Research Reveals The 3 Top Ways To Be A “Morning Person”
John: Hi everyone, I’m John, a professional lifestyle blogger for LifeNextDaily, where I dive into wellness topics like daily habits and productivity to help you live your best life. Today, we’re exploring the latest research on becoming a morning person and waking up energized.
Lila: Hey, I’m Lila, just your average reader trying to make sense of all this health advice out there. John, I’ve always struggled with mornings—what does the newest research say about actually becoming a morning person without it feeling impossible?
John: Great question, Lila—it’s a hot topic because recent studies show that small habit changes can make a big difference in how alert you feel upon waking. With more people working flexible hours since the pandemic, optimizing mornings for energy has become key to better productivity and mood. Let’s break it down based on solid, up-to-date research.
The Basics: What Makes Someone a “Morning Person”?
Lila: Okay, start from the beginning—what even is a “morning person,” and is it really something you’re born with?
John: A “morning person” is someone who naturally feels alert and productive early in the day, often tied to their circadian rhythm (that’s your body’s internal clock regulating sleep and wake cycles). Research from 2025-09-07 on mindbodygreen.com reveals it’s not purely genetic; habits play a huge role in shifting your energy patterns. For instance, a study highlighted there found that consistent routines can help anyone wake up more energized, debunking the myth that it’s all about DNA.
Lila: Circadian rhythm? Can you explain that in simpler terms?
John: Sure—think of it as your body’s 24-hour schedule that tells you when to feel sleepy or awake, influenced by light and daily activities. The same research notes that while genes set a baseline, lifestyle tweaks like light exposure can adjust it effectively.
Background: What the Research Has Shown Over Time
Lila: Has this idea evolved? I remember hearing about night owls versus early birds years ago.
John: Absolutely, Lila. Back in 2022-11-29, UC Berkeley researchers published findings in Berkeley News emphasizing that sleep quality, protein at breakfast, and avoiding screens before bed are key to waking refreshed—based on sleep lab data from over 800 participants. Fast forward to more recent info: A 2023-01-18 New York Times piece built on that, showing afternoon exercise can ease the transition to earlier wake-ups by shifting your body clock. It’s all about building habits that align with natural rhythms rather than fighting them.
John: And humorously, if only pizza for breakfast counted as protein (sadly, it doesn’t for optimal energy). The evidence has been consistent: Quality sleep trumps quantity alone.
Top 3 Ways to Wake Up Energized, According to 2025 Research
Lila: Alright, let’s get to the good stuff—what are those top three ways from the latest research?
John: Drawing from the 2025-09-07 mindbodygreen.com article, here are the top three evidence-based strategies to become a morning person and wake up energized. First, prioritize morning light exposure—getting sunlight within 20 minutes of waking regulates your circadian rhythm and boosts alertness, as supported by sleep experts. Second, hydrate right away with water, ideally with minerals, since dehydration overnight can leave you foggy; this ties into findings from multiple studies on morning routines.
John: Third, incorporate movement or exercise early, even if it’s just a short walk, which research shows increases endorphins and sets a positive tone for the day. A post on X from wellness expert Gary Brecka on 2025-02-03 echoes this, noting hydration and sunlight as non-negotiables for all-day energy.
Lila: That sounds doable. Any practical tips to make these stick?
John: Yes, let’s list them out for clarity:
- Start your day with 10-15 minutes outside or near a window for natural light—aim for consistency, like every morning at 7 a.m.
- Drink 16-20 ounces of water first thing, perhaps with a pinch of salt for electrolytes, before any coffee.
- Try a 5-minute stretch or yoga routine upon waking to get blood flowing without overwhelming your schedule.
John: Remember, discuss any major changes to your routine with a qualified clinician, especially if you have sleep disorders.
Common Myths vs. Facts About Morning Energy
Lila: I hear so many myths, like “coffee is the only fix” or “you can’t change your type.” What’s fact and what’s fiction?
John: Great point—let’s debunk a few. Myth: Being a morning person is 100% genetic. Fact: The 2025-09-07 mindbodygreen research shows habits can override genetics for many, with a study of over 1,000 people finding 70% improved energy through routine changes. Another myth: Snoozing helps you wake up refreshed. Actually, UC Berkeley’s 2022-11-29 study warns it fragments sleep, making grogginess worse.
John: On the flip side, fact: Waking an hour earlier can reduce depression risk by 23%, per a 2021-06-13 CNBC article citing genetic data from 840,000 people. It’s empowering to know science backs these shifts.
Practical Steps to Build These Habits
Lila: How do I actually start? Mornings are tough when I’m used to hitting snooze.
John: Start small to avoid burnout. Based on a 2024-04-22 X post by productivity expert Sahil Bloom, create an evening routine first—like planning your morning the night before—to make waking easier. Pair that with the top three: Light, hydration, movement. Track progress for a week; research from Psychology Today on 2025-09-02 notes well-being markers are highest in mornings for most, so capitalize on that natural boost.
John: For example, set a gentle alarm like the Hatch clock mentioned in a 2024-12-14 X post, which simulates sunrise. Over time, this can turn you into someone who greets the day with energy, not dread.
Looking Ahead: Emerging Trends in Morning Routines
Lila: What’s next? Any new research or trends on the horizon?
John: Emerging trends point to personalized approaches, like using apps to track sleep cycles for optimal wake times. A 2025-03-24 Personal Branding Blog piece discusses habits like protein-focused breakfasts gaining traction, backed by ongoing studies showing they sustain energy. However, findings are mixed on tech’s role—some experts warn over-reliance on gadgets could disrupt natural rhythms, so balance is key.
John: Looking to 2025 and beyond, with remote work persisting, expect more research on flexible schedules. A 2025-09-03 X post from Healthy Lifestyle highlights science-proven habits like meditation, suggesting they’ll evolve as more data comes in. Always stay tuned to verified sources for updates.
This article was created using publicly available, verified sources. References:
- https://www.mindbodygreen.com/articles/research-reveals-top-3-ways-to-wake-up-energized-each-morning-do-morning-people-actually-exist
- https://news.berkeley.edu/2022/11/29/scientists-discover-secret-to-waking-up-alert-and-refreshed
- https://www.nytimes.com/2023/01/18/well/move/morning-exercise-tips.html
- https://www.cnbc.com/2021/06/13/waking-up-just-an-hour-earlier-reduces-depression-risk-study.html
- https://personalbrandingblog.com/dna-people-who-feel-energized-and-motivated-all-day-usually-start-their-mornings-with-these-8-habits