• Sophie Bostock, PhD

How can you make it easier to wake up in the morning? 10 ways to reset your Body Clock



If you've got used to getting up later over the last few months, you may be wondering how to get your mornings back on track. This is especially difficult for natural night owls, who have a delayed body clock.


This video explains 10 ways to reset your body clock, and help a night owl gradually shift towards becoming an early bird.


You'll have to watch the video for the full explanation, but here's the gist:

  1. Gradually shift your wake times by up to 60 min per night

  2. Use bright light to get out of bed

  3. Get your body moving in the morning

  4. Eat breakfast

  5. Before bed, dim the lights

  6. Limit exercise late at night

  7. Finish your evening meal at least 2 hours before your planned bedtime

  8. Set a screen cut-off

  9. Wake up at the same time as often as possible

  10. Protect at least 7 hours sleep for adults, 8-10 for teenagers.

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