![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_64e88d5b8688f.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a83b324aa.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a8398333d.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a83905d14.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a835cb47a.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a83573165.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a82f69951.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a82f06dda.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a829369cc.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a82ddbe60.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a82a24ee5.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a82c2faed.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a8106e1c0.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a8100905a.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a80f38da1.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a80fe6e95.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a80f8acda.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a80dc890a.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a808e010a.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a807dabda.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a802416a6.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7ff9aa38.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7fc7000c.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7fc1ec06.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7f9f0f0d.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7fb98322.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7e3ae092.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7e58e15b.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7e293d0e.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7e4f197d.jpg)
![How to become an early bird](https://media-manager.starsinsider.com/gallery/1080/na_6335a7e166eb0.jpg)
See Also
See Again
© Shutterstock
0 / 31 Fotos
Two types of people
- In life, there are the early birds and the late risers. The late risers are often considered lazy, unable to motivate themselves to get up and seize the day.
© Shutterstock
1 / 31 Fotos
The early bird catches the worm
- The early birds, by contrast, are thought of as energetic and ultimately more productive, since they have more hours in the day to get things done.
© Shutterstock
2 / 31 Fotos
Harmful stereotypes
- As problematic as these stereotypes may be (we all have our natural circadian rhythms, for which we can hardly be blamed), modern society is definitely geared towards early-bird life.
© Shutterstock
3 / 31 Fotos
Dealing with the reality
- Until society rids itself of the rigid 9 to 5, those people who are able to get up early and concentrate first thing in the morning will tend to have the upper hand.
© Shutterstock
4 / 31 Fotos
Reason for hope
- If you are a late riser and you’re wondering how you can join your early bird friends in their habits, there are thankfully some concrete steps you can take.
© Shutterstock
5 / 31 Fotos
Start small
- When attempting to shift your body clock, it is important to go slow. Sudden and drastic changes might work for one or two mornings, but they don’t usually stick.
© Shutterstock
6 / 31 Fotos
Start small
- Start by setting your alarm 15 minutes earlier every couple of days. Once you’re comfortable with each new wake-up time, move it back again until you’re waking up at the desired hour.
© Shutterstock
7 / 31 Fotos
Don't snooze
- Resisting the urge to snooze the alarm may sound like an insurmountable task, but it is actually one of the things that will help you the most.
© Shutterstock
8 / 31 Fotos
Don't snooze
- The easiest moment to get up is after the first alarm, and with every snooze it gets harder. Try to remind yourself of that fact when the first alarm goes, and resist the urge to snooze.
© Shutterstock
9 / 31 Fotos
Exposure yourself to light
- Exposure to bright light first thing in the morning helps to reset your body clock and suppress the production of melatonin (the chemical that makes you feel sleepy).
© Shutterstock
10 / 31 Fotos
Exposure yourself to light
- If at all possible, try and get 20 to 30 minutes of light on your face each morning, shortly after waking up. Pull back those drapes or, even better, go for a short walk.
© Shutterstock
11 / 31 Fotos
Be consistent - Resetting your body clock is no mean feat, and it generally requires consistency. This means that you should try and maintain a consistent wake-up time.
© Shutterstock
12 / 31 Fotos
Be consistent
- Waking up and getting up at the same time every day, even on your days off, will make it easier to get up, even if it is early.
© Shutterstock
13 / 31 Fotos
Use the RISEUP method
- If you’re struggling to remember these tips, you might find it helpful to remind yourself of the RISEUP method.
© Shutterstock
14 / 31 Fotos
Use the RISEUP method
- RISEUP stands for: Refrain from hitting the snooze button, Increase activity in the first hour, Shower or wash face, Expose yourself to sunlight, Upbeat music, and Phone a friend.
© Shutterstock
15 / 31 Fotos
Avoid caffeine after 3 pm
- Again, this one is obvious but very important. Caffeine is a powerful stimulant that can interfere with your sleep even hours after consuming it.
© Shutterstock
16 / 31 Fotos
Avoid caffeine after 3 pm
- Some people are less sensitive to caffeine, particularly those people who have consumed it in large quantities for years. A good rule of thumb, however, is no caffeine after 3 pm.
© Shutterstock
17 / 31 Fotos
Eat a high protein breakfast
- You might not be hungry straight after waking up, but eating at some point in the morning is important to set you up properly for the day.
© Shutterstock
18 / 31 Fotos
Eat a high protein breakfast
- A breakfast high in protein, such as eggs on toast, or peanut butter toast with banana, is the perfect way to make sure your body gets the nutrients it needs.
© Shutterstock
19 / 31 Fotos
Avoid napping
- It can be very tempting to nap in the afternoon, particularly if you have been getting up early in the morning and you are not yet used to it.
© Shutterstock
20 / 31 Fotos
Avoid napping
- However, it is best to avoid naps wherever possible, and definitely not after 3 pm. Napping interferes with your nighttime sleep, which makes it harder to get up in the morning.
© Shutterstock
21 / 31 Fotos
Avoid bright light before bed time
- Research shows that exposure to bright light directly before bedtime makes it more difficult to fall asleep and reduces overall sleep quality.
© Shutterstock
22 / 31 Fotos
Avoid bright light before bed time
- Try to avoid bright light, in particular phone and TV screens, in the two hours before you go to bed. Keeping your phone out of the bedroom may help with this.
© Shutterstock
23 / 31 Fotos
Decide the night before
- Many people find themselves going back and forth trying to decide whether to get up in the morning. Try to cut this step out of your process.
© Shutterstock
24 / 31 Fotos
Decide the night before
- Make a final decision the night before that you will get up at a certain time. That way, when the alarm goes off, you simply have to follow through on last night’s decision.
© Shutterstock
25 / 31 Fotos
Plan your time
- It is a good idea to have a plan for exactly what you will do with the extra time you have after getting up earlier than usual.
© Shutterstock
26 / 31 Fotos
Plan your time
- Not only does this serve as motivation for getting up early, but it also puts you at less risk of taking a morning nap (which would only undo all your good work!).
© Shutterstock
27 / 31 Fotos
Sleep away from your alarm
- One final tip: keep your alarm clock out of arm’s reach. If you can simply reach over to snooze your alarm, you will most likely do that.
© Shutterstock
28 / 31 Fotos
Sleep away from your alarm
- If you keep your alarm at least several feet from your bed so that you have to get out of bed to turn it off, you’ll be more likely to resist the snooze temptation.
© Shutterstock
29 / 31 Fotos
All in all
- So there you have some ideas for how to help yourself get up earlier. Even if you’re not a natural early bird, there are strategies you can use to make the most of those morning hours. Sources: (CNET) (Lifehack) See also: The mysteries of sleep
© Shutterstock
30 / 31 Fotos
© Shutterstock
0 / 31 Fotos
Two types of people
- In life, there are the early birds and the late risers. The late risers are often considered lazy, unable to motivate themselves to get up and seize the day.
© Shutterstock
1 / 31 Fotos
The early bird catches the worm
- The early birds, by contrast, are thought of as energetic and ultimately more productive, since they have more hours in the day to get things done.
© Shutterstock
2 / 31 Fotos
Harmful stereotypes
- As problematic as these stereotypes may be (we all have our natural circadian rhythms, for which we can hardly be blamed), modern society is definitely geared towards early-bird life.
© Shutterstock
3 / 31 Fotos
Dealing with the reality
- Until society rids itself of the rigid 9 to 5, those people who are able to get up early and concentrate first thing in the morning will tend to have the upper hand.
© Shutterstock
4 / 31 Fotos
Reason for hope
- If you are a late riser and you’re wondering how you can join your early bird friends in their habits, there are thankfully some concrete steps you can take.
© Shutterstock
5 / 31 Fotos
Start small
- When attempting to shift your body clock, it is important to go slow. Sudden and drastic changes might work for one or two mornings, but they don’t usually stick.
© Shutterstock
6 / 31 Fotos
Start small
- Start by setting your alarm 15 minutes earlier every couple of days. Once you’re comfortable with each new wake-up time, move it back again until you’re waking up at the desired hour.
© Shutterstock
7 / 31 Fotos
Don't snooze
- Resisting the urge to snooze the alarm may sound like an insurmountable task, but it is actually one of the things that will help you the most.
© Shutterstock
8 / 31 Fotos
Don't snooze
- The easiest moment to get up is after the first alarm, and with every snooze it gets harder. Try to remind yourself of that fact when the first alarm goes, and resist the urge to snooze.
© Shutterstock
9 / 31 Fotos
Exposure yourself to light
- Exposure to bright light first thing in the morning helps to reset your body clock and suppress the production of melatonin (the chemical that makes you feel sleepy).
© Shutterstock
10 / 31 Fotos
Exposure yourself to light
- If at all possible, try and get 20 to 30 minutes of light on your face each morning, shortly after waking up. Pull back those drapes or, even better, go for a short walk.
© Shutterstock
11 / 31 Fotos
Be consistent - Resetting your body clock is no mean feat, and it generally requires consistency. This means that you should try and maintain a consistent wake-up time.
© Shutterstock
12 / 31 Fotos
Be consistent
- Waking up and getting up at the same time every day, even on your days off, will make it easier to get up, even if it is early.
© Shutterstock
13 / 31 Fotos
Use the RISEUP method
- If you’re struggling to remember these tips, you might find it helpful to remind yourself of the RISEUP method.
© Shutterstock
14 / 31 Fotos
Use the RISEUP method
- RISEUP stands for: Refrain from hitting the snooze button, Increase activity in the first hour, Shower or wash face, Expose yourself to sunlight, Upbeat music, and Phone a friend.
© Shutterstock
15 / 31 Fotos
Avoid caffeine after 3 pm
- Again, this one is obvious but very important. Caffeine is a powerful stimulant that can interfere with your sleep even hours after consuming it.
© Shutterstock
16 / 31 Fotos
Avoid caffeine after 3 pm
- Some people are less sensitive to caffeine, particularly those people who have consumed it in large quantities for years. A good rule of thumb, however, is no caffeine after 3 pm.
© Shutterstock
17 / 31 Fotos
Eat a high protein breakfast
- You might not be hungry straight after waking up, but eating at some point in the morning is important to set you up properly for the day.
© Shutterstock
18 / 31 Fotos
Eat a high protein breakfast
- A breakfast high in protein, such as eggs on toast, or peanut butter toast with banana, is the perfect way to make sure your body gets the nutrients it needs.
© Shutterstock
19 / 31 Fotos
Avoid napping
- It can be very tempting to nap in the afternoon, particularly if you have been getting up early in the morning and you are not yet used to it.
© Shutterstock
20 / 31 Fotos
Avoid napping
- However, it is best to avoid naps wherever possible, and definitely not after 3 pm. Napping interferes with your nighttime sleep, which makes it harder to get up in the morning.
© Shutterstock
21 / 31 Fotos
Avoid bright light before bed time
- Research shows that exposure to bright light directly before bedtime makes it more difficult to fall asleep and reduces overall sleep quality.
© Shutterstock
22 / 31 Fotos
Avoid bright light before bed time
- Try to avoid bright light, in particular phone and TV screens, in the two hours before you go to bed. Keeping your phone out of the bedroom may help with this.
© Shutterstock
23 / 31 Fotos
Decide the night before
- Many people find themselves going back and forth trying to decide whether to get up in the morning. Try to cut this step out of your process.
© Shutterstock
24 / 31 Fotos
Decide the night before
- Make a final decision the night before that you will get up at a certain time. That way, when the alarm goes off, you simply have to follow through on last night’s decision.
© Shutterstock
25 / 31 Fotos
Plan your time
- It is a good idea to have a plan for exactly what you will do with the extra time you have after getting up earlier than usual.
© Shutterstock
26 / 31 Fotos
Plan your time
- Not only does this serve as motivation for getting up early, but it also puts you at less risk of taking a morning nap (which would only undo all your good work!).
© Shutterstock
27 / 31 Fotos
Sleep away from your alarm
- One final tip: keep your alarm clock out of arm’s reach. If you can simply reach over to snooze your alarm, you will most likely do that.
© Shutterstock
28 / 31 Fotos
Sleep away from your alarm
- If you keep your alarm at least several feet from your bed so that you have to get out of bed to turn it off, you’ll be more likely to resist the snooze temptation.
© Shutterstock
29 / 31 Fotos
All in all
- So there you have some ideas for how to help yourself get up earlier. Even if you’re not a natural early bird, there are strategies you can use to make the most of those morning hours. Sources: (CNET) (Lifehack) See also: The mysteries of sleep
© Shutterstock
30 / 31 Fotos
How to become an early bird
And catch that worm!
© <p>Shutterstock</p>
As we learn more about the brain and its restful state—sleep—the more the importance of circadian rhythms comes into focus. A circadian rhythm can be defined as the internal process that regulates the sleep-wake cycle. For those of you whose natural circadian rhythm tends towards activity at night, the idea of getting up early and launching into a productive morning may seem a distant dream. There are things we can all do, however, to train ourselves into early morning habits.
Check out this gallery for some tips on how to become an early bird.
RECOMMENDED FOR YOU
![Pioneering ways AI is being used in the Olympics](https://media-manager.starsinsider.com/640/na_66a3ae28aa4d5.jpg)
![Unlocking your potential with a growth mindset](https://media-manager.starsinsider.com/640/na_669fd8da0bfd4.jpg)
![Outdated workplace trends to say goodbye to](https://media-manager.starsinsider.com/640/na_66a241cfb6915.jpg)
![The top 30 countries with the highest salaries](https://media-manager.starsinsider.com/640/na_66a1257b5af9b.jpg)
![30 animals with surprisingly human traits](https://media-manager.starsinsider.com/640/na_669fc7d59e9be.jpg)
![How to tell if someone is lying, based on their zodiac sign](https://media-manager.starsinsider.com/640/na_66a0bf8100fc4.jpg)
![How to keep kids safe during a heat wave](https://media-manager.starsinsider.com/640/na_669fda1b16851.jpg)
![The ultimate summer skin care routine](https://media-manager.starsinsider.com/640/na_66a0f721df09f.jpg)
![What is the 'brat girl summer' trend all about?](https://media-manager.starsinsider.com/640/na_66a246addc9ca.jpg)
![Fascinating facts you probably didn't know about the Oval Office](https://media-manager.starsinsider.com/640/na_669f79198a06a.jpg)
![What are the ancient origins of your zodiac sign?](https://media-manager.starsinsider.com/640/na_669e75af237bf.jpg)
![What toll does spaceflight take on astronauts?](https://media-manager.starsinsider.com/640/na_669fa07d627e8.jpg)
![The comprehensive guide to managing and resolving credit card debt](https://media-manager.starsinsider.com/640/na_669fc270d28d6.jpg)
![The dangers of compartmentalizing emotions](https://media-manager.starsinsider.com/640/na_6697c3f7ccd57.jpg)
![Decoding Gen Z slang: a guide to staying relevant](https://media-manager.starsinsider.com/640/na_66a0c15928804.jpg)
![The most polluted rivers in the world](https://media-manager.starsinsider.com/640/na_669a98796a53a.jpg)
![Fascinating dog facts that will change the way you look at your pup](https://media-manager.starsinsider.com/640/na_664c9ce143f08.jpg)
![Countries with the highest disposable income, ranked](https://media-manager.starsinsider.com/640/na_669fad641cf77.jpg)
![How the first letter of your name defines your character](https://media-manager.starsinsider.com/640/na_66969fdb92841.jpg)
![How did dinosaurs grow so big?](https://media-manager.starsinsider.com/640/na_6697d2df7ee71.jpg)
![Mediterranean tragedy: the dangerous migration routes to Europe](https://media-manager.starsinsider.com/640/na_669e61a422da8.jpg)
![How to grow food in the city](https://media-manager.starsinsider.com/640/na_663cb61851ff9.jpg)
![Everything you need to know about slow living](https://media-manager.starsinsider.com/640/na_663b862fda57a.jpg)
![The French origins of the Swedish monarchy](https://media-manager.starsinsider.com/640/na_663ba08c3840f.jpg)
![What rapid weight loss can do to the body](https://media-manager.starsinsider.com/640/na_6641df4c4a90e.jpg)
![Your guide to starting a successful franchise](https://media-manager.starsinsider.com/640/na_663a5255b413a.jpg)
![Seeking out the "four F's" of commonly foraged food](https://media-manager.starsinsider.com/640/na_66332bd2057c7.jpg)
![A parent's guide to raising emotionally intelligent children](https://media-manager.starsinsider.com/640/na_669e897d15e3e.jpg)
![How (and why) to create a personal development plan](https://media-manager.starsinsider.com/640/na_664488d8abddc.jpg)
![Influential art movements of the 20th century](https://media-manager.starsinsider.com/640/na_663a042eaf13d.jpg)
![The key raw materials needed to power the devices of the future](https://media-manager.starsinsider.com/640/na_663ce0b155915.jpg)
![The ultimate guide to starting your own podcast](https://media-manager.starsinsider.com/640/na_6638ff6812c6b.jpg)
![Roman mythology: important gods and goddesses everyone should know](https://media-manager.starsinsider.com/640/na_66992c92c8129.jpg)
![How your zodiac sign influences your personality traits](https://media-manager.starsinsider.com/640/na_669a26da88b03.jpg)
![Galileo's astronomical contribution to science](https://media-manager.starsinsider.com/640/na_6661b4e7ddfe2.jpg)
![Is workplace "mobbing" on the rise? How to cope if you're the target](https://media-manager.starsinsider.com/640/na_665ee23c803f5.jpg)
MOST READ
- Last Hour
- Last Day
- Last Week
-
1
CELEBRITY Relationships
-
2
LIFESTYLE Nature
-
3
LIFESTYLE Curiosities
-
4
TRAVEL Staycation
Be a tourist in your own city and fall in love all over again
-
5
HEALTH Covid-19
-
6
HEALTH Cognitive function
-
7
LIFESTYLE Bizarre
You won't believe these bizarre prison rules and regulations
-
8
HEALTH Bad habits
-
9
TRAVEL Destinations
-
10
TRAVEL Architecture