10 WAYS TO BECOME A - A MORNING PERSON

If you don’t bounce out of bed in the morning, join the club. Most of us hit the snooze button, wake up feeling groggy and drag ourselves through the motions of those morning hours. But it doesn’t have to be this way. Our experts reveal the secrets to becoming an early bird.

- KATE DALEY

1 BLAME YOUR GENES

First, the bad news: Some people are just naturally early risers, while others are more inclined to be night owls. “It’s hardwired into your genetics,” says Dr. Brian Murray, head of neurology at Sunnybrook Health Sciences Centre in Toronto. Now the good news: Your body’s circadian rhythm, or internal clock, is also a partially learned behaviour, so you can make a shift for better mornings. Think of it like jet lag: Travellers eventually adjust to their new time zone, and you can, too.

2 KEEP IT CONSISTENT

“The body likes routine,” says Dr. Murray. “It will learn and train for expected sleep/wake times.” Dr. Murray says many people suffer from “social jet lag,” meaning they stay up late on the weekend and can’t get back on schedule for the workweek. If you wake up at 6 a.m. on weekdays, wake up at 6 a.m. on weekends as well, and the same goes for your bedtime. (We know it’s a bummer, but you’ll feel better come Monday.)

3 SHINE A LIGHT

Bright light exposure is the best way to wake up your body. “Light is one of the biggest trainers of your circadian rhythm,” says Dr. Murray. If it’s not bright out when you get out of bed, try an alarm with a sunlight simulator (such as Philips Wake-up Light). Alternatively, head outside into the sunlight for a morning walk or try a light therapy lamp. Look for one that offers 10,000 lux of light for half an hour each morning. This can reset your circadian rhythm.

4 ALARM YOURSELF