By Daily Mail (U.S.) | Created at 2025-03-21 19:27:49 | Updated at 2025-04-04 05:57:31
1 week ago
If the idea of waking up anytime before 11am makes you want to crawl back into bed, odds are that you're not much of a 'morning person.'
But unfortunately, adulthood usually requires you to be a functioning member of society - and oftentimes that includes being up and tackling the day pretty early in the morning.
And while some people are happy to do so (if you've ever seen those 'my 5-9 before my 9-5' TikTok videos), other people may need a little more help embracing the daytime.
But with enough time, consistency, and the right strategies in place, licensed psychologist Dr. Leah Kaylor told DailyMail.com that it's very possible.
You might think that laziness or lack of motivation caused you to be a night owl but Dr. Kaylor explained that your chronotype - your body's natural biological preference for sleep and wake times - has to do with a lot more than how determined you are as a person.
'Some people are naturally wired to wake up early or stay up late due to genetic variations in their circadian rhythm,' Dr. Kaylor said.
'This internal clock, regulated by light exposure and melatonin production, dictates when we feel awake or sleepy.'
If you're a 'night owl,' it's likely because you produce melatonin (AKA the sleep hormone) later in the evening, making it harder for you to fall asleep earlier.
Psychologist Dr. Leah Kaylor said that some people are genetically wired to prefer being either morning people or night owls - but this can be changed with consistency
But just because your body might prefer being up later doesn't mean that you can't train yourself to become a morning person.
Dr. Kaylor said it's just going to take gradual shifts and staying consistent.
One way you can start is to slightly adjust your sleep and wake schedules - wake up and sleep 15 minutes earlier each night.
Dr Kaylor said to do this until you reach whatever time frame you want.
'This gradual movement will be much more gentle on the body compared to simply beginning to wake up early,' she said.
And if you're waking up feeling groggy and miserable, it's because of the sluggish transition the human body often goes through from sleep to wakefulness.
The best way to tackle this as soon as you wake up is to get some vitamin D.
'First thing in the morning expose yourself to natural sunlight or a bright light therapy lamp signals your brain to wake up by suppressing melatonin,' Dr. Kaylor said.
Dr. Kaylor explained that it's important to have a good night routine if you want to gradually become a morning person (stock image)
And before you can even think about having a good morning, you need to plan your night accordingly.
Dr Kaylor said that this means making sure you're getting adequate sleep.
'If you have a tendency to stay up late and also want to wake up early, this could result in sleep deprivation, which is not worth getting up that early,' she said.
'You need to prioritize getting that amount of sleep that you body needs to function properly.'
She explained that if you're not getting 7 to 9 hours of sleep at night, no matter what you do, you won't find yourself performing at your peak.
She also warned that eventually your brain and body will pay the price for this.
The best thing to do is to stay consistent.
If you're trying to be a morning person on the weekdays and then sleep in on the weekends, your body is going to get confused and this routine won't be implemented as easily.
'By being consistent, it reinforces your circadian rhythm,' Dr. Kaylor said.
'Your body performs best when it knows what to expect.'
