They say the early bird gets the worm — but what if you’re more of a night owl than a sunrise chaser? Waking up early can feel impossible if your body naturally resists mornings. The truth is, becoming a morning person isn’t about willpower — it’s about training your mind, body, and habits to sync with your natural rhythm. Here’s how sleep experts say you can finally wake up early, feel rested, and actually enjoy your mornings.

1. give yourself enough time for a full night’s sleep
The key to waking up early starts the night before. Adults typically need around eight hours of quality sleep. To figure out your ideal bedtime, decide what time you need to wake up and count backward eight hours.
Dr. Janet Kennedy, clinical psychologist and founder of NYC Sleep Doctor, suggests:

• Set a consistent wake-up time (even on weekends).

• Track when you naturally feel sleepy at night — that’s your ideal bedtime window.

• Stick to the same schedule for at least two weeks.
  Once your body adjusts, you may not even need an alarm.

2. find your sleep chronotype
Everyone’s circadian rhythm — your internal body clock — runs differently. According to sleep expert Dr. Michael Breus, most people fall into one of four “chronotypes”: bear, wolf, lion, or dolphin. Understanding yours can help you work with your natural rhythm, not against it. For instance, lions thrive on early mornings, while wolves perform best later in the day.

3. get natural light early in the day
Light is your body’s most powerful signal for wakefulness. Getting sunlight within the first hour of waking resets your circadian rhythm and boosts serotonin — the “feel-good” hormone that keeps your mood and energy steady.
Dr. Breus recommends stepping outside or sitting near a sunny window each morning. And as evening approaches, dim the lights and avoid blue light from screens so your body can produce melatonin naturally.

4. find an accountability partner
Waking up early is easier when someone’s counting on you. Whether it’s a roommate, partner, or friend, check in with each other in the morning. Some people even use “wake-up calls” to make sure they’re out of bed. Accountability transforms motivation into consistency.

5. stick to a consistent daily routine
Your body loves predictability. Eating, exercising, and winding down at roughly the same time every day helps regulate your biological clock. Over time, your body begins to expect wake-up time — and getting up early feels effortless.

6. consider a sleep-supporting supplement
If falling asleep is your biggest struggle, a natural supplement might help. Look for research-backed ingredients like magnesium bisglycinate, melatonin (in low doses), or jujube seed extract. These promote relaxation and deeper sleep, helping you wake up refreshed — not groggy.

7. watch your caffeine and alcohol intake
Caffeine can linger in your system for up to 8 hours. Dr. Breus advises avoiding coffee after 2 p.m. if you plan to sleep by 10. Alcohol, though it may make you sleepy, actually disrupts sleep quality by interfering with REM cycles and melatonin production. Skip the nightcap — your sleep will thank you.

8. never hit snooze
The snooze button might feel like a friend, but it’s really the enemy of alertness. Hitting snooze confuses your brain and drags you into another incomplete sleep cycle, making you feel even groggier. When the alarm goes off, sit up, stretch, and get moving right away. As Dr. Dana Cohen puts it: “Just do it.”

9. make your mornings enjoyable
The best way to stick to your new wake-up routine? Make it something you look forward to. Whether it’s your favorite playlist, a peaceful walk, or that perfect cup of coffee — create a ritual that makes mornings feel rewarding, not rushed.

☀️ the takeaway:
Becoming an early riser isn’t about discipline — it’s about design. When you align your lifestyle with your body’s natural rhythm, mornings become less of a struggle and more of a fresh start. Wake up early, and you’re not just gaining extra hours — you’re gaining clarity, calm, and control over your day.