HOW SHOULD YOU TRAIN YOURSELF TO BE A EARLY MORNING PERSON

Perhaps you've thought about becoming a morning person. After all, tapping into the energy and productivity that morning people appear to have in the early part of the day can be appealing.

Even though your natural sleep preferences - known as your chronotype- affect when you're naturally alert, you can train yourself to become an early riser. But it will require some adjustments and commitment.

How do I train myself to be a morning person?

Whether you call yourself a night owl, evening person, or late riser, these tips can help you reset your internal clock for a brighter and earlier start to your day.

Determine your new wake-up time

This is an important first step to becoming a morning person. Be realistic about what time you can wake up, then plan to go to bed early enough to get sufficient sleep. Start with small, achievable targets, like waking up 10 to 15 minutes earlier. Then, gradually adjust your schedule every week until you reach your goal. To do this, set your alarm. Let's say you usually wake up at 9AM and want to change your rising time to 7AM. The first week, set your alarm for 8:45AM daily, waking up 15 minutes earlier than usual. Aim for 8:30AM for the second week, then 8:15AM for the third week, and so on. Remember to also adjust your bedtime by going to sleep at least 15 minutes earlier each week. This gradual approach makes it easier for your body to adapt to your new schedule.

Create a Bedtime Routine

Start by limiting evening screen time. The bright light from televisions, phones, and computers delays the release of melatonin the sleep hormone - and overstimulates your brain. Using these devices close to your bedtime makes it harder to fall asleep. Avoid screens 1 to 2 hours before bedtime. Consider implementing good sleep hygiene and maintaining a consistent sleep schedule. Be disciplined about your evening routine and prioritize winding down before bed, even if you must sacrifice some leisure activities. Adequate sleep is necessary to feel awake in the morning.

Drink Caffeine at the Right Time