How to become a morning person

How to become a morning person

Many people believe that rising up with the sun and starting the day with a surge of energy is a pipe dream. However, becoming a morning person is not an impossible task; it is a habit that can be developed with determination and the proper mentality.

This blog explores effective ways to shift from a night owl to a morning person. This blog allowing you to appreciate the sunrise and maximize your mornings.

Establish a consistent sleep schedule!

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The foundation of becoming a morning person lies in maintaining a consistent sleep schedule. Aim for 7-9 hours of sleep each night and set a regular bedtime and wake-up time. This allows your body’s internal clock to adjust, making it simpler to wake up feel refreshed and calmer mind.

Create a relaxing bedtime routine!

Developing a calming bedtime routine signal to your body that it’s time to wind down. Consider things like reading a book, having a warm bath, or doing mild yoga. Avoid electronic devices at least an hour before bedtime, as the blue light emitted can interfere with your body’s production of melatonin, a sleep-inducing hormone.

Optimize your sleep environment!

Maintain a cold, dark, and quiet environment in your bedroom to promote good sleep. Buy pillows and a comfy mattress, and get rid of anything that can keep you up from sleeping. Creating an ideal sleep environment enhances the quality of your rest, making it easier to rise with the sun.

Gradually awakening

Consider utilizing a gradual wake-up light or a pleasant alarm tone instead of a harsh alarm. Slowly waking up allows your body to acclimate to the change from sleep to consciousness, lessening morning grogginess and happiness. To avoid using the snooze button, place your alarm clock or phone across the room.

Expose yourself to natural light!

How to become a morning person

Sunlight is essential for controlling your circadian cycle. Spend time outdoors, especially in the morning, to expose yourself to natural light. If possible, open your curtains or blinds as soon as you wake up. This exposure helps signal to your body that it’s time to be awake and alert.

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Incorporate morning rituals!

Make your mornings enjoyable by incorporating rituals that you look forward to. This could be enjoying a cup of your favorite tea or coffee, practicing mindfulness or meditation, or taking a brisk walk. Establishing positive morning habits can create a sense of routine and make waking up early more appealing and make you organized.

Stay Active During the Day

Regular physical activity promotes better sleep and can contribute to your ability to wake up early. Aim for at least 30 minutes of activity most days of the week but aim to complete your workout for a minimum of 2 hours before bedtime to enable your body to relax.

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Limit caffeine and sugar intake

While a cup of coffee can be a great morning pick-me-up, excessive caffeine, and sugar intake, especially in the evening, can disrupt your sleep. Be mindful of your consumption and consider switching to herbal tea or water in the hours leading up to bedtime.

 What food to avoid to become a morning person?

What food to avoid to become a morning person?

To become a morning person and improve your overall sleep quality, it’s not just about what time you go to bed or wake up—it also involves paying attention to your diet.

Certain foods and drinks can impact your sleep negatively, making it harder for you to wake up feeling refreshed in the morning. Here are some foods to avoid, especially in the evening, to promote better sleep and help you become a morning person:

  • Caffeine

When to avoid: Aim to limit caffeine intake, especially in the afternoon and evening. It’s a stimulant that can interfere with your ability to fall asleep.

Sources: Coffee, tea, energy drinks, and certain sodas.

  • Alcohol

When to avoid: While alcohol might make you feel drowsy initially, it can disrupt your sleep cycle and lead to restless nights.

Limit intake: If you choose to consume alcohol, do so in moderation, and try to finish drinking at least a few hours before bedtime.

  • Spicy Foods

When to avoid: Spicy foods can cause indigestion and heartburn, making it uncomfortable to sleep.

Limit intake: If you enjoy spicy foods, try to consume them earlier in the day to allow your body enough time to digest.

  • Heavy and Greasy Foods

When to avoid: Large, heavy meals close to bedtime can cause discomfort and disrupt your sleep.

opt for lighter dinners: Choose lighter, balanced meals in the evening, and try to eat at least a couple of hours before going to bed.

  • High-Sugar Foods

When to avoid: Foods high in sugar can cause fluctuations in blood sugar levels, potentially leading to wakefulness during the night.

Limit intake: Be mindful of sugary snacks, desserts, and sweetened beverages, especially in the hours before bedtime.

  • Highly Processed and Junk Foods

When to avoid: Processed and junk foods often contain additives and preservatives that can disrupt sleep.

Choose whole foods: Opt for a diet rich in whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean proteins.

  • Nicotine:

When to avoid: Nicotine is a stimulant found in cigarettes and some other tobacco products.

Quit smoking: If possible, quit smoking, especially in the hours leading up to bedtime.

  • Excessive Fluids:

When to avoid: Drinking too many fluids close to bedtime may lead to disruptive trips to the bathroom during the night.

Hydrate earlier: Aim to hydrate throughout the day but reduce fluid intake in the evening.

Mindful evening eating improves sleep quality and helps you become a morning person. Experiment with these adjustments and observe how they positively impact your sleep and morning routine.


Becoming a morning person is a gradual process that requires commitment and patience. By implementing these strategies and making small adjustments to your daily routine, you can cultivate the habit of waking up early and start your day with a sense of purpose and vitality. Embrace the dawn and watch as your mornings become a source of inspiration and productivity. 

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