Not a Morning Person? An alarm clock sitting on a night stand.

Constantly hitting the snooze button? Is the morning zombie routine growing old? Some people can get up at the crack of dawn, full of energy, and ready to work out. Others pound on the snooze button and get their day started later. The goal of a good night’s sleep is to wake up in the morning feeling refreshed and ready to start the day. Unfortunately, due to a variety of factors, many people struggle with sleep inertia, which makes a person want to go back to sleep.

Changing sleep schedules can be hard, especially for people who are used to staying up late or have hectic work schedules. Break out the boxing gloves. With a little work and a few tips, anyone can train to become an early riser.

Make a schedule and try to stick to it. By creating a sleep schedule, the body will get into the habit of getting up at the same time every day, making it easier to wake up earlier. But remember, waking up earlier means going to bed earlier too.

Avoid the electronics! This can be tough. It’s tempting to check on our friends using social media a few times a day and before bed. However, screens give off blue light that keeps the brain active. Ban electronics from the bedroom and the sleep schedule we created may help us to fall asleep faster.

Set a goal to get up early. Decide why you need to be up an extra hour in the morning. The extra hour could be used to start the day walking the dog or morning yoga sessions.

Becoming an early riser is easier than we think. It simply takes a few strategic actions and, day by day, getting up with the sun before it becomes the new norm. Over time, it’s second nature.


How to wake up early: Training yourself to wake up in the morning [Internet]. Sleep Foundation. [Cited 2021 Nov 09] Available from:

Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV. The inner clock-blue light sets the human rhythm. J Biophotonics. 2019; 12 (12): e201900102.

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