MORNING PERSON IN 30 DAYS ☀️ How Anyone Can Learn to Wake Up Earlier 

If you have a shorter circadian rhythm, you’re a morning lark; a longer circadian rhythm and you’re a night owl. Neither is morally superior over the other. You may think, as a morning lark, that you’re getting your stuff accomplished before night owls. But turn that thinking on its head-maybe the night owls did your morning stuff the night before.

Keeping the exact same wake time, NO MATTER WHAT, is how I fixed my insomnia. It took about a year, but it worked.

I am a night owl and I come from night owls. For 16 years I’ve gotten up between 6:15-7:15am and I still feel crappy every morning. A few times a year I get to sleep until 9am and I feel SO much better. It’s not BS that people have different internal clocks… it has to do with bodily hormones such as cortisol, adrenaline and histamine.

I will say that not being able to wake up early is not BS. Some of us with chronic conditions sometimes CAN'T wake up early.

I love this! Changing my schedule was SO HARD and it took a few months, but I feel better on my current schedule than I ever have. I used to be a night owl and stay up till 12 or 1am, and get up about 7 hours later. I read the research about going to bed/sleep before 10 pm, because our body releases stress hormones after about 10 pm that make us more alert and on "night watch" making it more difficult to fall asleep. No matter how tired or awake I was, I started getting into bed by 9:30 every single night. At first I wasn't falling asleep till a couple hours later, but I could read, journal, pray, etc till I slept. Now I'm usually in bed by 9:30 and sleep by 10. Establishing a consistent bedtime was more important for me than a consistent wake time. My wake time sweet spot is 6:30-7 am. If I wake up later, or go to bed late, I just don't function as well. This saved me at 29 years old. Cured insomnia, depression, helped anxiety, etc. Lots of people say they don't study everyone and that's true, but what the studies find is also true. You do you!

Interesting however there ARE people who function better on an alternative schedule and there is nothing wrong with these people. My friend is a ‘night owl’ and does his best work later in the day and at night, hence the reason he works 3rd shift.

I used to be a night owl for 20 yrs of my adult life. Then I became a mom at 51. It took some time but I adjusted to a morning person. I get up 1.5 hours before my kid. It gives me a silent space to start my day calm and focused. Been doing this for almost 3 yrs and I still laugh at myself that I am in bed by 9pm

I'm in my 70's. After working rotating shift work and the midnight shift for nearly 30 years, I can honestly say that I feel better when I stay up till midnight and get up around 5:30 or 6:00am to feed our cats, then I stay up for a while to "wake up" and get stuff done. I take a nap at some point during the day to catch up on an hour or so of sleep and keep on going. It works for me.

Everyone always says "sleep is so important", but very few tell you that your bedtime/ wake up time matters too. Thank you for this short and well explained video! I used to get up at 6:30am for most of my life, but since having kids I realized that I need to be up at least an hour earlier to get things done, so that the morning routine runs smoothly. 5:30am is my morning wake up time and it just works better for my physical and mental health.

Owls of the world, unite!😃

You hit the nail on the head for me -- waking up early means I get time to do things on my list that I can never get done during the busy evenings!

I’m going to try this! I REALLY want to be up at 6:30am each morning but never get it started. Tomorrow I will start your method and my purpose will be to walk on the treadmill for at least 30 minutes, then knit for an hour before work, while I drink my tea. I feel inspired 😊

While my husband recovered from a leg amputation, I took a leave from work. While a stressful time, I didn’t get up at my “work” time and didn’t have issues with anxiety. Fast forward to September. Bed at 11, up at 6-6:30 M-F. I started waking up nervous, with feelings of dread, and more recently…a panic attack. Studies don’t “study” everyone.🤷🏻‍♀️

This is such a great video and it gives me food for thought. I am 67 years young, and an early riser usually between 5-6am. I’ve been going to bed earlier than I used to, now around 1030pm. I do feel better however sometimes I can toss and turn from 4am until I just get up. 🤷🏻‍♀️🤷🏻‍♀️ Drives me nuts at times.

This is a great tutorial and intro to stabilizing mornings. My constant problem is hitting the snooze button. So, when my alarm goes off, I'm going to turn on my salt lamp, which I have next to my bed, instead of the snooze button. It's less jarring. Then I'll start with bed stretching, which I already do (when I eventually get my butt up🤭). And I'll drink up the water I have next to the bed to get me up. Thank you for this prompt, I really needed to make these changes.

This is a great video! Its easy to come up with every excuse under the sun why getting up early isnt good for you, because it is difficult to begin with. But overtime and with the correct routin in place for you, its absolutely good for everyone. I think the main problem is people don't know how to keep a solid routine and stay organised. Maybe learning discipline is the hardest part. But if you've been discouraged, don't give up! Keep at it!

I'm coincidentally doing this right now so I really enjoyed hearing your perspective. It's actually been easier to get out of bed than I thought it would be. I love having so much done already before I arrive to work each day. This past weekend I woke up around the same time without the alarm and felt refreshed!

I changed my routine around the holidays of 2018 when I started a 6am hot yoga class. Up just before 5am, do whatever chores to be done, few dishes, laundry and out the door. I do get the 8 hours on the weekends though 😆 that is my routine. Better than my routine before that..... I feel better altogether is the most important part, so happy for that reason.

A question that comes to mind … does that mean getting up early cause happiness, or are happy people more prone to rise early??

The 7hr tip is really helpful because I felt like if I wanted to get up early for time for myself, then I had to sacrifice evenings with my husband- If I’m up til 11 I’m not going to be up at 5. But 8 hrs is not essential, then 10-5 seems doable. Thanks!

Hi kallie, after reading some of these comments, I think it would be great if you could do a video on growth mindset vs fixed mindset, including self limiting beliefs, and how someone can't do something "yet" rather than "not at all" if that makes sense. Love your videos!

Waking up early in the morning it has many benefits. Great job ❤️🌹

Kallie, thanks so much for these videos. I have been making small, but steady, changes over the past couple of years and your videos have been a MAJOR help! Thank you so much. God bless you and your growing family!❤🙏🏼🥰

I actually have a neurological issue similar to narcolepsy that makes it difficult to wake up at ANY time but the research is correct and, even though I feel 💩y after any amount of sleep, I STILL feel slightly less 💩y after 7 hours of sleep. Also, my condition makes me sleepy All. Day. Long. So fun! But, if I wake up earlier I still get more done than if I wake up later, though I struggle GREATLY to wake up (at all. At any time. Even with 12 hours of sleep.). So, challenge accepted. I’m happy to try because even if it was a small improvement, it will still be an improvement. 😊❤

I've appreciated your approach to simplifying life and decluttering as a result, so have followed your blogs with interest. As a lifetime night-owl, I watched THIS video out of curiosity rather than a belief it could be done, BUT... Since I retired, my sleep cycle has gone crazy and I need to do something. Your ideas make sense (just not THAT early!), so I'm going to get your e-book and commit to 30 days of 8AM rising. Wish me luck!

Everything you said rings true in my overall experience and what I’m going through right now! The alignment of this video drop w my life right now couldn’t be more perfectttt! Totally joining the challenge!

Okay so what about people with circadian rhythm disorders? My brain and body, my genes if you like, think bedtime is 5am. And yes I can shift my schedule, for awhile, but it always snaps back eventually because I don't get Quality sleep and end up so exhausted I can't be woken up for anything. Also, sorry but a lot of these studies are conflating correlation and causation. People who sleep in sync with the societal clock naturally are of course going to be better off because they aren't fighting their brains and bodies and forcing themselves to be up and functioning at a certain time. Those health benefits are far more related to the ability to get restorative sleep than anything else. I know because I've experienced it and seen so many people with my condition go through it And I've read the studies that asked the question what matters more, timing or quality. I'd bet anything that if you tried to sleep on my schedule you'd quickly begin to feel exhausted and have other health problems. Actually that'd be a fantastic challenge to see you try: sleep on the opposite of your schedule and see how long until your body snaps back. I'd bet you can't make it a week going to bed at 5am and getting up at noon. Heck I'll put money on it even. I'll buy your whole family dinner out if you try it.

Your clean sink challenge was amazing for me I'm excited to try this out!

I love how much research goes into your videos ❤❤ thanks, Kallie!

I've been motivated with your routine. I'll try it🤞🏼

Your video is very much appreciated. I have chronic fatigue and chronic pain and getting out of bed at any time is litterally painfull and nauseating. But I so much would like to be an earlier bird so to speak. Thanks to your tips I am going to give it another try. Maby springtime and rising temperatures will be of any help aswell. have a nice week!

I need to keep regular sleep hours because if I don't I'm more prone to migraines. What finally worked for me was to put my alarm across the room (or even in the next room!) so I HAVE go get out of bed to shut it off. Once I'm all the way out and on my feet, it's easier to stay out and get my day started. 🙂

well this was VERY inspirational! I also purchased your ebook (great price!) and will start today. this is huge for me, because i always tell myself "i'll start on monday" but monday just slips right on by. thanks for this and for the great price on the ebook!

I use to be asked if I could not "be so happy in the morning so early" at work...well it's in my DNA. I get up same time each and everyday, go to sleep and I fast for at least 12 hours from dinner to breakfast. It all works.

I'm naturally an early riser but have been really tired lately despite waking up early every day because my bedtime has been all over the map. I will take the challenge this month just for the bedtime!

This is really helpful! I was a night owl, and then I became a strict morning person. I slipped up recently, and went back to being a night owl. So I will be doing your 30 day challenge!!!

This is the most beneficial video I have ever watched about waking up early! I have struggled with this so much! I am going to try your methods and see what happens!

Why would you do this though? Yes, you CAN control when you wake up, but all the research suggests that you’ll be healthier, more productive, and overall happier if you match your sleep cycle to your genetic chronotype…

Getting a dog really helped get me on a regular sleep schedule.

Thanks again for this refresher, Callie. The first video of yours I ever watched was way back when you did how “tomorrow Callie” would thank you for preparing to get up early!

Thank you for inspiring this old night owl to make a new habit

I've been struggling with insomnia lately (a lifetime issue off and on) so I'm taking this challenge!

I work second shift most of the year, and have kept a mostly consistent sleep schedule for over a year. Still could not rouse myself in the morning. And this video hit what was missing for me: purpose. To be fair, sometimes purpose is cuddling with my cats first thing in the morning, but I can't do that every day. Or at least not for a long time. :)

Finally a video that described very clearly what I have to do

For years I went to bed at midnight and got up at 5:30 am feeling fully rested. If I moved my bed time to 10:00 pm try to get closer to the recommended amount of sleep I found myself waking at 3:30 am after a few nights. 5.5 hours was what worked for me. That worked well until I caught covid last fall. For 4 weeks after that I didn't have enough energy to work more than 2-3 hours a day. Now I can put in a normal workday but I need 7.5 hours of sleep every night. Before covid I would fall asleep quickly and rarely wake up during the night which is probably why 5.5 hours was enough. Now I wake up several times during the night so my sleep isn't as restful as it used to be. I'm hoping that the longer days and warmer weather of spring and summer will reset my circadian rhythm back to what it was. I miss that two hours of awake time.

Thank you ❣️ I have been thinking 🤔 about this specifie thing. I want the me time. I want my glamour back and I want to Organize my mornings, my bedroom, and start studying. I just did my vitamins and decluter something, today. Tomorrow, I have early plans for me. Doing some returns and two groceries Stops. I want to simplify my world while adding and making myself a priority. MySelf Esteem come from believing that I am important. If I value myself otherwise, if I am the first to ignore myself everyone will too.

I love your channel. It’s like we’re on the same trajectory with what we want in life. Thanks for the content :)

Great video & super practical tips! 👍 Your point about getting up at the same time every day (whilst initially hard) was a game changer for me.

I am a recovering meth addict of 30 years, and I am struggling with insomnia, and staying asleep. I can take 4 Tylenol PM's and lay in bed wide awake every night until 10am and finally get to sleep and will stay asleep until 5pm, and feel exhausted. I feel like my dopamine kicker is kicked and I am waiting to die. I am 50 years old and I can't,snap out of it. It feels like hell on earth but I just hit 6 months and will keep going. Quit cigs and gambling too, so my body is still in shock. I PRAY it gets better, because this is a long recovery.

Going to be a regular 8-5 worker from being all over the place worker, I can tell from personal experience that it was much healthier and happier to be that 8-5 person than the all over the place person.

Congratulations on the new home! It is gorgeous! Thanks for sharing it with us! Loving the home content ❤️

I can sleep through the day everyday no matter how much sleep I got at night. I take meds for PTSD that help me sleep but I still wake up wide awake about 4 times a night. I don't let myself get up or start doing anything or I will not sleep at all even with sedating medications! Recently, my mom said that right from birth I slept great during the day but come "bedtime" I would get my energy, be my happiest and so on. As I got older and still had a bedtime, I still woke through the night. Once I was in grade 5 or 6ish my parents had a "bedroom" time BC there was no way to get me to sleep until I was ready. I went home sick from school at least once a week with fevers and nausea and headaches and it was from my sleep being messed up. I'm 38 now and my mom still says that I am naturally nocturnal. It doesn't surprise her at all that I'll watch the sun set then be up when it rises and then finally get restful sleep. I've tried so many things to be a morning person, heck I have an 18 year old and 20 year old I had to be up in the mornings, but no matter what the schedule was, my restful sleep comes during the day, usually with lights on and curtains open. There were plenty of days (most) that I got the kids off to school and then had breakfast and coffee and then went to sleep until they were coming home! I've always felt super lazy BC I sleep through the days, yet I can see that im not BC the things get done. While I totally think most ppl can adjust I also think there are some ppl who were born like me and just have their days and nights confused indefinitely. In the summer here when it's only dark from 11 until around 4, I often don't sleep at all esp at night. It's so weird. I do go to bed at the same time each night though and have for years. When I look back at my childhood, my grandma napped every day and was up more than down in the night. I would bet money I'm one of the ppl who has the genetic traits of a bat 😬🤣

Such GREAT information, as always, Kallie! Thank you!

I’m going to give this a try! I’ve been wanting to wake up earlier and this the motivation and how to I needed.

I’m excited to try your advice. I work four 12 hour shifts, then off 3 days. I’ve struggled finding balance and allow myself to sleep in too long on the weekends. Most weekend days I wake up naturally at my scheduled work day time, try and force myself to fall back asleep, then feel awful. It’s almost spring and a perfect time to end this cycle! Thank you!

7 hours, I’ve got this. Thank you.

What about people like me who work nights? I don’t get off work till between 1 AM and 2:30AM. So I get in bed between 2:30 and 3:30 I get up between 10 and 11 AM. So I try to get 7 hours which is what I’m good with. Anything less I’m not good. So my early May look different than your early.

Video idea to talk about how you adjust this for when you have kids or baby wake u up at night. Do you stick with wake up time? Sleep in? Take a nap later in the day?

I’m in the midst of changing my sleep schedule. Although I am going to bed earlier, it hasn’t translated to waking up a whole lot earlier. I’ve really been a night person my whole life, but I also have worked morning jobs where I conformed to earlier days. It’s hard though. It’s simply not all choice. Some of it is “hard wiring” that makes us a certain way with sleep.

I need this! Great advice, thank you! 😊

Ok - I’m on day 2…I’m definitely questioning the 7 hours thing…😴😵‍💫 - the “30 minute leeway “ for sure helped this morning…time for my 20min stretch video!

Good Saturday morning Kallie. Great video (as always). I'm glad to see you're doing well - and certainly well rested. Thanks for sharing your thoughts on how to get a good night's sleep. 😊😊👍👍

Thank you for the lovely video ❤️

I’ve always been a night owl except when I was working and needed to be at hospital at 7:00am.Now since retiring I have become a night owl again.I’ve tried melatonin etc to adjust my sleep schedule, not working. I’m going to try again because my husband wakes up at 6:30am every morning all year and he works from home 🙃

I love your energy and peppiness. Thank you for this video.

The whole reason that society runs on the day clock is why im a night owl lol. Less stress from people calling, having to do errands, less distractions for me to do what i want to do like working on my channel videos, painting, etc. i dont sleep in much either anymore. Always up by 7am

My sleep schedule is all over the place. Sometimes I sleep at 11pm sometimes 3:30am so I’m waking up anywhere between 11am-4Pm :/ lately Iv been trying to wake up in the early 11ams and be okay with it. I go to night school for 4 3 days a week then 9-4 on Saturdays wich makes it hard for me to find my perfect time to sleep and wake up. After going through it, even tho I would love to wake up at 5, I’m sacrificing an hour in the morning waking up at 6 so that I have 2 hours at night to have time to chill, hang out with my fiancé and properly get ready for bed. I love my nights, I’m a huge night owl but I’m self employed and I’m school so for now untill I graduate I’m going to try to shift into a morning person

When I was working I was up at 4:45 and out the door between 6:15 and 6:30. I showered and applied makeup and got dressed. Then I prepped my lunch, cooked breakfast for my hubby and me, looked at the newspaper headlines before I left. I had a 30 - 50 minute drive depending on the traffic. Getting to school a bit earlier than required allowed me to make a cup of tea and review my plans for the day. But now that I’m retired, that’s another story! I’m also at that age when I get up 2-3 times per night to pee, and I have a hard time going back to sleep.I would love to get more than 3 hours sleep at a time! Yes, I’ve talked to my doctor. She recommended Benadryl or melatonin.

I definately need to be active. I will fall asleep with coffee in my hand if I am sitting first thing in the morning.

but this also depends a lot on your work and society around you. you can't go to bed at 10 p.m. to wake up at 5 a.m. if you work until 10 p.m. or if you work night shifts... also, I have a colleague that goes to bed at 9 p.m. cause he wakes up at 4 a.m. and he basically misses all the social stuff. waking up this early is great if you want some time alone or to do some work, but for a normal life, most of the people won't be up before 6 a.m. and will stay up late until midnight or so...

I call bull the studies that "prove" that being an early riser is better for different reasons People are not made from the same cookie cutter. I organize my life around my sleep pattern. I for instance make (medical) appointments later in the day. Waking up late in the morning makes me feel good and it works for my family because my homeschooled kids are nightowls too.

The key to waking up early and in the most painless way possible is to develop a discipline of going to bed and sleep early / earlier.

Loved all of this advice! Once again, thank you!

True story: My mental health and physical health were much better when I slept from 11-6am every single day. Now that my ADHD husband is on his 15th year of rotating shift work, it takes me 9 hours to get maybe 5 hours of sleep and my body is not appreciating that very much.

I have to say that my husband wakes up every morning by 5 am and goes to sleep by 9 pm. He is a complete grouch. Of course, I believe this may be due to his line of work. He is a concrete finisher and has been for 35 years. Very physical labor.

My kids have been waking me up around 6am for years. I will never get used to it 😭 I hate it

So easy to buy and download. Thanks for that! Keep it up!

I NEEDED this video! Thank you for the tips.

When I was in 8th grade, our teacher casually mentioned that if you slept every night for 8 hours, you’ve slept 1/3 of your life away. Ever since, I sleep five hours maybe, and that’s stretching since it takes me half the nite to get to sleep. But I’ve never wanted to sleep in, esp in summer. If it’s light out….me too!

Neurodiverse people often have a delayed circadian response. It’s harder for us to change.

Great content as always ❤ another video to watch over and over again to help motivate me. Definitely going to do the 30 day challenge

You are hilarious!1 I find the detergent digestive solvents like tide but JUST A SMALL AMOUNT, should melt and should evisorate anything in it path ( with a little added elbow grease, lol.) You are both quite amusing, wisw and inspirational. You go Girl !

Love being early bird. Can get that ME TIME. I am then ready to face the day🌄🐦

I use to be an early riser due to working, but since I've retired & gone thru menopause sleeping & waking is off.

I used to wake up at between 6am to 630am because i have to travel 1.5 hours to work, I was stressed and depressed AF. Everyday I would get on the bus and fall asleep immediately, just 5 mins before my bus stop I would automatically wake up and I would want to throw up, then the pathetic work day would finally start and I will be under constant pressure until I get off, on a good day I would arrive home at 830pm exhausted, and I would get my dinner. Nowadays I have a different job and I am able to work from home so things changed a lot.

As someone who is now an early riser (6AM) I just want to take a moment to acknowledge that many of us are 'set up for failure' with this stuff. I was a shift worker for a decade. I would work 4-5 shifts a week of 10-12 hours and sometimes they started at 7AM, sometimes they started at 9PM, and not all of us CAN control whether we are able to become a morning person. That said, I think 'even' for shiftworkers there is an equivalent, and it's simply being in control of your sleep pattern and rise times.

Needed to hear this for sure!

Just a PSA on only getting seven hours of sleep. Some people may be okay, but it's very possible some -most- need more. Here's my story.. After five days of sleep deprivation at a new job that I had too get up at 6am for, the right side of my face went numb. A month later, so did did the left side of my face, my hand right, and foot followed later in the day by my left hand and foot. That’s one way to skip the line at the ER. Doctors thought I had MS. I am unable to fall asleep before 10:30-11:00, on a good night. So sounds like about 7 hours sleep. I was an idiot and kept working at that job for the next ten months. It’s thirteen years later and I've never fully recovered. Saddest touché in the world, but touché.

Loved this video! ❤ I love love love the morning it’s my favorite! I wake up every morning at 4:30 am. I love my alone time. I start with my morning skin care , do devotions , take my time getting ready and just relaxing before I get my day started.

Good sleep does escape some people and I am one. I wake after 2 or 3 hours and then awake every hour until time to get up. Been like thst for about 4 years. It is exhausting. I wish to have good sleep like others.

What do you do when your kid woke up a bunch of times throughout the night? Most nights my toddler sleeps through the night but then occasionally we have a bad night.

My time to myself is at night while everyone else is asleep, and I get a lot done, and love it. But I do want to shift by a couple of hours so I'm not shopping when other people are getting off work - so I think I'll try this. I've tried before, but I'll try again!

7-8 hrs is what I need to function well throughout the day and not to get headaches/ migraines from lack of sleep.

i either go to sleep at 2am, or i get up at 2am... 3 or 5 hour window, once or twice in 24hrs. if i sleep longer i get depressed. i'm just as productive either hour set, the most impact on my productivity is actually eating too much at once - it sedates me like crazy. the difference between me and others is that i'd worked panama shift swapping night/day monthly for 5 years, I sleep trained myself so i could sleep normally under any conditions at any time so long as i have the sleep cue - and i get up when i wake up, regardless how long i sleep and i haven't had to set an alarm in years. making sleep MORE conditional on environmental factors like darkness and noise just makes it harder when those factors are out of your control (trying to sleep before 9pm in the summer when the sun's up, travel, kids, etc). whatever you practice becomes your norm, when you don't practice anything, there isn't a normal. getting to sleep is the hardest part of training, because it takes consistency to develop the "cue". also, no studies i've seen have actually looked into training sleep - i did it because suffering 36-52 hours without sleep for work was too much to bear. after training, i was the only one at the site that didn't feel drunk after a day-night shift change. My hubby always frets over what he sees as a lack of sleep, but then i remind him who will be awake for the babies... and i rarely have a "bad" night of sleep- cuz if i do, i get up and do things, sleep later.

I love this. And agree that waking up at the same time before anyone else in the house is bliss. But what about when you have consistent broken sleep becuse of babies or children? Have you stuck to the same routine or allowed yourself to 'catch up' sleep in another way?

I’m in hospitality. Some weekends I don’t get home til 2-3am. My sleep hours will never be normal.

This is something I would love to do consistently. I get up early a couple times a month to write in my planners and just have time to myself. However, I only do this on mornings my husband has the kids. The rest of the time I go to bed around midnight when my husband has nights off so we can spend time together (he works a night shift) and get up at 7. The rest of the time the kids wake me up between 5:30 - 6 am. Basically, it's tough being the partner of a night shift person. If I went to bed every night at 10 we would have only an hour and a half together after our oldest goes to bed. So..... I think if I start an always in bed at 11 and up at 6 for 30 days I could see how things change for me. Thank you for the video! I'll check out your book for tips as well.

It’s amazing when I wake up early I’ll look at the clock and it can be 10am and I seem to have achieved so much

I found this video terrifying; such relentless positivity. What if you can’t sleep? You know, like you maybe only get two or three hours a night due to health problems? You’re supposed to get up at 5am? Why?

I eventually had to resort to having a person make me get out of bed at gunpoint, but that backfired and now im sleeping forever