How to Become an Early Riser: 7 Game-Changing Habits
Dec 27, 2024
By Will Moore
If you’ve ever labeled yourself “not a morning person,” you’re not alone. Like many of my clients, you’ve probably tried countless times to join the “5 AM club,” only to find yourself hitting snooze and feeling like a failure.
I was that person too. As a lifelong night owl, I believed my late-night habits were hardwired into my DNA. That was until I discovered the science behind sleep patterns and realized something groundbreaking: becoming an early riser isn’t about willpower but strategy.
The key? Understanding that better quality sleep isn’t about forcing yourself to bed earlier – it’s about working with your brain’s natural rhythms to create lasting change.
What You'll Learn:
How to transform your sleep schedule without feeling exhausted
Science-backed methods to optimize your circadian rhythms
Practical strategies that work even if you've failed before
Ways to maintain your new routine without sacrificing your social life
Whether you're tired of missing productive morning hours or simply want to sync better with the world's schedule, these habits will show you how to become an early riser naturally and sustainably. The best part? They're designed specifically for night owls, which means no more battling against your nature – instead, you'll learn to work with it.
Ready to transform your mornings? Let's dive into why most night owls fail and, more importantly, how you can succeed.
Is It Better to Be an Early Riser?
The answer isn’t a simple yes or no - it depends on your lifestyle, goals, and natural biology. However, research shows several significant advantages to early rising:
Early Riser Benefits:
Higher productivity due to fewer distractions in early hours
Better alignment with standard work/school schedules
Increased exposure to morning sunlight, which improves mental health and regulates circadian rhythms
Lower rates of depression and anxiety among early risers
Better sleep quality when sleeping hours align with natural light cycles
Early mornings can present challenges for those not naturally inclined to wake up early, but adjusting sleep schedules earlier might help improve overall well-being and daily functioning.
However, there’s a catch: Forcing yourself to be an early riser without addressing your natural rhythms can backfire. This approach often leads to sleep deprivation, decreased cognitive performance, and increased stress levels.
The goal isn’t to force change but to work with your body’s rhythms. The habits below will help you make this transition successfully and sustainably.
Read More: Importance of Morning Routine Checklist
Why Most Night Owls Fail to Become Early Risers
Before diving into the solutions, let's understand why most attempts to wake up early fail – and it's not because you lack willpower or discipline. Your tendency to stay up late isn't just a bad habit. Research shows that a person's sleep schedule preference is influenced by their genetics and natural body clock. However studies also prove these preferences can be modified with the right approach.
Common Mistakes That Keep You Up Late:
Fighting against your natural sleep patterns instead of gradually adjusting them
Trying to force an earlier bedtime without addressing your evening routine and practicing healthy sleep habits
Focusing only on morning wake-up time while ignoring sleep quality
Using methods that work for natural early birds but backfire for night owls
Attempting too dramatic a change too quickly
Understanding Your Circadian Rhythms and Sleep-Wake Cycle
Your body operates on a 24-hour cycle called circadian rhythms. This internal clock controls when you feel alert or sleepy through various biological processes, including:
Hormone production (especially melatonin)
Body temperature fluctuations
Energy level changes
Mental alertness patterns
The good news? While these rhythms are natural, they're also adaptable. Think of it like adjusting to a new time zone – it takes time, but your body will eventually sync with the new schedule.
How To Become An Early Riser: 7 Proven Tips
1. Optimize Your Light Exposure: Manage Blue Light
Ever wonder why camping often resets your sleep schedule naturally? It’s because natural light is your body’s primary time-keeper. Your brain’s internal clock is heavily influenced by light exposure, especially during two crucial windows:
Morning (first 2 hours after waking): Bright light signals “wake-up time.”
Evening (2-3 hours before bed): Dim light prepares your body for sleep.
By focusing on both morning and evening light habits, you can effectively reset your internal clock.
How to do it:
In the morning, aim to get 10-15 minutes of natural sunlight within 30 minutes of waking. If it’s still dark outside, consider using a bright light therapy lamp (10,000 lux) as an alternative. Keeping your bedroom bright in the morning also reinforces your wake-up routine and helps signal to your brain that it’s time to start the day.
In the evening, reduce blue light exposure from devices and switch to warm, dim lighting. Blue light filters on your screens can help, as well as ensuring your surroundings are calming as you approach bedtime.
Pro Tip: Create a “light schedule” that aligns with your desired sleep timing. For instance, if you plan to wake up at 6 AM, expose yourself to bright light by 6:30 AM and start dimming lights by 8:30 PM.
Avoid These Common Mistakes
Many people unknowingly sabotage their sleep schedule with light-related habits, such as:
Using bright bathroom lights during night visits.
Checking phones in the middle of the night.
Working in bright light too close to bedtime.
Start with the morning light routine for the first week, then gradually incorporate evening light management. Even small adjustments to your light exposure can have a significant impact on your ability to wake up refreshed and on time.
Learn More: How Small Changes Lead to Big Results in Transforming Your Life
2. Develop a Consistent Evening Routine
Most night owls struggle because they focus solely on the morning, overlooking the crucial role of evening preparation. Studies show that consistent pre-bed routines signal your brain to initiate sleep patterns, making it easier to fall asleep at your desired time. Think of it as creating a runway for sleep to land smoothly.
To create an effective wind-down routine, focus on structured steps leading up to bedtime:
90 Minutes Before Bed: Stop work and avoid major decisions. Begin dimming lights, switch off notifications, and start gentle, relaxing activities to signal your body that the day is winding down.
60 Minutes Before Bed: Take a warm shower to help lower your core temperature, change into comfortable sleepwear, and prepare for the next day by organizing clothes or bags. This is also a great time to incorporate light stretching or gentle yoga.
30 Minutes Before Bed: Read a physical book, journal, or practice relaxation techniques like deep breathing. Avoid screens entirely, or use night mode if necessary, and ensure your bedroom is cool and dark to promote optimal sleep conditions.
Common Obstacles and Solutions
"But I'm not tired at bedtime!" Focus on relaxing activities rather than forcing sleep. Try the "bore yourself to sleep" technique with mundane tasks. Even if you can’t sleep immediately, remember that rest is still beneficial.
''My evening schedule varies..." Create a flexible routine with a few essential core elements that you can stick to. For busier nights, have a shorter backup routine. Focus more on maintaining the sequence rather than worrying about precise timing.
Learn More: How To Build Discipline and Consistency: 7 Proven Strategies
3. Control Your Sleep Temperature
While many focus on darkness or quiet for better sleep, temperature might be the most underrated factor in helping night owls transition to becoming an early riser. Your body temperature naturally drops as you prepare for sleep and rises before waking. Working with this natural rhythm can dramatically improve your sleep quality and help you sleep earlier.
Optimal Temperature Settings
For your bedroom, keep the room temperature between 65-68°F (18-20°C). Adjust based on your bedding thickness and seasonal changes to ensure comfort. For your body, take a warm shower 1-2 hours before bed. This triggers a natural cooling response, helping you fall asleep faster. Additionally, use breathable bedding materials, and aim to keep your feet warm but your core cool for optimal regulation.
Smart Implementation Strategies:
Evening Preparation: Program your thermostat to cool down before bedtime, use a fan for air circulation, and keep a light blanket nearby for easy adjustments.
Morning Setup: Gradually warm the room before your wake-up time. A smart thermostat that aligns with your sleep schedule can make this seamless. Use layered bedding for easy adjustments to temperature changes.
Common Mistakes to Avoid:
Exercising too close to bedtime (raises body temperature)
Using heavy blankets that trap too much heat
Keeping the room too warm, thinking it’s cozy
Learn More: 5 Powerful Habit Triggers To build Successful Habits
4. Start With Small Morning Victories
The first 10 minutes after waking in the early morning are crucial for any aspiring early riser. Instead of hitting snooze and reinforcing old habits, create a sequence of small wins that build unstoppable morning momentum. Research shows that completing simple tasks in the morning triggers dopamine release, making it easier to maintain your new wake up time.
Create Your First-10 Strategy
Begin with immediate actions to set the tone for your morning:
Immediate Actions (First 60 Seconds): Sit up as soon as the alarm sounds, put both feet on the floor, take three deep breaths, and say your morning intention.
Next 5 Minutes: Drink a glass of water you’ve kept by your bed, make your bed, open curtains for natural light, and do gentle stretching. Finally, within th 5-10 minute mark, transition to light movement: Walk to another room, start a simple morning routine, get exposure to bright light, and begin light physical activity.
Common Morning Challenges:
"I feel groggy when I wake up": This is normal sleep inertia and typically passes within 15-20 minutes. Focus on movement rather than mental tasks and use bright light to signal your brain that it’s wake-up time.
"I lack morning motivation." Start with tasks so simple you can’t fail. Build in immediate rewards and connect your early rise to a meaningful goal.
5. Create an Early Riser Environment
Your environment shapes your behavior more than willpower ever could. To successfully wake early, you need a space that supports your new sleep schedule instead of sabotaging it.
Start by optimizing key elements of your room and routine:
Install smart bulbs that brighten gradually, position your bed to catch morning light, and use blackout curtains for evening darkness. A bright light therapy lamp can also be helpful.
Set up a programmable thermostat, position a fan or cooling system strategically, and keep backup blankets within reach for comfort.
Use white noise if needed, position your alarm away from your bed, and consider using a sunrise alarm clock. Soundproofing against disruptive noises can further enhance your environment.
Create a charging station outside your bedroom, use “Do Not Disturb” settings after sunset, and install apps that reduce blue light. Have a morning playlist or podcast ready to help you start the day positively.
Designate a morning routine space, keep essential items visible and ready, and remove tempting distractions. A clutter-free zone supports a peaceful transition to your new schedule.
Common Environment Pitfalls
"My partner has a different schedule": Use separate lighting options, agree on quiet zones and times, and consider sleep masks and earplugs. Create individual morning spaces when possible.
"I have limited control over my space": Focus on what you can control. Use portable solutions like a small fan or personal light therapy lamp and create adaptable morning routine alternatives.
6. Adjust Your Sleep Schedule Gradually
The biggest mistake night owls make when trying to become an early riser is attempting a dramatic change overnight. Success comes from gradual shifts that respect your body’s natural circadian rhythms and help you wake earlier.
Start by using the 15-Minute Rule: Shift your wake-up time by just 15 minutes earlier each week. Keep this new wake time consistent for seven days before adjusting further. Allow 4-6 weeks for major schedule changes.
Weekly Adjustment Plan
Week 1: Move from 8:00 AM to 7:45 AM. Focus on consistency over perfection and track your sleep quality.
Week 2: Adjust to 7:30 AM, maintaining week 1 habits. Notice when you naturally feel tired earlier and tweak your evening routine accordingly.
Subsequent Weeks: Continue with 15-minute adjustments, listen to your body’s signals, and celebrate small wins along the way.
Common Adjustment Challenges
"I can't fall asleep earlier": Focus on wake time first, and natural tiredness will follow. Use habits like light exposure and temperature control to build sleep pressure naturally.
"Progress feels too slow": Lasting change takes time. Focus on quality over speed, notice improved energy levels, and trust the process.
7. Build Strong Morning Motivation
Many fail to become an early riser because they focus on the mechanics of waking early while ignoring the crucial “why” behind their goal. Your morning motivation must be stronger than your warm bed’s pull.
Start by identifying your “wake-up why”—the reason you want to wake up earlier. This could include:
Career advancement opportunities.
Quiet time for personal projects.
Health benefits of early rising.
Quality time with family.
Peaceful morning routines.
Pair this with immediate rewards to make mornings more enjoyable, like a favorite tea, a relaxing activity, or completing a small, meaningful task. Learn more about Habit Stacking
Address Common Motivation Killers
"I have no reason to wake up": Find your personal purpose, create morning-only opportunities, and connect with other early risers. Design enjoyable morning activities that you’ll look forward to.
"I lose motivation after a few days": Track progress visually, join an accountability group, and share your goals with others. Focus on the benefits you’ve already noticed, like improved productivity or mental clarity.
Learn More: Motivation Vs. Discipline: The Ultimate Guide to Achieve Your Goals
Using AI to Personalize Your Early Riser Journey
While these seven habits provide a strong foundation, your path to becoming an early riser should be personalized to your unique circumstances. Let's use AI to create a tailored implementation plan.
1. Assess Your Current Personalized Factors: Create the following lists:
a) LIFESTYLE FACTORS:
Current sleep/wake schedule
Living situation (roommates, family, solo)
Morning and evening commitments
b) STRENGTHS:
Natural tendencies (e.g., good at routines)
Existing positive morning habits
c) PASSIONS:
Activities you genuinely enjoy
Morning activities you look forward to
2. Craft Your AI Prompt: Use this template:
"I want to become an early riser. Here are my relevant factors:
[Insert your lifestyle factors, strengths, and passions from above]
Please provide:
Which of the 7 early riser habits should I prioritize first?
How can I modify these habits to fit my situation?
What morning activities would naturally motivate me based on my passions?
How can I leverage my strengths to make this transition easier?"
Implementation Example: Sarah, a marketing manager, used this approach to shift from 8:00 AM to 6:00 AM wake-ups:
Her Factors:
Lifestyle: Works from home, lives with partner
Strengths: Planning skills, tech-savvy
Passions: Photography, yoga
The AI's personalized plan suggested:
Prioritizing evening routine
Using morning photography as motivation
Creating a smart home wake-up system
Starting with 7:00 AM to align with her partner
Incorporating morning yoga
Following this personalized approach, Sarah achieved her target wake time within six weeks, maintaining it because it aligned naturally with her lifestyle and interests.
Conclusion
Becoming an early riser isn't about fighting your nature—it's about working with your body's natural rhythms to create sustainable change. By implementing these habits gradually and consistently, you can transform your mornings from a daily struggle into a source of energy and accomplishment.
Read More: Importance of self discipline
🌟 Wake Up to Your Best Life! 🌞
You’ve got the habits to transform your mornings—now let’s make sticking to them simple, fun, and rewarding. Our Weekly Habit Tracker App is designed to turn your goals into daily wins.
With features tailored to help you build and sustain momentum, this app works like your personal coach, keeping you accountable and motivated. Track your progress, celebrate your successes, and turn those new habits into lasting routines—all while enjoying the journey.
Start waking up to a better you. Download the app and make every morning count! 🚀