How to become a morning person

Just like every other creature on earth, we humans have an internal body clock which determines our 24-hour rhythms. Clinically called a chronotype, and often referred to as our circadian rhythm, each of us possess a different natural rhythm to our sleeping patterns.

Rising early to make the most of the coming day is often touted as the one thing many successful people have in common. Oprah, Richard Branson, Michelle Obama and Apple’s Tim Cook are all reported early risers. And for good reason: those who are up well before the hum of the day descends upon are often reported to be more productive, are likely to have more willpower at this time, and are better able to plan their day.

It can be difficult to fight your own DNA (though not impossible). If you’re willing to embrace a few new habits, you’ve got a good chance of winning the battle. Here are a few tips to get you started on your journey to morning glory:

Light exposure is one of the key factors that can shift your circadian rhythms. Research has shown that the blue light emitted by electronics like laptops and mobile phones can disturb sleep. If you’re trying to alter your sleeping patterns and you’re constantly glued to your phone, tv or computer screen, you’re going to struggle to nod off. Instead of flicking through Instagram before bed, try powering down at least an hour before your intended bed time.

Now you’ve got an extra electronic free hour, use that time to get everything you’ll need for the next day together. You could pack your breakfast and lunch, or your gym bag. Shortening your morning to-do list might make it easier for you to jump out of bed.

If you’re aiming to get up earlier, you’ll need to get to bed earlier. Start by shifting your bedtime forward by 15 minutes at a time. This will help gradually clue your body into what’s going on. Adjustments any larger than this are likely to have you rebounding between early and late bedtimes rather than creating a habit you’re more likely to stick to.

A 2011 study found that early morning exercise can help reduce blood pressure and improve your sleep. If you’re looking to build muscle mass, fasting and exercising (i.e. when you haven’t had breakfast yet) could be better for you, as opposed to exercising on a full stomach. Just make sure you stay hydrated and eat the right kind of breakfast afterwards. Also consider committing to exercising with a friend – it’s much harder to cancel on someone other than yourself!

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.