How can I become a morning person?

You can become more of a morning person by shifting your sleep-wake schedule earlier and reinforcing the new timing with morning light, consistent wake times, and early activity. 1

• Morning light: Get bright outdoor light soon after waking; a walk outside can combine light exposure with movement. 2
• Consistent sleep-wake schedule: Keep bedtime and wake time relatively consistent, including weekends—about an hour of flexibility is suggested. To shift earlier, move bedtime and wake time earlier gradually, such as 30–60 minutes at a time. 3 4
• Early exercise or a walk: Get some movement soon after waking; it can be a walk, light jog, or brief exercise, rather than a full workout. 5
• Delay caffeine: If you use caffeine, wait 90–120 minutes after waking. 6