Not everyone is naturally wired to wake up early. Your chronotype—your body’s tendency to sleep and wake at certain times—is influenced partly by genetics and your circadian rhythm.
But researchers say your body clock isn’t completely fixed. If you want to make mornings easier, a few habits can help shift your schedule earlier.
1. Get bright light soon after waking
Morning light is one of the strongest signals for your body clock. Getting outside after waking can help tell your brain that the day has started. On dark winter mornings, some people use SAD lamps as an alternative.
2. Dim the lights at night
Bright light in the evening can push your body clock later. Try dimming the lights and using your phone’s night-time setting during the late evening—or put the phone away entirely.
3. Move your bedtime gradually
Don’t try to suddenly become a 9 p.m. sleeper. The researchers cited in the article suggest that people can potentially shift their schedule by an hour or two over several days.
A consistent bedtime and wake-up time can make the adjustment easier.
4. Keep your sleep environment consistent
A dark, quiet and comfortable bedroom can support better sleep. Regular exercise can also help. The key is consistency rather than constantly changing your routine in search of a perfect night’s sleep.
5. Cut off caffeine earlier
Caffeine can remain in your system for hours. Drinking coffee late in the afternoon or evening can make it harder to fall asleep earlier.
The article also notes that while foods containing tryptophan are often promoted as sleep aids, evidence that they make a major difference is weak.
Sleep trackers aren’t necessarily the answer either. Researchers caution that some devices aren’t particularly accurate, and focusing too heavily on the numbers can create anxiety.
The smarter take: You don’t have to completely change your chronotype. If you want easier mornings, start with more light in the morning, less light at night, a consistent schedule and better caffeine timing.