How To Become a Morning Person in One Week
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- Äas pĆidĂĄn 30. 05. 2024
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Accomplish more, be successful, and attack the day - these are the promises of what's in store for you if you become a morning person. I am not sure the promises necessarily hold. However, I have found waking up earlier has made me more productive, healthy, and happy because I have the extra time to do the things that make me productive, healthy, and happy. I now wake up at 5:30 every day, including on the weekends.
Questionnaire: www.chronotype-self-test.info...
Sleep Cycle App: www.sleepcycle.com
đ Write Up - zhighley.com/morning-person/
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0:00 Intro
0:44 Circadian Clock
1:44 Shift Your Clock
5:32 Make Life Easier
Editor: Martino Gasparrini
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Who am I:
My name is Zach. Iâm a fourth-year medical student in Philadelphia. I make videos about medical school, studying, and growth. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post it either on CZcams or on my website đ (zhighley.com/ââ).
I write a weekly newsletter đ (zhighley.com/newsletter/ââ) linking the best things I read, watched, and listened to that week. Join the 4,000+ that read it every Sunday morning.
The Gear I Use to film videos: zhighley.com/resources/#_YouTâŠââ
What Iâm Reading: zhighley.com/resources/#_Booksg
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For me, itâs not about productivity. Itâs about having time in the morning to just chill. Not having to rush out of the house to get to work on time is amazing. Iâve been getting up around 5:30 for 3 years now. Itâs amazing. Having time to cook a better breakfast, take longer showers, longer time to exercise.
This was exactly me when I had a job. I had to leave the house at 7:00 to get to work by 8:00, so I would get up no later than 5:30. Like you, I didnât like the feeling of being rushed. Plus it gave me time to spend with my animals before I had to leave.
You read my mind. I feel so rushed and stressed when I donât give myself 30 mins to chill in bed before I get up and workout etc.
I would love to be a morning person and wake up early but here in Denmark it's so difficult to wake up early when it's so dark and freezing cold đ„¶
what I really appreciate about your videos is that first you try something and then you explain how you did it and give science based advices to support what youâre saying.
youâre not vomiting the same things you hear every time and everywhere just to put up a video.
great work Zach đđ»
Another amazing video, Zach! Thanks for sharing with us!
Cheers from Brazil!
There were definitely some great tips here that I'll be sharing with my mom too.she doesn't get much light in the mornings. I loved how informative your video was, definitely need to up my game as I want to create more informative videos too. Thanks for sharing!
Your videos are well thought out and practical! Great job Zach
I love the tone & manner of your video!
Great Work Zack! needed it.
I love how you always show yourself trying something and then make another video explaining how to do it (just like the running videos)! Super cool!
Youâve discovered my master plans
Creative reply my sister
i love your channel because a great number of times you have scientific proof on the things that you are trying to convey to people.
Great content and amazing quality of video and editing.
I learned about this in undergrad, so I think itâs great that you are making this info widely known. I really like the specific examples that dug into advice we hear often. Ie Iâve heard several channels suggest getting more light exposure to sleep better but actually describing how lux content varies between indoor vs outdoor environments was really intriguing.
Goooood job Zach!
yeah i really didn't appreciate the difference in the output of the sun vs inside
eyyyy just the video i was waiting for. thanks zachy
Hi!!!!!!! Thank you so much for this video! I have scheduled to start waking up at 5am every morning starting next Monday morning. This month I am focusing on trying new things that will improve my body and soul - things that scare me but I know are important to being more productive and starting my day in a positive way. Thank you again and I hope you have a lovely week! â€â€
How's going? haha, tell us!!!
This really helped me a lot thank you. I went from 8am to 7 am now and Im slowly going back to my old routine at 6am. It realy helped with my depression.
This came just about right in time đđthanks
Love your videos, pls continue â€
The most valuable here is cold shower in the morning. I cold turkey snapped from 8am groggy as hell, to 5am, ultra alert by 5:30am, workibg/being productive by 6am. COLD SHOWER. I swear on my life it'll change everything. And you don't have to start it freezing cold to where you can't get in. Start it Luke warm/warm to where you can actually get in, then walk it down slowly, u till its cool/cold and where you get a shiver and want to get out. Do that till you can stay in there for a couple minutes. You're morning will completely change. Caveat is... You'll get really sleepy around 7-8pm, sooo not so great if you're younger and all your friends constantly go out late at night. Great if you want to outperform your coworkers/get home stuff done.
Wow, the questionnaire is so insightful. It even told me my natural bedtime which explains a lot and now I don't have to feel guilty about staying up late and going to bed at 1 am. I am a moderate night owl. After 2 am, I get way too sleepy but before 11 pm, I am too alert to sleep. There's other details in the results too which are really helpful.
Thanks for the video and for the advices man.
Have a great weekend.
Thanks, you too!
Good point Zach.
I LOVE MY MORNINGS. I get up without an alarm clock between 6-7am every day and mornings are the best parts of my day because I get more done, I am excited, nothing has happened during the day that could affect me and I'm in full control of how my day could look like later on. Thank you for this video đ
Great breakdown of the steps to become a morning person! I appreciate the evidence-based approach and the practical tips for shifting the circadian rhythm. Consistency truly is key in making this transition smoother. Thanks for sharing these valuable insights!
I've been doing all these things consistently for years, and am still not a morning person. It's just not possible for everyone.
Iâd like to thank you for giving the motivation to finally start doing what ive been postponing for months. Iâve been binging a lot of your videos. Iâm just some lazy 34 year dude stuck in a dead end soul sucking job that pays peanuts. Itâs time to change that. To at least add some of what Iâm passionate back into my life. Thanks!
Maybe I'm late, but I just want to wish you good luck in changing your life for the better. Don't give up, you got this!
Howâs it going champ?
Iâm definitely way more productive in the morning! Once itâs night and dark outside itâs so much harder to be productive and I naturally start relaxing generally.
my constant source of motivation...thankyouuu sooo much Zach!!!!
You got this!
Hi Zach,
Super helpful video, could you share some research you have seen on the difference between female and male sleep needs and sleep cycles?
Awesome and very helpful video, thanks.
great video thank you!
The islamic routine
Wake up just before sunrise. Do your prayer or meditation or reading for 30 min. Then start your day.
Take a power nap around 2pm for 1 hour or 30 minutes. This will provide energy for night.
Take light meal and Go to sleep around 11 Pm.
Adjust according to your needs.
love your videos
Sooo gewd! Thank youuu. Cheers from Jakarta, Indonesia! đ
This channel is gold.
Thanks for this video. This is truly inspiring.
Thanks for watchingggg
thank you very much for your videos
I love your way that you always trying to teach important lessons of our life.................yea , maintaining of circadian cycle is so difficult for a medicos., So I will always trying to maintain it ............â„ïž
Very informative!
unimportant note: You bring me strong feel of peace and calmness â€ïžâ€ïžâ€ïžâ€ïž
What about weekends, when I stay up later on Friday/Saturday nights? This is when I get to do that thing - go to bed when tired and wake up....when I'm not tired anymore. It's always so hard waking up on Monday though, ugh.
My Struggle is when I'm in a bad sleep schedule, I'll try to go to bed at a reasonable time, For it to take 2~3 hours to fall asleep, Only to repeat the bad sleep I had the previous night. It's an awful cycle to be in and incredibly difficult to get out of.
May you get more n more success in your life.. your videos are very helpful for me..
Same to youuuuu
Needed this video! đ
Glad to help!
Thanks for this video.....
Love you Broâ€
Love you
im someone with adhd so i have a completely delayed sleep cycle typically. i can train myself to wake up earlier but i can never commit to going to bed earlier because iâm most at peace late at night when no one can disturb me, so i just end up getting less sleep. currently iâm going to bed between 12-2am and waking up like a half hour before my first alarm even goes off at 8.
"Get some early light," meanwhile the UK at 7am: đ
I've actually been getting up earlier this week because of these sorts of things, it does really work, cheers Zach.
Over 8am in Scotland. At 3 am in the Summer after 4 hours of night
This is a great video I've ever watch it really says something different đđđ
This video is right on time!! Just today morning I was thinking about how to get up early because I'm unable to do so these days. Perfect!
You got this!
@@ZachHighley thank you!
Would love a video on sleeping and sleep hygiene or tips when on a night shift at the hospital!
I donât know what it was about your video that clicked for me. But 1 morning I woke about 530, thought âhalf hour till alarm goes offâ. Then I remembered Iâd need 90 minutes to cycle through sleep not 30 for alarm. I got out of bed and I have not needed an alarm since!! I wake at the end of REM cycle and get up. So much more time to ease into the day. More energy throughout the day too not constantly feeling cheated out of sleep. I just had to share. Thank you!!
Thanks for sharing this motivational video. Brother Your video always inspire me. Have a great day.
You inspire me
@@ZachHighley :)
Every time when I become morning person I lose my ability to have a life in the evenings. I want to be productive in the eveningsđ€·đ»ââïž
Thatâs fine, some people are more productive at night time, thatâs just not me
Ok listen. I'm most productive in the morning when it comes to things I don't want to do but have to do, like homework, chores, or errands. But more productive at night with creative things, like writing. I was at peak productivity in my teens when I was getting 4 hours a sleep. I can't do that anymore, so I cry
You can try to rest in the afternoon ( maybe 1 or 2 hours)
@@SilverHawk214 It's the very same for me!
Me too đ
Getting in the good stretches and workout too! I had night schedule and maybe my body got ised to it so am more productive however i do lots of creative work. But i live outdoors and am back on night schedule currently to sleep through this record heat we have had. I have to start switching back now đ
i love the darkness and the coldness and the quietness of the morning
Thank you so much for your videos Zach. You are so inspiring.
I also have a few questions:
1. do we need to shift our sleeping time as well while shifting out waking time? (sorry if you've already mentioned it in the video)
2. I am a dental student and I have my finals in March. After seeing patients during the day in our clinical rotations, I become extremely exhausted and find that I can't study or revise once I get home/to the library... Do you have any tips on productivity/combatting fatigue and exhaustion after clinics especially for final exams?
Thanks in advance :)
Yea shift your sleeping time as well and aim for whatever total sleep goal you have. Iâve been there many times, I would say force yourself for 1 hour after clinicals or try and find time during the clinical or before the clinical to do the work. Go hard on the weekends
@@ZachHighley Thank you :)
The video I was just looking for
I have tried so hard to break up with the snooze button but itâs so difficult for me. I also find it more difficult to get up early in the winter when itâs so dark. You have some great tips here though, Iâm going to download the app!
I like to put my alarm clock (or phone) where I cant reach it so I have to get up to turn it off.
You could get an alarm clock that slowly lights up to simulates a sunrise in your room :)
i watch this on 05:57 and sleep yet
It's something I needed as exams are near ND my habit of waking up early got stopped due to đ„¶ but will again start from tomorrow means today đ
Thnk uđ
Thanks for the video. I want to change my schedule so I can study for MCAT and prepare for med school application better!
Best of luck!
Its a more important video. Thank you
Nice summary of the Huberman lab podcast :)
perfect timing, need to sort my sleep out asap
Good luck
My result for the quiz was slap bang in the middle. I'm not a morning or evening person. I'm just right in the middle. Very helpful
What did it for me was raising ten children. Now that most of them are grown I find myself up without an alarm at or before 3AM seven days a week after 5.5 - 6 hours of sleep and I am good to go. No excuse not to hit the gym now so that's what I do before work.
what app are you using?? also thanks for the tips, love ur videos
Also eating too often throughout the day and eating too close to bed time can throw off your circadian rhythm. So can not being hydrated enough. So practicing healthy fasting and good hydration to help. At least thatâs what helps me.
I've relented to being a night person. If time is a construct of society so is the need to be a morning person. People should work when they're the most productive regardless. Circadian rhythm was only created because of light and dark, but then you'd have to live in an area that has an average day/night hours and that's not everywhere in the world. Kind of interesting when you think about it in a geographical sense.
Well, most offices and business operate either 8 or 9 to 5 in any part of the world, so?
Awesome video! I am a morning person and am fine getting up early, but how do you do it with night shifts in the hospital? I just started working as a doctor as well and find this extremly hard
I used to be a night owl, but I started going to sleep earlier and earlier and, over time, was able to get up earlier. I have to be up early for my job, so now I wake up between 5:30-6:30 every day. I get more done and not tired after I wake up. It takes time to get in an early morning routine. I'm just more productive in the morning and prefer to work out in the morning as well.
I hope this will be me. Always been a night owl, but want to adjust to be more productive and energised.
what time do u go to bed
that great video from great man
Too kind, thanks
This guy is great. Sleep app should sponsor him asap đ
I've had to work every shift you can imagine. It always baffles me how so many people think they're stuck with only one possible sleep schedule, and act like they can't adapt to anything else. The people I know who have this problem don't even try all the things available to help them adjust. One group seems to be the ones who insist on staying up all night partying every weekend, when they have morning shifts all week. But of course it's easy for me to say that when I don't like partying at all.
Just found your channel. You are adorable. Look forward to watching thru your videos.
What do you think of exercising first thing in the morning by after waking?
I use a sunrise alarm clock with a gentle sound like birds chirping and it really helps waking up in the morning! The alarm clock mimics the sunrise coming up and uses a warm light
Which clock did you purchase?
@@erinobrien8793 I found one on Amazon called the wake up light sunrise alarm clock
VIDEO IDEA: Top STOIC habits for students
All premed students have seen in the texts preoptic optic chiasmatic hypothalamus if dont understand the concepts youre not ready for premed .Its discussed in basic human anatomy ,psychology texts,classes. mentioned before in introductory psychology classes.
Some great advice in here. I see now that my biggest problem is definitely eating 3 house before bed 10:25
I guess I need to start doing this tomorrow! đ€
Let me know how it goes!
I will âŁïž
Let me know how it goes
Dieser Typ motiviert mich vom Gehirn her so krass !
Deswegen vielleicht passiert und nein so ist es
Passiert alles aus GrĂŒnden
Jetzt mal persönlich gesehen
Thanks for watcching!
@@ZachHighley Thanks for sharing. A great channel for improving our potenial
I feel like I can live with any sleep schedule as long as I have at least 5 minutes to wake myself up even if I only slept a few hours and when I took the questioner it proved this by saying that I was in the middle range
Hey Zach,
Love your content. I'm a MS2. I've been using Sketchy for Pharm but it's ALOT. What did you use for Pharm to get through MS2?
And how did you apply it to Anki? Any help will be greatly appreciated!
Hey I have an Anki class on skillshare coming out soon but basically: the Anking deck (search Reddit) and then unsuspending cards after you do the specifically labeled sketchy video. So you watch a sketchy video, go to Anki and find the âtagâ with sketchy video (say cephalosporins), then do those Anki cards. I have an old video on it here: czcams.com/video/OdatyDDz4rU/video.html
Thanks! I appreciate it. Iâll be checking out your new service platform
I live in the Netherlands and in the winters the sun only rises at like 8 AM, so how would I wake up at 6:30 AM and expect to be exposed to light? I understand for summer, but winter? Are there alternatives to sunlight for winter?
all the pointers listed in the video demands some form of consistency. what about shift workers? shift workers constantly have to push or completely change their circadian rhythm to meet the demands of the job based on the manpower required. i recall a study being done that said that shift work/irregular sleep being more detrimental to our health than 10 years of consistent smoking/alcohol addiction, if so why do we still implement differing shifts for people?
Love the video and I am trying to do these things slowly to have a good morning. My only question is, since you are saying we should get daylight in the morning to tell our brain it's time to wake up, what is a good way of doing that in the winter? Here where I live, the sky doesn't get bright until like 8am. And I need to wake up at 6:30 to go to work. Do lightbulbs still work fine in that case?
I mean I'm sure it's better than nothing but it seems kind of sad that there is no way to wake up early and get the natural light at the same time
I would like to know that too. In the dead of winter where I live it only gets light at 9am and on a cloudy day itâs only fully light by 10am.
I just saw in another comment that you should get a light therapy bulb or lamp. The bulb should have a minimum of 10000 luxe and should be shined on the face in the mornings.
Some of my friends have special alarm clocks that shine a bright light at you. Not sure if it works but they swear by it
Oh man! The life in the evening and / or at night is a big fat illusions.
All we do is either hang out with friends, munch food or the most common worst habit is spend our time watching screens.
This watching screen typically includes, binging on tv series, playing games, browsing internets, writing and reading comments on YT, Twitter etc, checking social networking sites or simply browsing internet.
Overtime, this starts to erase our purposes in life, creates lack of motivation, in many cases results in depression, and physical health also starts to deteriorate.
On the other hand, waking up early in the morning after a good night of enough amount of sleep gets one roaring to get going on the day, the morning vibe itself fills one with motivation and wasting time on screen at this point is hard for many of us.
The benefits of early to bed and early to rise is indeed the way to be healthy and wise.
Iâm a night owl but my classes force me to wake up at 5:30-7am⊠I hate it because I canât focus during the day even if I slept 7-8h. Iâm normally productive between 8pm-1am. So with waking up this early I loose almost all those hours to sleep/getting ready to sleep etc
Im an M1 with narcolepsy and my sleep hygiene is so bad. I get behind on work, or get distracted with my work, and become tired throughout the day. Im starting treatment, but any advice?
I have given up on this because as a junior doctor I have to work 9-9, night shift long shifts etc. You are also a medic so how do we do this?
I don't actually need to be a morning person, but I'm going to use these tips to try to break the habit of going to sleep at 1-2 am when I need to get up at 7đł
Great video! Can you elaborate on the reasoning behind your suggestion to wait 90 minutes before drinking coffee? Usually, the first 90 minutes is the easiest for me to make and prepare my Moka coffee. Thanks!
The caffeine disturbs the bodyâs natural release of cortisol in the morning.
After 90 mins your adenosine rises. This is what makes you groggy. So the caffeine actually performs its intended task after this amount of time and will actually keep you alert
Would you happen to have any recommendations for SAD light therapy alarm clocks? I have been *really* benefitting from waking up before 6:00am everyday because it gives me time to stretch, drink some cold water, exercise, go for a walk out in nature, practice mindfulness, take a cold shower, eat breakfast, and *all* the wonderful things! However, I live in the northern Midwest (in the US), and winters can be really challenging for me because waking up to a cold, dark environment is... well, hard. And it makes me feel as gloomy as it looks outside! I've found some decent sunrise and sunset light alarm clocks that should help me wake up more naturally at set times, but none of the alarm clocks I've seen also function as a SAD light (10,000 lux). Any pointers help. Thanks in advance!
Where can I get those exact Rothko paintings + frames???
Hopefully my daughter won't wake at 4am again thank you for this â„ïž I finish work At 11pm and recently my nearly 2 year old been waking so damn early đ© and I been getting extreme depression from the no sleep! I don't want to wake up early I just wanted to know more about sleep. Lol I miss it đ€Ł
Hey Dr Zach, I take a high dose of benzo before I go to bed each night. Could I become a morning person? Should I even try?
So, if according to the questionnaire, I am somewhat an evening person and my natural bed time is around 1 am, is it still possible for me to push it earlier ? I like going to bed later and sleeping till around 10-11 am, but life usually happens in the morning and being a night owl really does not help, as society is made to begin its activity in the early morning, not late morning
Do you think relationships between two people with completely different chronotypes can work? I can imagine that it could be very difficult.
Ps: love your videos, you helped me a lot
Hey, my comment with my current life situation. I usually go asleep before midnight and my bf sometimes even before 10 pm. Recently he told me that he considers me as "a little girl" and "non-adult" when I'm not able to go to sleep earlier and that we don't have much time for each other during the week. I feel pretty down about this. Think I am gonna find someone who has similar rhythm :))
@@Shuichi789 I had an ex who was like that and called me âlazyâ for not getting out of bed at 5-6 am when he did even though I was incredibly productive in the afternoons and evenings when he was tired and only wanted to watch TV. Been better without his negativity for the last 25 years. Itâs better to find someone who supports who you are.
@@Shuichi789 I'm like you and free! ^ÂŹ^
I love BJJ which I have recently started but it does play havoc on my sleep, finishing training at 830 ish and then not eating til 9 when i want to sleep at 1030/1100. :(
Not me watching this at 4 am