seaward
from Essentials of Managing Stress
by Brian Luke Seaward
Jones & Bartlett Learning, 2019

• Advance your wake-up time by 30 minutes a day from your spontaneous wake time, until you reach your desired wake time.

“Therapy in Sleep Medicine E-Book” by Teri J. Barkoukis, Jean K. Matheson, Richard Ferber, Karl Doghramji
from Therapy in Sleep Medicine E-Book
by Teri J. Barkoukis, Jean K. Matheson, et. al.
Elsevier Health Sciences, 2011

Set your alarm fifteen minutes earlier each day until you get to your chosen wake-up time.

“The Chemistry of Joy: A Three-Step Program for Overcoming Depression Through Western Science and Eastern Wisdom” by Henry Emmons, MD, Rachel Kranz
from The Chemistry of Joy: A Three-Step Program for Overcoming Depression Through Western Science and Eastern Wisdom
by Henry Emmons, MD, Rachel Kranz
Atria Books, 2006

Imagine that you’re not a morning person at all, but you want to be more productive so you decide you’re going to try to wake up earlier.

“Surviving a Borderline Parent: How to Heal Your Childhood Wounds and Build Trust, Boundaries, and Self-Esteem” by Kimberlee Roth
from Surviving a Borderline Parent: How to Heal Your Childhood Wounds and Build Trust, Boundaries, and Self-Esteem
by Kimberlee Roth
ReadHowYouWant.com, Limited, 2009

° Set your alarm clock for 30 minutes earlier than you normally wake up.

“Your Creative Brain: Seven Steps to Maximize Imagination, Productivity, and Innovation in Your Life” by Shelley Carson
from Your Creative Brain: Seven Steps to Maximize Imagination, Productivity, and Innovation in Your Life
by Shelley Carson
Wiley, 2012

Recommend that patient set his or her alarm for a 30to 45-minute earlier wake time each day, obtain light exposure upon awakening, and repeat until the desired schedule is reached.

“The American Psychiatric Association Publishing Textbook of Psychiatry, Seventh Edition” by Laura Weiss Roberts, M.D., M.A.
from The American Psychiatric Association Publishing Textbook of Psychiatry, Seventh Edition
by Laura Weiss Roberts, M.D., M.A.
American Psychiatric Association Publishing, 2019

• Begin setting your alarm to go off 15 minutes earlier in the morning.

“NIV, Bible for Men, eBook: Fresh Insights for Thriving in Today's World” by Jeff Goins, Zondervan,
from NIV, Bible for Men, eBook: Fresh Insights for Thriving in Today’s World
by Jeff Goins, Zondervan,
Zondervan, 2015

NOAH BRYANT

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I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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  • For me is quite impossible to do so because my family. My kids just don’t play along. Damn, they stay up until late and there is no living being able to make them bed early. I damn try, but its a work in progress

  • That was awesome but my body is so frikin used to sleeping 9 hours every night, I got myself sleeping from 20 to 5 but it wasn’t that fun honestly.

  • Hey!!! You are such a big inspo….
    Gonna start waking up early… I guess 4:00?? From tomorrow…. I will record my self but I won’t be posting it…. Love you loads ❤️ love from India ��♥️

  • Oh my, the last time i saw your channel you didn’t have thousands of views yet. I’m so surprised and happy you’ve reached the 5-6 digit mark already! Congrats DevDuck ��

  • Beautiful tips my dear, it’s so good when you have that time day just for you☺️ I’ve been getting up at 8:30ish lately and honestly that’s good for me ha. Much more productive the earlier I get up! Also hi there sweet little sunbathing kitty��

  • God, I used to get a whole hour early for school to play Fallout 3 when I was in high school. I don’t think I’ve had anything that I’ve been nearly that excited for since uni…

    Still inspirational, thanks for the video

  • What time you get up is irrelevant to being a ‘morning person’ Being a morning person is about when your productive time is. If your productive time is within a few hours of waking up, then you can be a morning person. If however, you are the type of person who has the best productive time 7-8 hours after you wake up, then you will never be a morning person. You body and mind has it’s own rhythm as to when it can be productive regardless of the clock.
    This whole, “you can be a morning person” lie has been told so many times that many people believe it. Typically it’s those people that have early in wake cycle productive tendencies. As waking up at 5AM makes it seem like you’re a ‘morning person’ The reality is quite unrelated. I’ve seen plenty of people with early wake cycle productivity that get up a 9am and go go go. I used to wake up at 4AM everyday for my job, but it never made me productive in the morning. I would just be like a lump until my brain says ‘okay, productive time’ which was usually the early afternoon. Now that I get up at a more reasonable 10AM, my productive time starts around 5-6pm.

  • Well… if the morning hours are the time you’re most productive at then you’re prolly already a morning person… Cause “night owls” get more efficient as the day goes on usually:)

  • where are the shoes from? love them! and love the video, definitely trying this from now on! But I’ll be starting with 6:30 and then maybe 6:)

  • My motivation for waking up super early is so I can use my computer EVEN MORE. LMAO Like there’s soo many things on the internet I wanna be doing but can not fit into a day so I have to wake up super early to do everything I want. Like watch bunch of anime episodes,watch bunch of tv shows,play at least 3/4 video games a day. And I get so angry when I miss my alarm and it has been happening a lot lately. LOL

  • Omg i absolutely love watching your videos!!! The other night i was up until 3:00am binge watching your videos!! I hope you see this comment�� ����

  • 5am is great especially when you have kids. It gives you some time for yourself. I usually use it for what I want to do everyday, but I usually can’t find time. I make it in 15 minutes chunks. So things like reading a book, learning new language, filling my journal, yoga, Udemy courses, exercises.

  • Dumb. You Literally need to pay me back for my lost time in life. I thought it would get better. Thought it may get better.maybe there is something new? Nope. Stupid. Lame. I want my time back.

  • Hi Sam! I am set biologically to be a night owl. Since my childhood. But now, against my will, I’ve got to wake up early so I can get the benefits for losing weight that morning people have(in general).
    Thank you for your video, from 2020!

  • Anyone watching this a 2 a.m? I am strange and like to watch morning routine/how to be a morning person videos at 2. I’m definitely a night owl but I am definitely gonna try these.

  • I dont want to be a morning person until I got sick. That’s why Im trying to sleep early at night and wake up early in the morning

  • I make the best keto coffee recipe. I buy the large sugar free syrups from Starbucks in cinnamon dolce and vanilla then I buy the big cold brew jug of the Starbucks in dark roast fill my cup with ice 2 pumps vanilla 2 pumps cinnamon dolce fill up my cup with the dark roast and a little heavy cream… it is heaven! And only 3g net carbs ������

  • I wish I can make my bed but my husband works late night shifts and is still asleep when i get up at 6am go to work. I wish i can get up earlier so i can go to gym before work to get it out the way or even go to gym twice a day or somthing.. not sure what i want to do.

  • I wake up at 2 Am I start work at about 3:30 Am. I love opening the door and saying good morning America how are you. Then I take a full deep breath of morning air. I love morning air around this time seems so much cleaner. I find this rountine helps me stay more focus on today issues, the people, and opinions! A must in my work routine.

  • So I have 2 things to say. First I just randomly started waking up at 4:45 on weekdays and I have so much time to get ready because I have to leave at 6:50 and it’s amazing. Second thing I kinda lost your channel for like a year and I finally found it again today and I’m so happy

  • What’s the difference?

    I mean, You sleep at 10pm and wake up at 5am.
    I sleep at 1am and wake up at 7am.

    I play video games or code in the evenings, when everyone is snoozing about, and you do the same but in the morning,
    am I missing something here?

  • The Key Points Is ;..
    1.Throw you phone away or just charge away.
    2. Then you can sleep in peace��
    3. Sleep must be 6-8 Hours a day,if not your body will get weak
    4. If you don’t have enough sleep then you take caffeine which means coffe,it will make your body more weak or a high/low blood pressure..so take a right amount of caffeine or just don’t have it
    You know what,cause i have experiance low blood pressure when i’m in camp w/ my friends because i don’t sleep well at night for about 2 weeks and i always end up w/ coffe..SO GET YOUR ENOUGH SLEEP WELL��

  • One thing I’ve learned about waking up early during the week is to not go to bed extremely late during the weekend. I try not to sleep till 1:00 in the afternoon or stay up till 5 in the morning, otherwise waking up during the week is so much harder. I’m in school so I try to also do this during breaks, like Thanksgiving break, winter break and spring break. I do whatever during the summer but I try to sleep early and not sleep in late during like the last month before summer ends so I get a good sleep schedule before school starts again. Just a tip I thought some people could use. It can be super difficult for some people but it’s just something to try at least.

  • The thing about me waking up is I have to be to school by 7:30 so I can’t go for walks or go to the gym in the morning because it is pitch black outside, and I’d have to wake up extremely early (I already wake up at 6:00 and that is already to early for me lol). Also it’s winter and I live in Michigan.

  • Én primer lugar yo pido perdón a nuestro señor Jesucristo por ti hija ya qué están con Satanás pero no precupeis sólo sí crees én nuestro señor Jesucristo serán limpios tú pecados ve y no peques mas y no uses otros nombre hija lo testificó con su divino poder dé nuestro señor Jesucristo Amén

  • Thank you for the inspiration, Adrienne! ��☺️ I’ve been planning to challenge myself to wake up earlier too. These tips are such a huge help! ��

  • I got go to sleep at 5 but not to wake up at 5 😉 was watching video about this the other day and it’s all in DNA so… I dont think everyone can wake up at 5 😉

  • i had a morning routine before this whole Global Pandemic started going off. since then, so most of 2020, i slacked and have no early wake up time anymore and times difference from day to day. one day i wake up at seven, sometimes even 6 30 and other days i sleep until 9. its all over the place. i have not yet woke up at 5:30 like i used to. its sad to be honest, i have lot less time to do stuff. i used to write a lot of pages, and wordcount was almost at 7.000 words (about 7 to 8 pages a day, in one hour, thats crazy fast). now i barely get 3 pages done in an half hour and then i’m exhausted from writing. wheter thats due to stress or the whole pandemic thing, i dont know. what i do know is that i miss the time of waking up early (like 5:30, hell, even 6:00 is good enough of a time). and also having more inspiration and motivation to write. i dont have to work so i have the whole day for things but early morning was my writing routine. now its gone.

  • I only just found your channel! So glad I did, binge watching all your videos! Your so helpful and informative about everything! Thanks so much for the uploads! Xx

  • Excellent advice. I spent the past 3 months figuring out all of this on my own, wish I saw this video back then, would’ve saved myself 3 months!

  • Instead of lemon water I drink 1 cup of regular water then I drink another cup of water with this things u mix in and it is packed full of vitamins

  • I just want to give u a healthy advise that when u drink water please be seated first. Don’t drink water in a standing position.��

  • My boyfriends probably the only reason I get up in the morning to go to school I just wanna sleep why does school start so early ��

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  • The playing video games tip actually worked every time with me. I used to do it naturally but now I can’t cuz I stopped playing video games, so yea..

  • I work at a bar Thursday through Sunday so we don’t get off work till at least midnight or 2am, I was going to school during the week and I could manage waking up at 7 am but felt exhausted during the weekends. Now that I’ve been out of school I’ve been sleeping in later and later even on my days off I have 3 days off so I want to get up early and start my day. ANYONE that works late nights that has any advice? It’s so hard for me to wake up early, I even contemplate not going to bed so I can seize the day. I stay up till around 5 am every night and wake up around 1 pm. Today I woke up at 4pm after a weekend that killed me with it being new years and all. SOMEONE HELP ME BE PRODUCTIVE AND GET MY LIFE BACK IN MY HANDS.

  • I was never a morning person. However I would always sleep at 11oclock. Things got worse though when I went to my best friend’s lake house for a month and I would sleep at 3AM. I was feeling sooo tired throughout the whole day and since I would wake up at around 1PM I felt like I was losing my whole day. Schools starting now and I have set a goal for this year and I’m doing well so far. I want to sleep at 10 and wake up at 5AM to do some excerises and have more time to get ready. Wish me luck!!:3

  • Omg I love this video…This video helps me a lot now I start to wake up at five in the morning….I do whatever I have to do….And it just make I better day by waken up early…I love your videos thx a lot for this tips.❤️❤️

  • Thanks for the tips. Both my husband & I have set our phones to use the night shift function didn’t even know it existed! We have our bedside lights automated to come on at 5:30 am with a soft warm light that gradually gets brighter, like a sunrise. We haven’t used an alarm click for at least a year works a treat.

  • I challenged myself and woke up at 6 everyday for a month, but I haven’t done it since then and I really feel sad to be waking up at 3 pm in the evening, would really love if you could give some advise ��

  • the problem with wake up to do something exciting early in the morning is the first reason I usually can’t get to sleep, because I am too exciting to sleep. my brain will not sleep because of the excitement

  • i used to be able to get up no problem at like 5am no alarm, now i wake up at 10am����(obviously on weekends) but i have to wake at 6am on school days and it’s the hardest thing ever ����

  • First off I would like to say I am proud of you, Adrienne, for waking up early! It is not an easy task, I feel the same about waking up early. I am not sure this is something you’d be interest in, but I would recommend a book called The Miracle Morning by Hal Elrod. I hate waking up early, especially if I have nothing scheduled for the day or no where to be. Basically, the book is about self improvement and how to not only feel more productive, but just overall better in mental and physical health. The best part is that it can all be achieved in ONE HOUR. It focuses on fitness, mental health, goal improvement and so much more, he calls them “SAVERS”. So, if you ever feel like waking up in the morning is just not worth it or there’s no “purpose” to rising early, I would look into the book. It has drastically changed thousands of lives, slowly including mine. I hope this is helpful to somebody in need of a reason upon getting up in morning. It is well worth the read.

  • I am a serious night owl. I started a job working 9 5:30, but was a zombie during training. I had to switch to 12:309 because of my ‘later in the day’ habits. This video would have helped me 6 weeks ago. Really great tips that I will implement in the near future. Thank you!

  • get enough sleep, maximize time you are awake and have clear head. what hour clock shows is less important, because world is on 24/7 anyway.

  • I’ve started waking at 6 AM two months ago. Since then I’m way more productive. The thing that helps me most is waking every day at 6 AM even on the weekend days.

  • I don’t have problems with waking up early. I’m basically up most of the night time, studying. I take a “nap” 2-3 hours and wake up to go for classes that I always schedule for first thing in the morning. Even during a breaks I would get up 6:30 7:00 because I loved morning breeze and all the energy that comes with it but the last year I’ve been completely drained up. I still on purpose schedule early morning classes but when I’m on a break I just sleep and sleep; I cannot get up before 9:00 10:00 also, I go to bed at 4:00 so makes sense also ��

  • is never sleeping the answer…
    edit:
    also my morning routing was
    having 4-6 hours of sleep
    waking up
    wanting to be dead
    dress up get in the car curse in the car cause i dont drink coffee and then freeze in a minimal wage welding job for 9 hours and return home and wanting to die again repeat

  • what if you have to work late sometimes. I have a part time job so some days I could work from 1-9 but other days i stay until close (1 AM). How would I manage that with waking up as early as i want to? I found that I am more productive in the morning but I think it would be difficult with such a fluctuating schedule. (Most days I work until 10 or 11 PM but sometimes theyll ask if I can close). Please reply with any tips.

  • Not going to lie I’m pregnant and its so hard for me to get up, I get up at 2pm!! That’s not like me. I miss mornings and sunrises! I hope I can fix my sleep schedule, it’s so messed up. I go to bed when you wake up. Fingers crossed I can switch my sleep around.

  • How many hours of sleep is a good amount I always seem to over sleep or never get enough trying to get a good sleeping schedule? But I wanna start by waking up at 4:30

  • Hey everyone! Thanks so much for the great support around this video, I’m thrilled so many have found it useful. I’ve seen a lot of comments from people asking why they should have an early sleep schedule like this in response, it was never my intent with this video to convince someone that they should or shouldn’t be waking up early! Rather, if you’ve already made that decision on your own like I did, these are just some behaviors that helped me personally build the habit. Everyone’s different, and above all you must do what’s best for your mental and physical well being!

    Thanks for watching, and hope everyone is enjoying their holiday!

  • I needed this video more than you know! I wake up decently early but not early enough. I’m always so stressed to be to work on time and get everything done so I’m going to try these tips:) THANK YOU!

  • Hello, former 9am waker here:)
    Two weeks ago I started with my pint of water on my bedside and getting up at about 6am, watching some TV, doing a bit of coding then going to work. This week I’ve started about 5.30am (and weekends), running every other day after I wake up (first time in 15 years), watching a bit of tv, coding then going to work. I’ll get that game finished. Thanks.
    Just got to stop the wife from snoring so I can get more sleep.

  • This is helping me alot I usly get to sleep at 2:00am But I go to sleep at 11:00 and wake up at 8:00 and i am only 10 years old thank u

  • how to be a morning person:
    Dont have ADHD, a bagggage of lifetime regret, and sleep apnea at the same time.
    pro tip:
    also be able to show passion towards something, ANYTHING in your life…..

  • Hey girl! Loving your channel. Just found you in Instagram and I’m obsessed with your photos and recipes. (I liked and saved a ton for inspo) @secretlyhealthyhome Could you do a video on behind the scene of your food photos?! I’m currently working with not the best set up and I need to find an affordable way to have a clean backdrop. Please let me know if you have any tips or products for this! And I see you use a grey cloth in a lot of your photos too. I love that. I need to find something like that!!

  • These tips are so helpful and the emphasis on doing it because it makes you happy. That’s what gets me up every morning too knowing I can wake up and choose to do the things I love versus doing what other people think I should do.

  • i’m not even gonna lie i’m a night owl. out of nowhere a miracle happened one day & I was able to fall asleep at around 8-9pm and my body woke me up at 6am and I felt so energetic and happy that day. all u gotta do is fix the sleeping schedule:)

  • évitez de boire l’eau froide le Matin a jeûne c’est pas bon pour votre estomac,de préférence prendre l’eau tiède avec une cuillère de miel

  • Just stumbled across your channel and I think you have the best intentions. But you can accomplish everything you want in your life, even if you wake up at 9 am. It’s all about working at your peak hours. Some people are naturally more focused at night. I actually get more energy as the day goes on. I wake up at 6 am five days a week, and I wouldn’t recommend it to anyone, unless they felt it added value to their life.

  • Any night owls who want to be early birds after this����

    Me…..����

    Actually my university starts at 8.30am and i have to get up at least 6.30am to get ready without rushing but everyday i set my alarm up to 6am and ends up getting up at 7am after thousands of snoozings.

    But it’s really not a good thing and everyday i am the person who enters the lecture room very last but i am the person who lives most close to the uni.

    This video inspired me to think again abt that and be an early bird at least when i have lectures in the week����‍♀️����‍♀️

  • I have to wake up at 4 because I move so slow…..and it’s cold in the morning and I don’t wanna take a bath. Taking a bath makes me more pissed rather than refreshed��

  • The biggest con for this routine, if you are under 18, and u live with parents who hates video games. People like me, if we get up early, and if i would turn on game, my parents would punch me, and say that games are bad for me, and now i even wake up so early, because of games blah blah blah…

  • The recommendations you gave can be useful but not all of them. For example listening to music in the morning is not attractive for everyone ı think

  • there are actually some helpful tips in here I especially love the ‘getting a real alarm clock’ bit because with discipline, it can limit that social media time we often try to squeeze in before getting ready.. which always ends up being 30 minutes.. an hour.. well, you know the drill.. thanks for sharing!!

  • if you’re reading this just know that i love you and i promise you have a purpose in this world, you are going to change it have a great day/night beautiful��

  • thank you for that steps sis, before i was morning person but now i’m not morning person. i’m now very inspired, you good job, it’s very important for me. thank you good luck sis.

  • I just realized your the person I’ve been looking for!! You have the same face shape as I and now I can look towards you for inspiration:))) Thank you Ellie!! Much love <333

  • I have a problem
    So if i want to get up early i have to sleep early ofc. But my problem is that Im doing everything at night. So i cant sleep early bc i have no time

  • this is the most down-to-earth waking up early guide on youtube I’ve watched so far
    not that overmotivated bs you regularly see on this platform

  • Can’t believe how you don’t jave more views, you are absolutely inspiring and seems to have an amazing self discipline that should make more people questions themselves. I believe in you and your work

  • Thank you for this, very helpful. I have two babies 1 and 2 at home and my other kids go to school so it’s hard with the babies to work out, My only issue lol

  • I have watched so many heathy routine videos on YouTube and this is seriously the only one that truly inspired me to wake up early. All the points you made just make sense. Thank you so much for you positivity and inspiration! ��

  • Nope didn’t work for me. How do you go to sleep early when you get off work late at 11pm? And then have to still prepare for the next day? And get to work again at 8am at night is really the only down time I have during the night. And there is absolutely nothing that makes me exited to wake up. I tried caffeine going to the gym taking cold showers. My brain will not function correctly. And I feel like I’ve been sleep deprived for years now. And it’s taking a huge toll on me. I’m feel like a zombie every day literally emotionless because of how tired I always am. Oh and going to sleep early is a no go. I’m going to bed by 1am no matter what I do

  • I really enjoyed this video.
    Thankyou so much for sharing, I only wish I had you in my life as a young mum lol. But hey the information you have given is still invaluable and relevant.
    Stay safe ����❤����