How to become an early riser, despite a lifetime of being a night owl

The concept of early birds and night owls is one that sparks hot debate. While scientists claim sleep/wake patterns are partly influenced by genetics, lifestyle coaches assert that rising with the sun is an entirely learned behaviour.

Whether you sway towards science or habit, the benefits of getting up early are profound. Early risers wax lyrical about how setting an alarm in the fives or sixes can boost productivity, heighten energy and leave you feeling confident and ready to face the day ahead. Getting up early can also be a fantastic way to carve out extra time in your busy schedule.

Here’s how:

Transition with 15-minute increments

Rather than making a drastic jump from an 8.30 wake-up call to a 5.30 alarm, try transitioning in increments. Use your bite-size chunks of extra time to reward yourself with treats like a relaxing coffee in the garden or a morning meditation session. This will help to build motivation and encourage you to stick to your new pattern.

Take bedtime seriously

There’s no point in endeavouring to get up early if you don’t nurture your body with enough sleep. If you usually go to bed at midnight a 6am alarm will leave you feeling groggy in the morning and exhausted by mid-afternoon. While it’s OK to stay up later every now and then, setting yourself a bedtime that allows for eight hours of sleep is an important part of successfully introducing up your new early bird routine.

Place your alarm out of reach

An oldie but a goodie, placing your alarm on the other side of the room is a guaranteed way to get you out of bed in the morning. Forcing yourself to throw off the covers and take a few steps can make an enormous difference when it comes to switching your body into awake mode.

Use essential oils

It may take you a few minutes to make yourself a cup of coffee in the morning but placing a blend of invigorating essential oils next to your bed is a powerful way to awaken your body and senses in just seconds. Look for stimulating scents like lemon, grapefruit, peppermint, basil and ginger, which all have energising properties. For more tips on how to use essential oils check out our latest article, now live on GrownUps.

Write evening reminders

While getting up early can seem like a cinch the night before, your future self can often act like a complete zombie. Overcome this barrier by taking some time before bed to remind yourself why it’s important to get up early. These will act as subconscious imprints on your mind and help you turn your goal into a reality.

Do you have any tips on how to transition from a night owl to an early bird? We’d love to hear from you so go ahead and share in the comments below.