Transcription
How can people become morning persons or learn to get up early more easily and regularly? The process generally requires about three days of discomfort, but after that, it tends to get easier. It takes roughly three days to shift the biological mechanisms necessary to transform you into a morning person.
If you are a strongly genetically determined night owl, there are certain genetic mutations, known as polymorphisms, that predispose some individuals to feel best psychologically and physically when going to sleep around 1, 2, or 3 a.m. and waking up around 10, 11 a.m., or even noon. This preference exists not just during development or teenage years but is associated with inherent biological factors rather than purely social reasons. Conversely, true morning people feel at their best when they go to sleep around 8, 9, or 10 p.m., waking up at 4, 5, or 6 a.m. Most people, however, fall into a more typical schedule, feeling best when they go to sleep between 10 p.m. and midnight and waking up between 6 a.m. and 8 a.m.
If someone wishes to start waking up earlier, they need to align four primary timekeepers, known as "zeitgebers." Named after early chronobiologists who discovered these mechanisms, they play a crucial role in shifting one's circadian clock. The first and most powerful zeitgeber is exposure to bright light in the morning, specifically sunlight, which helps signal to your body that it is time to be awake. Therefore, it is important to get outside and look toward the sun—without damaging your eyes—after waking. Wearing sunglasses is not advised, but corrective eyewear is acceptable.
The second powerful zeitgeber is exercise or movement. Engaging in activities such as jumping jacks, skipping rope, or even taking a walk in the sun can help further align your circadian clock. If caffeine is introduced to the mix, it can also help train your circadian rhythm to be alert during that time. Personally, if I am going to exercise first thing in the morning, I require caffeine; it's a necessity for me to wait only 30 minutes after waking or even longer. Many people seem to find a similar pattern. The timing of exercise corresponds to one’s temperature rhythm, which plays a significant role in energy levels.
To sum up, the four key zeitgebers are sunlight, exercise, caffeine, and potentially food. Although I'm not a proponent of eating first thing in the morning, if it feels right for you and helps wake you up, it can be beneficial in aligning your circadian clock. The fourth zeitgeber is social interaction; engaging with others can also help synchronize your clock to their rhythms.
The pathways for these interactions are fascinating. Viewing light signals through the eyes sends a message to the circadian clock, specifically the suprachiasmatic nucleus. Caffeine has a more generalized effect, while exercise has a direct connection from the brain stem to the circadian clock. Your circadian clock operates on an intrinsic 24-hour rhythm, shifting slightly longer in constant darkness or light—a phenomenon often experienced in environments without natural cues like the rising and setting sun.
By incorporating these four zeitgebers, if you wish to become an early riser, set your alarm for 5 a.m., irrespective of when you fell asleep the night before. Follow the four practices mentioned, leaving out food if you prefer, and prepare for a challenging morning. By the early afternoon, you may feel fatigued, so be cautious with caffeine, as overindulging may result in trouble sleeping later. The next night, aim to fall asleep at your now slightly earlier natural time. By the third day, you likely will wake up around the time of your alarm because your circadian rhythm has phase-shifted.
Conversely, if you prefer to become a night owl, phase shifting is achievable as well. Exposure to bright light between 4 p.m. and 10 p.m. can help shift your circadian clock later, prompting you to wake up later the next day.
Regarding pets, dogs absolutely count as a form of social interaction. They, too, follow similar circadian mechanisms as humans. Starting your day with a morning walk alongside your dog can stack the benefits of light exposure, social interaction, and movement.
In essence, everyone, including dogs, is influenced by circadian biology, an ancient system that we are all inherently part of, regardless of our lifestyle preferences. Sleep is a vital component of neuroplasticity and cognitive organization. As scientists like Matt Walker have illuminated, the belief that "I'll sleep when I'm dead" is misguided. My team at The Huberman Lab Podcast emphasizes the importance of prioritizing sleep for optimal performance and well-being.
I also want to take a moment to mention my favorite travel companion—the Nomatic Backpack and Carry-On Pro. It is the best travel backpack I have used for over a year. This highly organized backpack accommodates all of your essentials, making it exceptionally convenient. For those interested, you can receive a 20% discount by visiting the link in the description and using the code “mw20” at checkout. Thank you for tuning in, and if you enjoyed this clip, be sure to check out the full-length episode with Dr. Huberman.