How to Become An Early Riser : 9 Simple Steps

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Achieving a restful night’s sleep has become increasingly challenging in our fast-paced world.

However, sleep experts emphasize the significance of understanding your chronotype, as it can significantly impact your sleep quality and overall well-being.

In this article, we dive into the insights shared by renowned sleep specialist Dr. Michael J. Breus, who sheds light on the importance of waking up early, the role of chronotypes, and the influence of a good mattress on your sleep experience.

Here’s a quick quiz to determine whether you’re a bear, lion, wolf, or dolphin chronotype.

The Power of Chronotypes

Dr. Michael J. Breus, a leading expert in sleep medicine, has extensively studied chronotypes and their impact on our daily lives.

Chronotypes refer to our individual biological preferences for sleep and wakefulness.

Understanding your chronotype can help you optimize your sleep schedule and productivity.

Check this Link for detailed strategies.

Morning Larks and Night Owls

According to Dr. Breus, there are two primary chronotypes: morning larks and night owls.

Morning larks naturally wake up early and feel most alert and productive in the morning.

On the other hand, night owls find it easier to stay awake late into the night and often struggle with early morning activities.

Discovering Your Chronotype

Dr. Breus suggests taking his to determine your chronotype, which assesses your sleep preferences and patterns.

Understanding your chronotype can align your daily routine with your natural sleep-wake cycle, improving sleep quality and overall well-being.

How to Become An Early Riser?

Waking up early can have numerous benefits, including increased productivity, improved mental clarity, and a sense of accomplishment.

Dr. Michael J. Breus shares nine simple steps to help you become an early riser and make the most of your mornings.

1. Establish a Consistent Sleep Schedule

Maintaining a consistent sleep schedule regulates your body’s internal clock.

Aim to go to bed and wake up at the same time every day, even on weekends.

This practice helps synchronize your sleep-wake cycle and promotes better sleep quality.

2. Create a Relaxing Bedtime Routine

Engage in relaxing activities before bed to signal your body that it’s time to wind down.

Avoid stimulating screens and opt for activities such as reading a book, practicing gentle stretching, or taking a warm bath.

These rituals can help prepare your body for a restful night’s sleep.

3. Optimize Your Sleep Environment

Your sleep environment plays a significant role in the quality of your sleep.

Ensure your bedroom is cool, dark, and quiet.

If necessary, invest in blackout curtains, earplugs, or a white noise machine.

Additionally, choose a comfortable mattress and pillows that adequately support your body.

4. Limit Exposure to Blue Light

Blue light emitted by electronic devices can disrupt your sleep-wake cycle.

Minimize exposure to screens, such as smartphones and laptops, at least one hour before bedtime.

Consider using blue light filters or wearing blue light-blocking glasses to mitigate the effects of blue light on your sleep.

5. Avoid Stimulants Before Bed

Caffeine and nicotine are stimulants that can interfere with your ability to fall asleep.

Avoid consuming these substances in the evening, as they disrupt sleep patterns.

Instead, opt for herbal teas or decaffeinated beverages to promote relaxation before bedtime.

6. Engage in Regular Exercise

Regular physical activity has been shown to improve sleep quality.

During the day, engage in moderate exercise, such as walking, jogging, or yoga.

However, avoid intense workouts close to bedtime, as they can increase alertness and make it harder to fall asleep.

7. Practice Stress Management Techniques

Stress and anxiety can significantly impact your sleep.

Incorporate stress management techniques into your daily routine, such as meditation, deep breathing exercises, or journaling.

These practices can help calm your mind and promote a more peaceful sleep.

8. Limit Napping

While short power naps can be beneficial, excessive daytime napping can disrupt your sleep schedule.

Limit naps to 20-30 minutes, and avoid napping too close to your bedtime.

This way, you can ensure your nighttime sleep remains uninterrupted and restorative.

9. Be Patient and Persistent

Becoming an early riser is a habit that takes time to develop.

Be patient with yourself and remain persistent in following your new sleep routine.

Over time, your body will adjust to the schedule, and waking up early will become more natural and effortless.

The Role of a Good Mattress in Quality Sleep

In addition to understanding your chronotype and adopting healthy sleep habits, the quality of your mattress plays a vital role in achieving a restful night’s sleep. Dr. Michael J. Breus emphasizes investing in a good mattress that suits your needs.

Proper Spinal Alignment and Support

A good mattress provides proper spinal alignment, ensuring that your spine remains neutral throughout the night.

This alignment helps alleviate pressure points and reduces the risk of developing back pain or discomfort.

Optimal Comfort and Pressure Relief

A mattress that offers optimal comfort and pressure relief allows your body to relax fully.

It should contour to your body’s curves, distributing your weight evenly and reducing the strain on specific areas such as your shoulders, hips, and lower back.

Temperature Regulation

Some mattresses are designed with advanced cooling technologies that help regulate your body temperature during sleep.

Maintaining a comfortable sleep temperature can prevent night sweats and promote a more restful sleep experience.

Durability and Longevity

Investing in a high-quality mattress ensures its durability and longevity.

A good mattress should provide consistent support and comfort for years, allowing you to enjoy restful nights without needing frequent replacements.


Understanding your chronotype, adopting healthy sleep habits, and investing in a good mattress are essential steps towards achieving a restful night’s sleep.

By following the insights shared by sleep specialist Dr. Michael J. Breus, you can optimize your sleep schedule, wake up early with ease, and experience the numerous benefits of a well-rested mind and body.

Remember, a good night’s sleep is within your reach, and it starts with understanding your unique sleep needs and making the necessary adjustments to prioritize your sleep health.