How To Actually Succeed At Being A Morning Person, From Sleep Experts

1.

Give yourself enough time for a full night's sleep

While some adults might fare fine with seven hours of sleep and others might need closer to nine, the general rule of thumb is that adults need roughly eight hours of quality sleep a night to wake up feeling rested.

According to Janet Kennedy, Ph.D., clinical psychologist and founder of NYC Sleep Doctor, here's how to figure out when you should go to bed, based on when you want to wake up.

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2.

Figure out your sleep chronotype

We all have a circadian rhythm that influences when we feel energized versus when we feel sleepy. But here's the thing—everyone's circadian rhythm is a bit different. As board-certified sleep specialist Michael J. Breus, Ph.D. tells mindbodygreen, most people fall under one of four "sleep chronotypes," or circadian rhythm patterns, that can help you figure out the most optimal schedule for your circadian rhythm.

"[Struggling to wake up early] is often an issue that involves people not being aware of their chronotype, [which is] a genetically driven sleep schedule that lets you know if you are naturally an early bird or a night owl," Breus explains.

Here's a quick quiz to figure out whether you're a bear, lion, wolf, or dolphin chronotype. Once you know yours, here's our guide to the optimal daily schedule for each chronotype.

3.

Get natural light during the day

One simple way to influence or reset your circadian rhythm is by using light to your advantage. Light is actually what lets the circadian rhythm know when it's day versus night, with Breus recommending to get natural light in the morning to help wake you up (and let your body know that that's when you should be waking up consistently).

"There are many sunrise alarm clocks that will help with this," Breus adds. (Here are our favorites, to that end.)

And in addition to getting light in the morning, keep in mind that as the evening winds down, you'll want to avoid light, and especially blue light at that.

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4.

Have an accountability partner

5.

Keep a consistent daily routine

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6.

Try a quality sleep supplement

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7.

Watch your caffeine and alcohol consumption

This one might sound obvious, but you might be surprised to learn that caffeine can linger in your system longer than you might think. According to Breus, research has indicated you should avoid caffeine at 1least1 six hours before bed1—if not more—so falling asleep isn't an issue.

And when it comes to alcohol, despite its seemingly sleep-inducing effects, it can actually disrupt sleep. That's because it affects your body's natural production of melatonin2—and can cause or ramp up symptoms of sleep apnea3, such as snoring.

Point blank, just consider the snooze button your worst enemy to waking up early. As integrative medicine physician Dana Cohen, M.D. previously told mindbodygreen, until your new sleep schedule is consistent enough not to need an alarm, you'll still need to set one. And when it goes off, force yourself to get up right away.

"Just do it. Get out of bed when the alarm goes off. Do not hit snooze," Cohen says. While it's not always easy, you can get up! Be sure to check out our tips for getting energized in the morning to put some more pep in your step.

9.

Make your mornings enjoyable

Last but not least, you'll be much more likely to wake up early if you have something to look forward to as your day begins. Maybe it's your favorite breakfast, an amped up workout, or a morning stroll through your neighborhood. 

"If you really enjoy your morning shower, then remind yourself how good you'll feel when the water is hitting your face and back," holistic psychiatrist Ellen Vora M.D. offers as an example, adding, "For some people who get into the groove of meditation, that can give them a little high they can look forward to."

There are plenty of benefits to waking up early, even if your version of early is a bit later than someone else's. Remember, your bears and lions might be waking up at 6 a.m. with no problem, but if you're a wolf who wakes up closer to 7 a.m. and that feels early enough for you, don't feel like you have to force yourself to get up earlier.

Once your routinely waking up at the same time, you count on your morning routine to add consistency and reliability into your day. You know what to expect, and so does your body—so you'll be much more likely to wake up feeling alert, and potentially even without an alarm at that.

Beyond that, some research suggests that getting up early could also improve productivity4, not to mention you'll simply feel like you have more hours in the day to get things done.

And when you can keep your wake time consistent, even on the weekends, you'll avoid "social jet lag" (AKA throwing off your sleep schedule in order to sleep in when you can), which research suggests can negatively impact your cholesterol5, diet6, and cardiometabolic health7.

There are a number of reasons you might struggle to wake up early, with Breus telling mindbodygreen that you are likely working against your circadian rhythm and chronotype if you're tired in the morning.

"For example," he says, "a night owl who sets their alarm for 6 a.m. may find their biology is working against them because their melatonin (sleep hormone) hasn't worn off and won't until 7 or 8 a.m., Breus explains.

And if you're a notorious snoozer, that's definitely going to throw off your ability to wake up. When you hit snooze, Vora previously told mbg, "Nobody wins. You're not getting great rest, and you're also not having a leisurely, relaxed morning."

Other issues might include, according to Breus, too much caffeine or alcohol, stress, an inconsistent routine, or even a sleep disorder. "Following a good sleep routine and not being sleep deprived will help tremendously," he says.

Once you've addressed all the tips in this article, if you're still struggling with your sleep and/or waking up when you want to, that's when you should consider talking with your doctor about sleep disorders and potential treatments.