5 Key Tips for Transforming into a Morning Person

For the past six years, Aine Rock has started her day at 5 a.m., taking time for herself before the demands of work and family kick in. “I choose me before anyone else,” says Rock, a high-performance coach and breathwork facilitator. Making this switch, though challenging at first, has transformed her energy, clarity, and mood.

Like Rock, many people aim to shift to earlier wake-ups for a calmer, more productive start to the day. Yet becoming a morning person involves more than setting an alarm. Your chronotype your body’s natural disposition to sleep and wake at certain times—plays a role. Here, sleep and wellness experts share five tips for gradually becoming an early riser.

1. Work Toward an Earlier Wake-Up Time

Going from waking up at 10 a.m. to 6 a.m. overnight will likely backfire. “Start by setting an alarm for 30 minutes earlier than you currently wake up, and work up from there,” suggests Jessica Matthews, DBH, a board-certified health and wellness coach. Adjust your bedtime gradually to match your new wake-up goal, giving your body time to adapt. A helpful mindset shift? Try telling yourself, “I’m the kind of person who loves waking up early.” With consistency, your body will get the message.

2. Stick to a Regular Sleep Schedule

To truly train your body to wake earlier, you’ll want to maintain the same schedule every day even on weekends. “Waking up at the same time every day reinforces your body’s circadian rhythm,” explains Dr. Britney Blair, a clinical psychologist and sleep expert. Keeping a steady sleep-wake cycle signals your body when it’s time to sleep and when it’s time to wake up, making early mornings feel more natural over time.

3. Exercise in the Morning

Moving your body early in the day can help reset your internal clock, making you feel more alert in the morning and ready to rest at night. “A morning workout sets a positive tone for the day, boosts energy, and even makes me plan meals better,” shares Nike trainer Tara Nicolas. Morning exercise can also increase overall alertness and reinforce a healthy circadian rhythm, supporting the habit of early rising.

4. Establish a Calming Nighttime Routine

Creating a pre-sleep routine is key to helping you fall asleep and wake up refreshed. “Wind-down routines that you start about 30-60 minutes before bed create a natural, easeful transition into sleep,” says Matthews. For Rock, this includes a warm bath, white noise, essential oils, a silk eye mask, and turning off screens at least an hour before bed. Find what works for you and practice it consistently to help signal your body that it’s time to rest.

5. Embrace Morning Sunlight

Exposing yourself to sunlight in the morning is another powerful way to adjust your internal clock. “Morning light boosts alertness and helps your body cement a sleep-wake cycle,” Matthews explains. Try to get outside first thing, or at least open your shades to bring in as much natural light as possible.

The Bottom Line

Whether you’re working toward becoming an early riser or are happy as a night owl, remember: the key to well-being is consistently getting good-quality sleep. With the right routine and patience, you can enjoy the benefits of an earlier start and experience a more energized, fulfilling day.

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