can you become a morning person?
Questions And Answers

Can A Night Owl Become A Morning Person?

Sleep schedules are important to the way we live our lives. However, for night owls, who function best in the late hours, it can be tough.

The world seems to be made for early birds, as work and school often require early mornings. That motivates countless people to modify their sleep schedules to become morning people.

A night owl can’t become a morning person because the chronotype that makes you a night or morning person is a natural genetic trait.

However, it’s possible to alter your circadian rhythm and train yourself to wake up and function better slightly earlier in the day.

Of course, for some people, this is more difficult. Evidence suggests that age and genetics have a role in determining our sleep schedules, and this means that people who were once night owls may naturally become morning people as they age.

Alternatively, early birds may become night owls at certain periods of their lives.

What Makes A Morning Or Night Person?

Most of us are either morning or night people in terms of our most energetic periods.

According to Nature Communications, 48.4% of women and 39.7% of men self-report as being morning people. However, some people have a more unusual sleep schedule.

Whether you’re a night owl, an early bird, or you do your best work at midday, this kind of sleep schedule is called your chronotype, which you cannot really change. However, you can alter your circadian rhythm.

According to the National Institute of General Medical Sciences, like a person’s chronotype, the circadian rhythm is partly set by genetics. However, it’s more personal than the chronotype.

Circadian rhythms are the physical, behavioral, and mental changes that occur in any person in a 24-hour period. These rhythms are intimately connected to the cycles of light and dark. When you try to change from being a night person to a morning person, it’s your circadian rhythm that you are trying to change.

Can You Be Both a Morning and Night Person?

It is not possible or advisable to be both an early bird and a night owl.

Staying up late and getting up early is a strategy that is most likely to cause sleep deprivation. This comes with a host of problems, including an increased risk of health issues. Furthermore, your circadian rhythms and the limited nature of human stamina mean that you’ll become fatigued eventually.

So, even if you can stay up late and still get up early, it’s unlikely that you’ll be at your best throughout the whole day.

The symptoms and repercussions of sleep deprivation (SD) include:

  • Increased stress
  • Increased symptoms of depression and anxiety
  • Reduced attention span
  • Suppressed immune system (Severe/Prolonged SD)
  • Slow healing (Severe/Prolonged SD)
  • Increased risk of obesity, heart attacks, strokes, and other health issues
  • Brain fog
  • Poor memory
  • Lower inhibitions/risk assessment capabilities

It’s far better to focus on getting enough rest and increasing productivity.

This can be done by adjusting your circadian rhythms to meet the needs of your daily schedule. Doing this requires many of the same steps needed to prevent or recover from jet lag when traveling long distances.

how to become a morning person from a night owl?

Can You Turn Yourself into a Morning Person?

Changing your sleep schedule and circadian rhythms isn’t easy, but it’s possible. Before you undertake the process of changing your sleep schedule, you should ask yourself why you want to do this.

After all, while people see being a morning person as a more positive thing, each schedule has strengths and weaknesses. There are also pros and cons to changing your sleeping patterns.

Early birds often find it easier to succeed in traditional work and school environments. They have a lot of energy during the day. However, they can struggle to keep up with social events, as they are likely to become tired far earlier in the evening.

Likewise, night owls might find it harder to get out of bed in the morning because they still feel tired. However, they flourish in social and professional settings that require them to be alert well into the night.

Changing your sleep pattern takes time and effort, so you must do this to make your life easier. If you have a job that suits your current sleep schedule, or you can get a job that suits your current schedule, it may be beneficial to do this.

If you feel you need to become a morning person, you can do things to make the transition easier.

How to Change From a Night Owl to Early Bird

If you’re trying to change from being a night owl to being an early bird, there are steps you must take:

Sleep Hygiene

Practicing good sleep hygiene means setting healthy habits that aid your body in achieving restful sleep.

This includes:

  • Limiting tech for 30 minutes before bed
  • Stretching
  • Ensuring you have a comfortable sleeping environment

Good sleep hygiene will be instrumental in making the process of changing your sleep schedule more comfortable.

Go Slow

It is important to remember that you cannot change your sleeping schedule overnight.

While you may go to bed early and wake up early once, a long-term shift is all about consistent and sustainable habits. This means making small changes over a longer period of time until you find waking early comfortable and easy.

Set A Routine

It may not be possible to switch from going to bed at 1 am and waking up at 9 am to going to bed at 9 pm and waking at 6 am in one night. However, you can start going to bed at midnight and getting up at 8 am.

Focus on gradually moving the time you go to bed and get up. By doing so, you can make sure that becoming a morning person is not too stressful for you.

Create A Nighttime Routine

As you begin to shift your sleep schedule to an earlier timescale, you should create a more widespread nighttime routine that promotes restful sleep.

This includes the following:

  • Avoiding coffee after dinner
  • Turning off the TV and close social media apps half an hour before bedtime
  • Meditating when you get into bed

These practices can ensure that the sleep you get is of the highest quality.

Build A Strong Morning Routine

Ensure that you have a robust and enjoyable morning routine, as getting out of bed when you’re tired can be tough. Having something to make it feel a little more worthwhile is important.

Incentivizing your morning routine could make getting out of bed much easier. In fact, Translational Issues in Psychological Science found that incentives are effective and beneficial in reinforcing desirable behaviors.

Can You Become a Morning Person?

With the right incentives and a consistent schedule, you can become a morning person in a surprisingly short time.

The incentives you use to make getting out of bed easier are entirely up to you. Set a routine that involves a few things you genuinely enjoy.

This can involve a:

Your morning and evening routines are undoubtedly the most important part of changing your sleep schedule. However, what you do during the day also counts.

A healthy lifestyle and diet make it easier to get good quality sleep. So, if you’re finding it hard to feel well-rested as you shift your sleeping patterns, changing your daily habits could be beneficial.


Ensure that you’re getting enough exercise.

In fact, the American Journal of Lifestyle Medicine found that morning and evening exercise, in particular, can help night owls to get good quality REM sleep.

It can even help move their circadian rhythms as much as 30 minutes earlier. So, going to the gym once or twice a week could make the transition into being a morning person easier.

Meal Times

You should also consider your meal schedule.

Eating earlier can help you to shift your sleep schedule and become a morning person because the times at which you eat have an impact on your circadian rhythm.

If you eat late, you may find it hard to get a restful sleep as your body tries to carry out certain components of the digestive process while you sleep.

Less Caffeine

You should consume less caffeine when you’rre trying to go to bed earlier.

The Journal of Clinical Sleep Medicine found ingesting caffeine as much as 6 hours before bed can have an impact on the quality and length of sleep achieved.

How to Become a Morning Person from a Night Owl?

Aside from the above practices, you should consider the light getting into your sleep space.

Light is intimately tied to our circadian rhythms. This means that using it strategically can help you alter your sleep schedule, and natural light is particularly powerful.

So, switching to dim lighting and minimizing blue light in the evening can help you get to sleep earlier. Likewise, leaving your curtains open to allow the morning sun in could help you get up earlier, especially during the summer.

If you’re a night owl by nature, you may find it easier to shift your sleep schedule in the summer when the mornings are lighter and the days are longer.

can you turn yourself into a morning person?

Is Changing Your Sleep Schedule Bad?

There is limited research into the results of effectively changing your sleep patterns. However, according to BMC Public Health, evidence shows that irregular sleeping habits can be harmful.

In short, there’s no reason to think that changing your sleeping pattern is bad, as long as you are consistent and get good quality sleep when you do go to bed. This is one of the reasons that having a regular bedtime is good for you.

Irregular sleeping patterns are associated with many issues, but the most notable is fatigue due to sleep deprivation. This causes an increased risk of serious health problems, but it can also cause other issues.

The most notable of these are as follows:

  • High or fluctuating blood sugar
  • Increased risk of accidents as a result of fatigue
  • Poor short-term memory
  • Brain fog
  • Irritability
  • Poor emotional control

Sleep Variability

Studies show that this isn’t purely caused by sleep deprivation; these effects can also be caused by sleep variability.

Sleep variability or sleep cycle variability refers to the process of shifting the sleep schedule frequently. For example, shift workers who have little consistency in their work pattern and healthcare professionals that switch between night and day shifts experience this.

Research has been conducted into the connections between variable sleeping patterns and metabolic abnormalities. Diabetes Care found that for every hour of variability in a person’s sleep schedule, the risk of seeing negative effects rose by as much as 27%.

Consistency is important, even when you’re not getting the recommended 7-8 hours per night. With that in mind, being consistent in your attempts to change your schedule should be fine.