Waking up early can seem impossible for night owls, but with a few science-backed tweaks, anyone can start mornings feeling refreshed and alert. The key is improving your sleep schedule and morning routine.

Sleep experts note that over one-third of U.S. adults don’t get the recommended 7+ hours of sleep, which often makes mornings a struggle. If you consistently feel groggy, the first step is ensuring you get enough quality sleep.

Go to Bed Earlier

If you need to wake up at 7 AM, try starting your wind-down routine by 9 PM so you’re asleep by 10 PM. Sleep Foundation advises that going to bed earlier (and getting at least 7-8 hours) helps you wake up naturally feeling rested.

In fact, waking up with the alarm feeling refreshed is often a sign you’ve given yourself adequate sleep. In one study, earlier bedtimes were linked to better health outcomes.

Gradually shift your bedtime earlier by 15 minutes every few nights until your body adjusts.

Limit Late Caffeine and Alcohol

Both caffeine and alcohol can disrupt sleep. Sleep researchers warn that even having caffeine 6 hours before bed can impair your sleep.

So if you plan to sleep by 10 PM, avoid coffee after mid-afternoon.

Similarly, avoid alcohol late at night

while it might make you sleepy initially, it disrupts deep sleep later in the night, leaving you unrefreshed. Stick to water or caffeine-free herbal tea in the evening to promote better sleep.

Eat a Smart Breakfast

What you eat in the morning can influence how awake you feel. The Sleep Foundation notes that a high-fiber, low-sugar breakfast can boost morning alertness.

Good choices include oatmeal, whole-grain toast, or a smoothie with fruit and protein. These release energy slowly, preventing mid-morning crashes.

Conversely, sugary cereals or pastries spike your blood sugar then crash, making you feel tired. Start with something like steel-cut oats or whole-grain cereal for sustained energy.

Expose Yourself to Morning Light

Our circadian rhythm (internal clock) responds strongly to light. Getting bright light in the morning helps reset your clock earlier.

If possible, spend a few minutes outside after waking (even taking your breakfast outside or a brisk walk). If morning light isn’t available (dark winter or heavy schedule), try a light therapy lamp when you wake up.

Sleep scientists agree that light exposure helps signal the body to wake up and feel alert.

Use Consistent Wake Times

Try to wake up at the same time every day, even on weekends. Consistency trains your body clock.

It might be tough initially, but eventually your body will start feeling more awake at that time naturally. Avoid the temptation to sleep in late on days off, as it just shifts your schedule later and makes waking up harder on other days.

Create an Energizing Morning Routine

Plan something to look forward to each morning. It could be a tasty breakfast, your favorite playlist, or a few minutes with a pet.

Even 5 minutes of gentle stretching or meditation after getting up can shake off drowsiness. As one expert suggests, give yourself “permission” to start slowly - make the morning pleasant, not a shock to the system.20

Morning Exercise (Even Light)

Moving around briefly after waking helps clear sleep inertia. It doesn’t have to be a full workout; light yoga, a walk, or some jumping jacks can boost circulation and brain activity.

Regular morning exercise also eventually makes falling asleep at night easier.

Optimize Your Sleep Environment

Ensure your bedroom is dark, cool, and quiet. Use blackout curtains if needed and keep electronics out of the bedroom.

Even wearing a short power nap or reading before bed can help. Reducing screen-time an hour before bed (avoiding phones and laptops) is also important for melatonin production.

If you have to use devices at night, consider blue-light-filtering glasses or apps. Better sleep quality directly translates to easier mornings.

By combining these tips -getting enough sleep, managing diet/caffeine, and creating a wake-up routine- you’ll find waking early becomes much easier. Remember, change takes time.

Start by shifting your bedtime 15 minutes earlier for a few nights, and gradually build your new habits. Before long, rising with the sunrise will feel natural.