How can I become a morning person?

To become a morning person, Andrew Huberman suggests several strategies based on optimizing your daily routines and environment:

1. Adjust Wake-up Times Gradually: Attempt to wake up 30 minutes to an hour earlier each day. The goal is to gradually shift your sleep-wake cycle rather than making a drastic change overnight. This helps align your natural rhythms with an earlier morning schedule 1.

2. Morning Light Exposure: Maximize exposure to natural sunlight in the morning. Try to get outside as soon as possible after waking up, or at least sit by a window if going outside isn't feasible. Bright sunlight helps regulate your circadian clock, boosts alertness, and improves mood 2 3.

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     1

     Circadian Rhythm Insights

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     3

     Optimizing Morning Routine

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     5

     Morning Routine Essentials

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     6

     Sleep Investment Strategies

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3. Exercise in the Morning: Engaging in some physical activity after waking up can raise your core body temperature, helping you feel more alert. This could be anything from a light jog, a brisk walk, skipping rope, or even a more intensive workout if time allows 4.

4. Delay Caffeine Intake: Avoid caffeine immediately upon waking. Instead, wait for 90 to 120 minutes after waking to have your first cup of coffee. This allows your body to fully wake up naturally, clearing adenosine (a sleep-inducing chemical) from your system with the help of a natural cortisol pulse 5.

5. Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. Keeping a consistent schedule helps regulate your body's clock and can help you fall asleep and wake up more easily 6.

By implementing these practices, transitioning to being a morning person can be smoother and more sustainable.