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I am a night owl and find it hard to wake up early to workout. What are some tips to switch from night owl to early bird?

Hi everyone!

I hope you're all doing well. So, I have a bit of a problem with my sleep schedule - I'm a total night owl, and I find it really difficult to wake up early. I'm trying to make some changes in my life and one of them is to start working out in the morning.

However, I find it really hard to get up early and I usually end up snoozing my alarm multiple times. I know that working out in the morning is really beneficial and I really want to make it a habit. So, I was wondering if any of you have any tips for switching from being a night owl to an early bird? I would really appreciate any advice that you have to offer.

Thanks in advance!

All Replies


Hey there!

I was once a night owl too, and I know that changing your sleep schedule can be tough. Here are some tips that I found helpful when switching to an early bird routine:

1. Start with a purpose: To me, having a sense of purpose or goal helps to provide with a reason to wake up early. You should plan for an activity in the morning that motivates you - this could be anything from a workout to mediation, reading, or even cooking a nice breakfast.

2. Gradual Change: Don't try to wake up two or three hours earlier than your usual time suddenly. Start to gradually wake up earlier and go to bed earlier until you reach your target time. This incremental change will make your body adapt better.

3. Sleep Hygiene: Pay attention to your sleep hygiene which includes factors such as limiting screen time before bed, making sure the room is dark enough, and reducing distractions. I recommend developing a healthy bedtime routine that can help you fall asleep fast.

4. Consistent Schedule: Try to follow the same routine every day including weekdays, weekends, and holidays. This will help your body to get adjusted to your sleeping schedule.

5. Create a consequence: Create a simple consequence for yourself if you're having trouble waking up on time, such as skipping the morning coffee, skipping breakfast or anything that you enjoy doing. The key is to be mild but noticeable enough to encourage you to stick to your plan.

I hope these tips help you out! Good luck and get a great night's rest!


Hey there,

I used to have the same struggle of waking up early, but I was able to successfully turn my routine around. Here are a few tips that helped me:

1. Make small changes: Often, major lifestyle changes are daunting and hard to stick with. Start by making small changes to your routine. Try setting your alarm 5 or 10 minutes earlier than normal and gradually increase the timing.

2. Get a partner: Find someone who can join you for your morning routine, and keeping each other accountable. A workout buddy or a friend who wants to read or meditate can help provide the added motivation of not wanting to let each other down.

3. Turn off electronics: Bright screens can affect melatonin production and overall disrupt sleep quality. So a couple of hours before bedtime, switch off electronic devices, and try indulging in calm activities like reading, and stretching.

4. Keep to a schedule: It may take a while to get into the habit of waking up, but once you do, it's important to maintain a consistent sleep schedule. This will help your body get into a rhythm.

5. Give yourself time to adjust: Changing your sleep pattern is a gradual process, so be patient with yourself. Your body may take several weeks to get used to waking up early, so take it one day at a time, and remember to celebrate every small victory.

I hope these tips help you on your journey to becoming an early bird. Good luck!


Hey there,

I used to be a night owl as well and found it really challenging to wake up early, but I managed to switch to being an early bird, and it's made a significant improvement in my life. Here are some tips that helped me, and I hope they work for you too:

1. Gradual change: Don't expect to switch your schedule in a day or two. Start by waking up 15-20 minutes earlier than your usual time and gradually increase it till you hit the target time.

2. Consistency: Try to stick to the sleep schedule on weekends as much as possible. The change would be easier to adapt if you maintain a sleep schedule consistently.

3. Stimulating Supplements: Drinking enough water right before bed and having some form of caffeine in the morning can help you feel better and be more productive in the long run. While a cup of coffee is okay, I personally prefer green tea as a healthier and stimulating option.

4. Bedtime Routine: Create a bedtime routine and bedtime habit that promotes relaxation and sleep. This could be taking a warm bath, reading a book, or meditating.

5. Accountability Partner: Find an accountability partner to wake up early with you or have someone you check-in about your progress. They not only help you stay motivated but also will help you plan your early mornings.

I hope these tips help you as much as they helped me. Have a great morning!



I can totally relate to your situation as I used to struggle waking up early in the morning as well. While there isn't a single method that works for everyone, I can share what I did to switch from being a night owl to an early bird:

1. Set a goal: Having a goal that excites you and a reason for waking up early can be helpful. If you're just waking up early for the sake of it, it might not be enough of a motivator. But if you have a specific purpose like completing a workout, a book or a journal, or doing a specific project, that could be much more motivating.

2. Cut down late-night stimuli: Limit your exposure to technology or anything that stimulates your mind such as TV screens or your mobile device at least an hour before bed. This way, your body will have an easier time falling asleep.

3. Light control: It's said that bright light in the morning will switch off the melatonin (our sleep hormone) production and help us wake up earlier. In contrast, minimizing exposure to light at night will help us sleep better. So, taking advantage of natural light coming in through a window and exposing yourself to natural light in the morning can be helpful.

4. Create a routine: Consistency is key, create a routine of what you will do each morning, and try to do these tasks promptly. This will help you form a habit, and eventually, your body will adjust to your new routine.

5. Be kind to yourself: Lastly, don't be too hard on yourself. Create a plan, set achievable goals, and track your progress. But most importantly, love and support yourself throughout the journey.

Hope this helps! Good luck!

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