Experts Reveal 7 Tips On How To Become An Early Riser

From increased productivity to enhanced well-being, the benefits of waking up early are countless and are indeed intriguing.

But the main question is: how can I become an early riser?

Becoming An Early riser

Top of the Morning to You

Becoming an early riser, or early bird, can be a challenging journey but worthwhile.

Getting up early has many health benefits, such as improved mood and productivity. Research also shows that early risers are happier and more optimistic.

Become An Early Bird With These Tips From Experts

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Worry no more; we’ve gathered tips and tricks to help you become an early bird, even if you are currently struggling to get enough shut-eye every night.

1. Maintain A Regular Bedtime

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Maintaining a regular bedtime is essential for synchronizing your circadian rhythms with your goal of rising early,” Zeynep Ozdemir, a Dietitian at Detox Water stated.

She also said that going to bed at the same time each night, even on the weekends, helps establish a regular pattern in your circadian rhythm, or internal body clock.

1. Maintain A Regular Bedtime

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“This consistency will help you get better sleep and wake up feeling refreshed and ready to take on the day. Maintaining a regular bedtime also reduces the morning grogginess that comes from switching up your sleep routine, making it easier to welcome the dawn,” added Ozdemir.

2. Utilize Natural Light

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With his background in the field of Molecular and Medical Biotechnology, Fitness Enthusiast and Founder of, Deniz Efe suggests that exposing yourself to natural night before waking up is essential if you want to be an early bird.

“This helps regulate your biological clock and can stimulate wakefulness,” he added.

3. Create A Sleep-Friendly Environment

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“Make sure your bedroom is conducive to a good night’s sleep,” said Omaira Ferreira FDN-P, Functional Diagnostic Nutrition Practitioner at Ferreira Functional Health.

3. Create A Sleep-Friendly Environment

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Ferreira emphasized that we should keep our sleep space cool, dark, and quiet. We should also consider using blackout curtains, earplugs, or a white noise machine if needed.

This way, one can boost their chances of waking up early in the morning because they’ve gotten the chance to have a good amount of quality sleep.

4. Bright Light Therapy

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“Bright light therapy, be it from an artificial source like a lamp during the darker months, but ideally, sunlight, even on a cloudy day, helps set our internal clock,” suggested Tony Ho, a Social Worker and Professional Therapist at Quadra Wellness.

4. Bright Light Therapy

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 As an expert specializing in addressing problems like insomnia, nightmares, and sleep-related difficulties, Tony stated that light exposure without sunglasses for 15-30 minutes after getting up can help boost wakefulness and make transitioning to an early bird easier.

5. Go To Bed Earlier

Good Night or Goodnight

“To start, I’d recommend going to bed 15-20 minutes earlier every night and waking up 15-20 minutes every morning,” commented Carlie Gasia, a Certified Wellness Coach at Sleep Advisor.

“Continue to gradually change the times until you get to the time you want to be waking up,” she added.

5. Go To Bed Earlier

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Gasia also stated that once you find the wake-up time that’s good for you, establish a sleep schedule so you are going to bed and waking up at the same time every night.

This will help regulate circadian rhythm and make it easier to wake up early.

6. Be Consistent

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“Consistency is key. I made going to bed at the same time every night a non-negotiable priority. This sets your body’s internal clock and makes waking up early a breeze,” stated Nicholas Sforza, Founder of Optival.

“I suggest setting a bedtime alarm to remind yourself,” he added.

6. Be Consistent

Different Ways to Say Goodnight

He also emphasized that it is equally important to prepare the night before. Lay out your clothes, set up your workspace, and jot down your to-do list. This way, you wake up with a clear purpose, reducing the urge to hit snooze.

7. Have A Child

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The most effective way to become an early bird is to have a child,” said Sumera Solaiman, a Board Certified Sleep Medicine Physician at Baby Doctor MD.

“I had been a night owl all my life until I had my son, and I’ve been an early bird ever since his arrival,” she added.

7. Have A Child

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She also stated that young children are typically early risers, and when they wake up, you have no choice but to follow suit.

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Key Takeaways

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While becoming an early bird can offer tremendous advantages, it’s important to note that everyone’s natural sleep preferences vary, and what works best for one person may not work for another.

If you are aiming to become an early bird, you should consider trying these tips from professionals, or you could also seek professional help. Remember that it is essential to find a routine that aligns with your individual needs and lifestyle.

This article was produced by TPR Teaching.

Caitriona Maria is an education writer and founder of TPR Teaching, crafting inspiring pieces that promote the importance of developing new skills. For 7 years, she has been committed to providing students with the best learning opportunities possible, both domestically and abroad. Dedicated to unlocking students' potential, Caitriona has taught English in several countries and continues to explore new cultures through her travels.

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