New research claims to have determined the secret to waking up alert and refreshed every morning.In the morning, you'll feel a little less stressed knowing you jotted things down the night before and can refer to that list with a clear head. This way, you can head to bed without the weight of tomorrow’s to-do list on your shoulders, which will pave the way for better Zs. Go over the next day’s tasks and, if needed, scribble in a journal and let out any worries, concerns, and stressful thoughts. Feinsilver says. You can also carve in some “worry time” in the 15 to 20 minutes before the relaxation hour, he adds. “Whether it’s journaling, stretching, listening to music, or practicing mindful exercises, do whatever makes you feel energized and ready for the day.” If you actually do something pleasant and start to enjoy the stretch of morning you're giving yourself, you're far more likely to get out of bed day after day-in fact, you may even start to wake up feeling excited to get going (imagine!).Īt night, spend the hour before bedtime doing something relaxing away from bed (i.e., no working or studying!), such as reading or listening to music, Dr. “Upon waking up, take some time for yourself to do something positive that motivates you for the day ahead,” Lorandini says. Read on for actionable tips for waking up earlier-and reclaiming your mornings once and for all.Ġ5 of 06 Enjoy your wake-up and wind-down routines mindfully.īy adjusting the way you start and end the day, you might find it easier to consistently get up earlier. Otherwise, if you’re not experiencing daytime sleepiness, you’re in the clear.

In this case, you’ll want to get treatment and manage your symptoms before trying to adjust your sleep schedule. The reason? Daytime sleepiness is the main symptom of a medical sleep issue. Specifically, if you’re currently experiencing daytime sleepiness (regardless of how much sleep you get), see a sleep doctor first. Feinsilver attempting to become a morning person might not be the best move for everyone. While it's more challenging for some, with the right approach, it is possible to shift your internal body clock and make waking up early easier and more pleasant.īut take note: According to Dr. And even within those age groups, unique sleep chronotypes really do vary from person to person. For example, teenagers and young adults (15 to 25 years old) tend to be night owls, while older individuals (between 70 to 80 years old) tend to be morning folks. “We all have a built-in internal body clock, which varies throughout the lifetime,” says Steven Henry Feinsilver, M.D., director of the center for sleep at Lenox Hill. The only catch? Waking up early can be a drag and feel pretty miserable, especially if you typically have late or inconsistent bedtimes, or don’t actually sleep well throughout the night.Īnd while it might seem like your body is making it impossible to be a morning riser, your ability to wake up earlier is actually adjustable. There’s a lot to love about mornings: sunrises, peaceful moments, and the feeling of productivity as you take on the day.

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