Being a “morning person” isn’t for everyone, especially teens! Most people either have a natural tendency to wake up early or not, and this depends largely on our genes and our circadian rhythm. It is not entirely negative to be a “night owl”. However, as we grow older, life, work, and family obligations sometimes require us to adapt to a new routine which may require us to wake up earlier. As hard as it can be to shift our circadian rhythm, it can be done. Research also shows that being a morning person is associated with many physical and mental health benefits.
Physical and mental health benefits include:
- Increased productivity and focus
- Higher self-reported happiness due to early exposure to sunlight
- Better sleep at night
- Lower stress levels and better mood
- Lower risk for diabetes and metabolic syndrome
7 tips for being a morning person:
1. Change your mindset from “I am not a morning person” to “I am becoming a morning person”.
2. Create a night routine that works for you: Not everyone can fall asleep as easily, and it can help to have a routine that works for you so that you can experience better quality sleep. Try to put away devices and try free apps such as “Calm” and “Headspace” to help you sleep.
3. Modify food habits: Try not to have caffeine too late in the day so that it prevents you from falling asleep at the right time. You can also try to eat earlier dinners so that when you sleep your digestive system is not working overtime when your body should be resting.
4. Slowly shift your body clock to wake up earlier: Suddenly waking up hours before will be a shock to your system, so try increments of 15 minutes in the beginning and slowly increase it as your body gets used to waking up a little earlier.
5. Be active in the mornings, to get your body moving and help you to feel more alert. This can entail a walk or stretching, it does not need to be an intense workout!
6. Getting some natural light in the mornings will help your body clock to adjust itself and understand that sunlight means your body should be getting up. You can try to open your curtains a bit at night so that the natural light comes in in the morning.
7. Create a morning routine that you find enjoyable and will look forward to. This can be a favourite tea, a book, a walk…Something that does not feel like a chore for you or else you may avoid waking up early.
Book recommendation: The 5AM Club by Robin Sharma
To meet with a professional psychologist or counsellor, call The Other Clinic at 8809 0659 or email us hello@theotherclinic.sg.
References
American Psychiatric Association. (2019, February 22). Are there Mental Health Benefits to Being a Morning Person? https://www.psychiatry.org/news-room/apa-blogs/mental-health-benefits-to-being-a-morning-person.
How can I become a morning person? (2024). Headspace. Retrieved April 3, 2024, from https://www.headspace.com/sleep/how-can-i-become-a-morning-person
Mosunic, C. (2023, November 1). How to become more of a morning person. Calm. https://www.calm.com/blog/how-to-become-a-morning-person.
Praderio, C. (2017, June 12). 7 science-backed reasons it’s better to be a morning person. Business Insider. https://www.businessinsider.com/benefits-of-being-a-morning-person-2017-6.