For as long as I can remember, I’ve always wondered how to become a morning person. Not necessarily in a “5 a.m. club” sort of way; I simply wanted to start my day with enough time to eat a proper breakfast, work out, and do my makeup before heading to work. But for reasons that felt somewhat out of my control, I kept hitting snooze for those extra ten minutes of sleep.

One morning, I came into the office complaining about how hard it was to get up, when a colleague pointed out that I had actually written an article in 2019 titled “How To Become A Morning Person When You’re Not.” We laughed at the irony, and I decided it was finally time to take action and turn things around for good.

Though I’m still a night owl at heart, a few things have made waking up in the morning much easier and sometimes even enjoyable. First, I read an article about improving sleep hygiene for advice.

Here’s everything I’ve done over the past few months that has actually helped me become more of a morning person.

Key Takeaways
– Being a night owl isn’t all bad. But if you want to become more of a morning person, you need to be strategic about light and dark exposure and keep a consistent wake-up time.
– You can reset your body clock by shifting your mindset, transforming your bedroom, going to bed before midnight consistently, moving your body, and staying positive.

Benefits of being a morning person
Being a night person isn’t inherently bad. According to Dr. Chris Winter, a neurologist and sleep specialist, there’s no significant health benefit to being a morning person. Instead, what matters is making sure your chronotype—your body’s natural inclination to be an early bird or night owl—matches your sleep schedule. “In other words, if you are a morning person working a night shift, you are in a far more unhealthy situation than a night-oriented person working the same shift. These are simply genetic tendencies, like eye or hair color,” he says.

Dr. Christine Won, medical director of the Yale Centers for Sleep Medicine, agrees. She says our genetics largely determine whether we have a morning or evening chronotype, and any health benefits from sleep come from how well we sync with that natural rhythm. “In general, circadian biology is optimized when synchronized with light and dark. So morning larks may have the advantage of rising with the sun and sleeping when it’s dark,” she explains.

Some studies suggest that morning people may be less likely to experience depression, obesity, diabetes, or heart disease. However, Dr. Won notes that simply waking up early doesn’t guarantee these benefits. “Studies so far only show correlation,” she says. “People who are genetically wired to be morning people also seem to be genetically or otherwise less at risk for obesity, metabolic disease, or depression.” As for psychological benefits, she adds that having extra time in the morning might make you feel more productive.

Can you train yourself to be a morning person?
While some people are genetically predisposed to be morning people, experts say it’s still possible to train yourself to adopt early riser habits—but you’ll need to be diligent with your routine. “For someone with a very delayed circadian clock or a natural tendency to be a late-night person, it’s important to stick strictly to your schedule, especially your wake time,” says Dr. Won. “Just a couple of nights sleeping in can derail your rhythm, forcing you to start over.”To reset your body clock, start by strategically exposing yourself to darkness and light in the morning and keeping a consistent wake-up time. Here are some simple ways to shift from being a night owl to a morning person, if you’d like to make that change.

Tips to Reset Your Body Clock

According to Dr. Won, resetting your circadian rhythm depends on a few factors, but mainly on how much of a night person you are and how much you want to adjust. She explains, “If you’re only trying to shift your sleep schedule by 30 minutes, it might take two to three weeks. But if you’re aiming to move it by two hours, that could take months before it starts to feel natural.”

Dr. Winter adds, “Starting the day with food, light, movement, warmth (even from exercise), and social interaction is a great blueprint for a smart morning routine.” With that in mind, here are a few ways to make the transition easier:

Shift Your Mindset

Life coach Mhairi Todd emphasizes the importance of having a clear reason for making this change. “Ask yourself, ‘What will I use this extra time for? What will I gain from it?'” She also warns against underestimating how challenging it can be. “Easy choices lead to a hard life; hard choices lead to an easy life,” is a motto she lives by. “Anything beneficial in the long run is often difficult at first—even waking up just half an hour earlier.” To get started, she recommends setting small challenges, like leaving the house without checking your phone in the morning or counting to ten under a cold shower, and enjoying the sense of accomplishment when you succeed.

Transform Your Bedroom

Waking up early is only possible if you’ve slept well. Wellness expert Alla Svirinskaya advises creating a calming nighttime environment by getting the temperature and ambiance right. “Set a digital ‘sundown’ two hours before bed to prepare for quality sleep.” To set the mood, you might light a relaxing candle or use a pillow spray to help you drift off. A warm bath with soothing oils can also relax your muscles and promote better sleep.

Sleep Before Midnight

For night owls, quieting the mind and falling asleep can be tough, but getting to bed before midnight is key, as melatonin production peaks before then. As Margo Marrone notes, “If you go to bed earlier, you wake up earlier, so make this a habit. Sleep is crucial for your immune system, performance, and overall well-being.” Consider incorporating a relaxing body spray or a sleep supplement to support your routine.

Set Your Alarm Clock to Your Desired Wake Time

Dr. Won highlights this as one of the most important steps: set your alarm 15 to 30 minutes earlier each week. Upon waking, expose yourself to bright light—preferably sunlight or a lightbox of at least 10,000 lux for about 30 minutes. She acknowledges, “It may be very difficult at first, but over time, as your circadian clock adjusts, waking up will become easier.”“If you want to wake up earlier naturally,” she says, “start your bedtime routine a little earlier each evening, gradually moving it up by 15 to 30 minutes each week until you reach your target bedtime.”

Consider supplements
If you’re struggling to fall asleep earlier, Dr. Winter notes that melatonin can help with these adjustments. Dr. Won agrees, adding that combining a small evening dose of melatonin with strategic light and dark exposure may be beneficial. “A very small dose—around 0.5 to 1 milligrams (mg)—taken about two to three hours before your natural sleep time will help shift your circadian clock earlier,” she explains.

Get moving
In the morning, try incorporating some activity. “The satisfaction of getting movement in first thing is unmatched,” says Alana Murrin, head of ride at Psycle. “It not only kickstarts your metabolism but also brings mental clarity and boosts productivity.” She recommends low-impact, high-intensity morning workouts to enhance focus, cognition, and a feeling of elation.

Send positive energy out
“Send positive energy to your office, meeting rooms, gym, and colleagues before you even arrive,” advises wellness expert Alla Svirinskaya. “Pre-charge every place and commitment you plan to attend with good energy. Look at your schedule and visualize the best possible outcome for each meeting, discussion, class, or project.” As unconventional as it may sound, incorporating this practice has profoundly shifted my attitude toward early mornings.

Meet the Experts
– Chris Winter, MD, neurologist and sleep specialist at Pluto.
– Christine Won, MD, medical director of the Yale Centers for Sleep Medicine and director of the Yale Women’s Sleep Health program.
– Mhairi Todd, life coach.
– Alla Svirinskaya, wellness expert and author of Energy Rules.
– Alana Murrin, head of ride at Psycle.
– Margo Marrone, co-founder of The Organic Pharmacy.

Have a beauty or wellness trend you’re curious about? Let us know! Email Vogue’s senior beauty and wellness editor at beauty@vogue.com.

Frequently Asked Questions
Frequently Asked Questions How to Become a Morning PersonFast

Basics Definitions
What does it mean to be a morning person
A morning person is someone who naturally feels more energetic alert and productive in the early hours of the day typically waking up easily and feeling ready to start their morning routine

Is becoming a morning person really something you can learn
Yes absolutely While genetics play a role your sleepwake cycle is highly adaptable With consistent habits most people can shift their natural tendency to wake up earlier and feel more alert in the morning

Getting Started Common Problems
Whats the biggest mistake people make when trying to wake up earlier
The most common mistake is changing your wakeup time without also changing your bedtime You cant successfully wake up at 5 AM if youre still going to bed at midnight The focus must be on getting enough quality sleep

Im not a morning person at all Where do I even start
Start small Set your alarm just 1520 minutes earlier than usual for a few days Once that feels comfortable shift it another 15 minutes This gradual approach is more sustainable than a drastic 2hour change overnight

How do I deal with the urge to hit snooze
Place your alarm clock or phone across the room so you have to get out of bed to turn it off Once youre standing its much harder to go back to sleep Also try using a gradual sunrise alarm clock that simulates dawn

What if I have trouble falling asleep earlier
Create a consistent relaxing winddown routine 6090 minutes before bed This includes dimming lights avoiding screens reading a book or taking a warm bath Your body needs cues that its time to sleep

Practical Tips Routines
What should I do as soon as I wake up to feel more alert
Get bright light exposure immediately Open the curtains or go outside for 510 minutes Light is the strongest signal to your brain that its time to be awake Also drink a glass of water to rehydrate

Does what I eat or drink matter
Yes Avoid heavy meals caffeine and alcohol close to bedtime as they can disrupt sleep In the morning