How to Become a Morning Person

Are mornings a constant battle between staying in bed and tackling your to-do list? You’re not alone. 

Whether or not you’re ready to rise and shine at 6am depends mostly on your biology. Your chronotype—i.e., morning or evening type—is largely determined by your genetic makeup and reflects your individual circadian rhythm.  

Regardless of your natural inclination, certain lifestyle strategies can help you become more of a morning person and optimize your morning routine. 

Keep reading for 10 research-backed tips plus advice from Oura employees (including night owls!) who’ve successfully changed their habits to become early risers.

Why Mornings May Feel Like a Struggle 

If your AM routine often feels like a series of hurdles, understanding the reasons why is the first step to overcoming them. Common culprits include:

• Evening chronotype: Your body naturally prefers staying up late, making early mornings feel like a struggle. (Don’t worry, this isn’t entirely set in stone!)

• Inconsistent sleep: Later-than-usual bedtimes can lead to morning grogginess. 

• Sleep debt: Consistently getting less than seven hours of sleep adds to your sleep debt, making it harder to wake up refreshed.

• Poor overnight recovery: Late meals, alcohol, stress, or poor sleep hygiene can disrupt sleep quality. 

• Negative mindset: If you’re dreading your to-do list for the day, waking up and getting out of bed can become a mental struggle. 

READ MORE: Why Do I Wake Up Tired? How to Feel More Alert in the Morning

How to Master Your Mornings: 10 Practical Strategies  

Transforming your mornings requires a blend of science-backed strategies and personalized insights. These actionable tips, combined with your personal Oura insights, can pave the way for a more energized and productive day.

1. Set Yourself Up for Success the Night Before

Make mornings as effortless as possible by preparing for them the night before. 

“In the evening, I put all my stuff into my backpack and sport clothes next to my bed so I can just jump into those,” says Hannu K., biomedical engineer at Oura. “When I woke up, all I had to do was focus on getting out the door.” 

Another pro tip: Place your alarm across the room so you have to get up to turn it off. “Make sure your alarm is close enough where you can hear it, but far enough away that you have to walk a few steps,” suggests Jameson S., senior finance manager at Oura. “This flips my brain into ‘wake-up mode.’”

You can also set your coffee maker to start brewing as soon as you get into bed. The goal: reduce friction and eliminate decision-making in the morning, so taking action feels effortless.

2. Use Contextual Cues and Habit Stacking

To help make your new morning habits automatic, consider using contextual cues. “Contextual cues (like laying your clothes out by the bed) help to reinforce a new behavior (like exercise), which creates a neuroscience-based habit loop,” says Sofia Strömmer, PhD,  senior behavioral scientist at Oura.   

You can also leverage “habit stacking,” Strömmer suggests. For example, if you have an ingrained habit of drinking a cup of coffee, add in a new habit of journaling as you sip your java. 

Research shows that when you move through a predetermined routine, your brain has less time to second-guess decisions, making actions feel more automatic. In other words, the less time you spend debating whether to get dressed or head to the gym, the more likely these behaviors will turn into lasting habits. 

3. Wind Down Early 

A smooth morning starts the night before. Swap late-night scrolling for a calming wind-down routine, and stick to a consistent (early) bedtime. Keep in mind that most deep sleep happens in the first half of the night, so if you’re not going to bed until 2am, you may be missing out on this rejuvenating sleep stage.

“The key for me is simply going to bed early,” says Alyssa D., senior manager, lifecycle marketing at Oura. “I get in bed at 8:30 or 9pm to watch a relaxing TV show or read for a bit—even if I don’t fall asleep right away, I’m setting myself up to get enough quality sleep by the time my alarm goes off at 6am.” 

4. Bring in “Main Character Energy”

Press play on your favorite soundtrack or motivational podcast to accompany your wake-up routine. “Be the star in your movie,” advises Aaron N., director of program management. “Romanticize the version of yourself who wakes up early, dominates a morning workout, and feels great as a result.”

5. Use Caffeine for a Morning Boost

Research has found that people with an evening chronotype tend to have naturally lower levels of cortisol in the morning compared to morning chronotypes. Caffeine blocks adenosine (a sleep-inducing neurotransmitter) and spikes cortisol—so it can be an easy and effective way to boost morning alertness. 

READ MORE: Should You Delay Morning Caffeine?

6. Spend 15-30 Minutes Shaking It Off

If you feel sluggish immediately upon opening your eyes, don’t worry—sleep inertia is normal. It usually dissipates within 15 to 30 minutes as your brain shakes off the remnants of sleep​. During this window, try some simple activities to speed up the wake-up process, such as:

• Get some morning sunlight to reset your internal clock
• Splash your face with cold water or take a cold shower 
• Fuel up with a light meal to ramp up your digestive system  
• Do some light movement or stretching 

READ MORE: The Benefits of Morning Sunlight & How to Make it a Habit

7. Start Small & Build Momentum

If you’re looking to start a morning workout routine, remember there’s no need to go from 0 to 100. 

“My #1 tip is don’t force yourself to do a ‘real’ workout the first week or two,” advises Nick M., process engineer at Oura. “Just get in the habit of showing up, walking on the treadmill for 15 minutes, and going home. You will be surprised how just getting this tiny routine of showing up can help.” 

As Johanna S., head of insight messages at Oura, says, “Not every visit needs to be perfect. Promise yourself that you can take it easy with lighter weights and be super happy and proud if you even get to the gym.” 

8. Find an Accountability Partner

Whether it’s signing up for a group workout class, checking in via text, or meeting up with a running buddy, having other people counting on you can make a huge difference in your motivation to get out of bed in the morning. 

“Knowing that someone is waiting for me in a cold, dark parking lot has always prevented me from hitting the snooze button,” says Martin S., localization program manager at Oura.

9. Gamify the Process

Tracking small wins—such as hitting your Oura daily step goal by 9am or achieving optimal sleep regularity for one week—can add some novelty and reward to your morning routine. And science shows it’ll help you stick with the habit: When your brain releases dopamine after achieving a small win, it helps to reinforce the habit over time.

Think about how great you’ll feel after a productive morning, or how accomplished you’ll feel after a morning walk. It can be difficult to anchor yourself to long-term benefits, but doing so can shift your perspective and boost your motivation. 

In behavioral psychology, a sense of reward can come from the action itself (“intrinsic” rewards, like a runner’s high) or from an external incentive (“extrinsic” rewards, like social validation). External rewards often kickstart habits, while intrinsic rewards sustain them—so tap into your internal motivation to keep up your morning routine for the long run.

RELATED: How Carbs Before Bed Impact Your Sleep