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Becoming a morning person isn’t about how to wake up early, but rather, how to wake yourself up easier and start your morning in the best possible way. We’re giving you our favorite seven tips to help you wake up in the morning and become a morning person.

Becoming a morning person starts the night before

Do you struggle with waking up early and getting up out of bed? Do you find yourself falling asleep at work or not getting to work on time? It might come as no surprise, but going to bed and setting a consistent sleep hygiene routine is going to be your best friend. How do you wake up easier?

No Screens in the bedroom

You heard us. No phones or screens in the bedroom. Recent research has shown that blue light from common electronic devices has the ability to interfere with natural circadian rhythm by suppressing melatonin production. This means that you’re less likely to fall asleep quickly at night. According to the Cleveland Clinic, using your phone at bedtime can stimulate the brain and trigger a response that delays REM sleep.

Ditch the alcohol

While it might seem that a drink at night helps you feel more relaxed, your body can quickly become tolerant of alcohol’s effect. In fact, this study suggests that alcohol’s metabolism through the body—that is, when the alcohol has been fully eliminated from the body — causes the opposite effect of sedation. Referred to as the “rebound effect,” these adjustments result in sleep disruption.

The effects of alcohol can translate into the next day, as well. This study reported that alcohol consumption the night prior can indirectly impair daytime alertness due to its disruptiveness on sleep quality.

Create a consistent nighttime routine

Setting the perfect environment for sleep is ideal to getting a good night’s sleep. Make sure that you take time to unwind at night - this could be with a good book or podcast, or consider taking a long bath. If you can, allowing your brain to become relaxed will help put you in a greater mood for restful sleep.

However, a good nighttime routine, otherwise known as sleep hygiene, could include having a quiet and comfortable bedroom. This includes having comfortable bedding and pillows that are conducive to the way that you sleep. Make sure that your bedroom is dark and turn off all bright lights. If you find you look at a clock at night, hide it.

Avoiding caffeine can be key to staying up late. If you find that you have a high sensitivity to caffeine, consider scaling down earlier in the day to prevent a restless feeling at night.

Most importantly, if you are consistently waking up at the same time each morning, go to bed at the same time each evening. Much like you would for your child, set yourself a bedtime. Ideally, your schedule would remain similar each day.

Tips for Waking Up In the Morning

Stop pressing snooze

Extra sleep? Maybe not. As this AsapScience video explains, pressing snooze on your wakeup alarm causes a production of hormones that encourages us to roll into the beginning of a new sleep cycle after pressing snooze. This fragmented sleep can cause you to wake up tired and be more tired during the day, this study suggests.

From a behavioral standpoint, pressing snooze on your alarm clock is the first cognitive decision that you make each day. Instead of telling yourself an alarm means it is time to be getting up, you’re training your brain to believe that your alarm means “just a few more minutes.” This decision making can bleed into the rest of your day as you find it easier to make excuses to be unproductive. What makes waking up in the morning easier? Start the morning with a healthy breakfast.

Use a smart alarm or let in natural light

Since most of us need to set an alarm each day, consider purchasing a smart alarm. These alarms—many of which have variable ways to wake you up—sync with your circadian rhythm to wake you up gradually, helping to prevent the dreaded sleep inertia.

You could also try letting in natural light. In one study by Kenneth Wright, a group of young adults went on a week long camping trip. By the end of the trip, in the absence of artificial light and alarm clocks, the adults found that they went to sleep easier and woke up easier. Wright concluded that if we were able to synchronize our sleep to natural light patterns, it may be easier to wake up.

Exercise in the Morning

According to the National Sleep Foundation, the best time to work out is the morning. This equates to deeper sleep at night, due to the body’s ability to regulate its body temperature throughout the day.

Working out in the morning also helps get you ready for the day. Studies have shown that working out in the am can boost your metabolism throughout the day — an added bonus for those looking to jumpstart their fitness. Plus, researchers at Appalachian State University found that working out in the morning helps to reduce stress and anxiety—a much needed reprieve from a stressful work week.

Start your day with a moment of gratitude

Starting your day slowly and on time helps to prevent anxiety. Take this time in the morning to set an intention for the entire day using a daily journal prompt. Even better, challenge yourself to set aside 10 minutes of your morning to be tech-free upon waking up. Take this time to read, meditate, or simply be still. These electronic-free minutes allow you to get in touch with your mind without having the pressure of alerts and emails.

This calm moment can linger throughout the day and help you to start your morning on a good foot.