Want to become a morning person?

Do you wake up feeling groggy and disoriented most of the time? Me too.

I’m always looking for ways to sleep better and be more alert when the alarm goes off.

Apparently, you need to be consistent with your evening/bedtime routine.

Go to bed at the same time every night. Yes, like our kids, we as the adults need to give ourselves a bedtime.

Your body runs on an internal clock—your circadian rhythm—that tells you when to feel awake and when to feel tired. The problem is, it doesn’t cope well with inconsistency. Stay up until midnight one night and crash at ten the next, and your system never really knows what’s coming. That’s why mornings can feel so rough.

A consistent bedtime resets that rhythm. Over time, your body starts anticipating sleep and wake times, which means you fall asleep faster, sleep more deeply, and wake up with less of that heavy, groggy feeling.

And, here’s the best part. It doesn’t take long for this shift to work!  Within a couple of weeks, many find themselves waking before the alarm, with more energy and a clearer head. That’s because regular sleep timing allows your body to cycle through deep and REM sleep more efficiently. Better quality rest also spills into the rest of your day, improving focus, mood, and even patience during the morning rush.

It’s a great thought but it’s definitely not easy if you have a busy day to day life. One of the simplest tricks is to set a “wind-down alarm” about an hour before bed. It’s a gentle nudge to shut down screens, tidy up loose ends, and start signaling to your body that the day is done.

Another helpful step is to keep lights dim in the evening. Bright overheads and blue light from phones or laptops can trick your brain into thinking it’s still daytime. Switching to softer light cues your body to release melatonin, the hormone that helps you feel sleepy.

It also helps to build a short ritual you enjoy—something you’ll actually look forward to. Maybe it’s making a cup of herbal tea, taking a warm shower, or reading a few pages of a novel. Over time, these actions become cues that tell your body it’s safe to power down.

Finally, consistency works best when you don’t undo it on weekends. Sleeping in for hours on Saturday or Sunday can throw off the progress you’ve made all week. Even if your bedtime shifts slightly, keeping it within the same window makes it much easier to hold onto the benefits.