6 Tips to Become a Morning Person
A Healthier Michigan
| 4 min read
Maybe you feel like you’re dragging your feet or a step behind in the morning, or just wish you were more active when you first get up. Some people might be genetically predisposed to a certain chronotype, meaning that their sleep and wakefulness cycle lend them more to early mornings or late nights. Becoming a morning person can be a difficult adjustment, but you can make it easier by setting yourself up for success, which includes getting good sleep and changing habits.
1. Get good sleep and practice good sleep hygiene.
The early bird routine actually starts the evening before. A lot of morning grogginess can be caused by getting too-little sleep or poor-quality sleep. Make sure to follow proper sleep hygiene practices to set yourself up for success. Tips for better sleep include avoiding blue light and screens for an hour before bedtime, going to bed at a reasonable hour, drinking less caffeine, especially in the afternoon, not eating for two hours before bed and keeping your bedroom dark and cool.
2. Let natural light in.
While blackout curtains and sleep masks can help you fall asleep, it is hard to wake up in a dark environment without feeling groggy or wanting to curl up for a few more winks. Allowing natural light into your bedroom in the morning can help your body acclimate to daytime, boost your desire to get out of bed and increase energy and focus throughout the day. Daylight lamps or alarms can gradually increase the brightness to simulate the rising sun if you can’t get natural light into your room.
3. Give the snooze button a break.
Hitting the snooze button can become more a reflex to an alarm than a conscious choice to stay in bed longer. The extra few minutes of sleep are generally not effective at making you feel more rested and can contribute to prolonged sleepiness. Placing the alarm across the room or out of reachwill force you to get up to turn it off. Try to get to the point where you can get up at the alarm, out of bed and start your day.
4. Eat a healthy, protein-filled breakfast.
Breakfast should kickstart your day with an influx of nutrients and energy. Don’t skip breakfast and choose breakfast foods that are nutritious and high in protein to give yourself a boost of energy in the morning. A granola bowl with Greek yogurt and berries; nut or sun butter on whole-grain toast with a banana or berries or a breakfast burrito with tofu scramble or eggs, fresh veggies or rice and beans are great options for a breakfast full of protein.
5. Add a morning activity you enjoy to your routine.
Having something you look forward to doing can put some pep in your step and give you another reason to become an early riser. Reading a chapter of a favorite book, taking a morning walk or walking a dog, working on a craft or hobby or starting the day with a phone call to a loved one can be great reasons to be excited about earlier mornings. You can also use this time to fit in a morning workout before getting ready for the day if you have the time and drive to be active early.
6. Consider using power naps in the day.
If you are having a hard time conforming to a new morning routine and feel yourself dragging in the afternoon or toward the end of the day, consider adding a power nap to your day. Power naps are short – no more than 20-30 minutes – but can give a boost of energy and focus.
Be kind to yourself and allow time to form a new habit. Even if you stay up too late or hit the snooze button a few times, each day is a chance to try again.
