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How to Become a Morning Person

how to become a morning person

As humans, we all struggle with a lot of common things. Losing weight, eating healthy, working out, not procrastinating, and waking up in the morning.

But becoming a morning person might be in your best interest if you, like many people, have an early morning schedule. Most people need to get up between 6:00 and 7:00 in the morning to have enough time to get ready and get to work.

In fact, about 85%of people get up early in the morning but only 22% would have an early morning schedule if they had a choice. So becoming a morning person would make this one aspect of your life more manageable and even maybe enjoyable.

The Importance of Quality Sleep

Just like eating healthy, exercising, and drinking enough water, sleep is an important part of our physical health that you may be forgetting about. Your body needs sufficient sleep and quality sleep in order to perform important internal functions.

Why Your Body Needs Sleep:

Many things in your body need sleep, like your brain, lungs, heart, and muscles. When you’re sleeping your whole body slows down. Your heartbeat and breathing get slower, your temperature drops, your muscles relax, and even your brain activity takes a beat.

All your systems decide to take a much needed break while you’re asleep. One system that especially needs this break is your brain. While you’re sleeping more cerebral spinal fluid pumps through your brain than when you’re awake. This spinal fluid literally cleans out the regular, everyday buildup in your brain and might even help prevent Alzheimer’s disease.

Your body is also able to focus more of its efforts on healing and repairs while you’re asleep. Because other functions are able to shut down, your body can work overtime fighting off illness or repairing muscles from everyday wear and tear or exertion.

1. Get into a Routine

The number one best way to successfully become a morning person is to establish a routine that you stick to every day of the week. The best way to successfully stick to a routine is to make your routine something you actually look forward to.

Download a Free PDF Printable for My Daily Routine Template.

You are going to want to set both a morning and evening routine. It might look something like this:

Morning Routine Example

It’s also a good idea to schedule some daily exercise into your day first thing. This will make you feel more productive, get your body energized and ready to go.

  1. Stretch
  2. Make the bed
  3. Drink a glass of water
  4. Brush teeth
  5. Shower
  6. Get dressed
Evening Routine Example

The purpose of an evening routine is to wind down at the end of the day, relax, calm yourself, and prepare your body and mind for sleep. Avoid doing activities that wake you up, and search for activities that relax your body and mind.

  1. Tidy up
  2. Prepare for the next day
  3. Get into sleepwear
  4. Plug in your phone
  5. Read a book

Download a Free PDF Printable for My Daily Morning/Evening Routine Template.

Make your mornings worth waking up for by planning things that make waking up worthwhile.

Think of your favorite way to get going, and put that in your morning routine. Then think of your favorite way to wind down and relax, and put that in your evening routine.

Here are a few examples to get you started on your own list:

  • Create a morning and evening playlist for how long you have to get ready in the morning or for bed.
  • Use your morning or evening time to write a daily journal entry.
  • Go through emails.
  • Read a book.
  • Schedule some family time.
  • Meditate.
  • Listen to podcasts.
  • Do a simple puzzle.
  • Read the news.
  • Water the plants.
  • Walk the dog.

If your body is on a schedule, it’ll perform better during the day, and make things like falling asleep, sleeping well, and waking up when you need to, easier. Wake up at the same time on weekends too so you never throw yourself off.

2. Get a New Alarm

The way you wake yourself up can also have a large impact on how easy it is to get out of bed in the morning. It’s common for alarms to be, well . . . alarming.

But waking up so abruptly is actually not the best way for your body to wake up, according to a study done by the National Institute of Industrial Health. It’s better to wake up gradually, and more naturally.

There’s a reason waking yourself up naturally on a Saturday is so much easier than getting up to a loud alarm sound all at once. This study found that “self-awakening” was a better, and even healthier way to wake yourself up each day.

Natural Alarm Clocks

There are some alternative alarm clocks you can use to help yourself wake up more gradually in the morning.

  • A sunrise simulator alarm
  • Morning sounds alarm clock
  • Leave the blinds open to wake up natural lighting
  • Quiet, gradual alarm that builds in volume over a period of time
  • Set the timer on the coffee pot to wake you up with good smells
  • Set your smart home devices to turn on lights at a certain time

3. Exercise Daily

You might not think about this, but exercising daily can actually help you sleep more sufficiently. Working out keeps your body fit and helps regulate your body. You’ll find healthy sleeping patterns easier when you stick to a healthy fitness pattern.

Many people have argued that your body receives the most benefit from exercising in the mornings. If this routine works for you then go for it, but recent research also suggests that just working out at the same time each day is enough to see all those benefits.

4. Eat Right

If you haven’t figured it out yet, your overall physical health can greatly impact how much quality sleep you’re able to get each night. The same thing goes for eating well.

According to studies done by the American Society of Nutrition, your diet can impact the quality of your sleep. Eating a balanced diet fool of diverse, healthy foods is important to your body’s overall wellbeing and ability to function at full capacity, even in its ability to sleep efficiently.

Avoid Food and Caffeine Before Bed

Drinking caffeine too close to bedtime can keep you from falling asleep on time. Likewise, eating too close to bedtime can have a lot of adverse effects, like acid reflux, heartburn, restless sleep, nightmares, and even weight gain. Unless weight gain is something your body needs, then eating later in the day might be a good weight gain tactic for you.

Your metabolism is yet another thing that needs to slow down and take a break throughout the night. This is why the first thing you eat in the day is called breakfast because you’re breaking the nightly fast your body needs to reset for the next day.

5. Go to Bed on Time

You can’t get great sleep if you don’t give your body enough time to do what it needs to do while you’re asleep. That is why your goals should be set toward getting quality sleep each night. Understand sleep cycles and how they work can help you make that happen.

You’ll ensure you get quality sleep each night by sticking to a strict bedtime that allows you to get plenty of sleep each night.

6. Get Quality Sleep

There are different tactics you can use to help you sleep more comfortably, and therefore more soundly, each night.

  • Wash your sheets every 2 weeks
  • Shower before bed to get clean and wind down
  • Research what mattress is best for you
  • Get a sound machine
  • Get a humidifier
  • Get a fan
  • Keep your room cool and your bed warm

7. Get Enough Sleep

Different age groups need different amounts of sleep each night. Make sure you are getting adequate amounts of sleep for your age group.

amount of sleep

For example, newborns need the most sleep. They need around 14 to 17 hours every day. Infants need 12 to 15 hours, toddlers need 11 to 14 hours, preschoolers need 10 to 13 hours, and school-age children need 9 to 11 hours of sleep every night.

quantity of sleep

As you get older you need a little less sleep. Teenagers need around 8 to 10 hours each night, young adults need 7 to 9 hours, adults need 7 to 9 hours, and older adults need around 7 to 8 hours of sleep each night.

So if you’re wondering, “how much sleep do I need?” wonder no more! Use this simple chart to figure out how much sleep is best for you, and then plan your sleeping schedule accordingly.

8. Limit Screen Time Before Bed

The lights from the screen of your phone, computer, tablet, or TV can strain your eyes and keep you awake at night. But cutting out some relaxing phone scrolling before bed can be hard to do.

There are two ways to make limiting screen time before bed easier. You can either replace evening screen time with a screen-less activity that you find equally enjoyable or you can turn on night mode and blue light filters on your screens to help reduce the strain on your eyes.

Many devices even come with timers you can set so your phone will automatically turn the blue light filter on in the evenings. But don’t give up too quickly on finding other things to do before bed that doesn’t involve screens.

Instead of watching TV or being on your phone before bed, you could read a book, draw a sketch of the day, take a soothing bath, write in your journal, or have a bonding talk session with a loved one.

At the very least you can turn things on night mode or turn the blue light filter on, or turn the brightness down on your screens to give your eyes a much needed break.

9. Don’t Do Homework in Bed

This idea can apply to a lot of things, like drawing, writing, reading, watching TV, and even eating, but the main idea is that you should use your bed for sleeping, and not use it as a kind of bedroom desk or seating area.

This is because using your bed for more than just sleeping can actually train your brain to stay alert in that place. If you work in your bed, then your bed becomes a place to think about schoolwork or other things.

Instead, set up a comfortable desk space that you can use to take care of things like homework and other personal business.

10. Destress Your Life

Stress can be a huge factor in the kind of quality sleep you are or aren’t getting. Destressing your life throughout the day can help you get better rest at night! Sit down and think about the common stressors you have in life. Then brainstorm with a loved one about how you might better alleviate those stressful aspects of your life.

Financial strain can be a big stressor in many people’s lives. That’s why Check City makes it easy to get a Payday Loan so you don’t miss any important payments before your next paycheck comes in.


7 Tips for Workplace Wellness

tips for workplace wellness

In order to take good care of your work you first have to take good care of yourself. Taking care of your well-being will not only help you in life, but it will help you in the office as well.

Explore this Article

  1. Get Quality Sleep
  2. Fuel Your Body Effectively
  3. Exercise
  4. Prevent Eye Strain
  5. Decorate Your Desk
  6. Learn to Unwind
  7. Have Pursuits Outside of Work

Believe it or not, but even an office job can have its own hazards. You may not think about it but everything from vending machine food and sitting all day can cause serious health problems. But don’t worry, there are plenty of ways to combat these workplace hazards and increase office wellness. This can mainly be done by having a work-life balance. Everyone always seems to be talking about having a good work-life balance, but what does this balance really mean? Ultimately your wellness at work is about taking care of your physical and mental health.

Take Care of Your Body

physical well-being

Get QUALITY Sleep

Sleep is a factor that greatly affects your performance throughout the day as well as your physical and mental well-being. But it isn’t enough to just go to bed and hope for the best. You don’t just want enough sleep you want quality sleep. There are ways you can optimize your sleep so that you are getting the most out of your nights.

Go to bed and wake up at the same time

This will help your body to adjust to a regular schedule. Once your body is used to this schedule falling asleep each night and waking up each morning will become much easier. Set an alarm or reminder for when you need to start getting ready for bed to help you learn to wind down at the same time each night.

Stay hydrated

You actually get dehydrated as you sleep which can cause a dry and hoarse throat in the morning, leg cramps during the night, and an overall lack of quality sleep. You lose hydration in the night through breathing or a dry or warm environment in your bedroom. Another thing that can cause night dehydration is exercising late in the evening. To combat this issue, hydrate yourself well throughout the day, keep a water bottle on your nightstand, and keep your room temperature on the colder side with a humidifier turned on while you sleep.

Fuel Your Body EFFECTIVELY

Your body is like a complicated machine and in order to work at top performance levels and feel its very best your body needs fuel that it can work with. There are a lot of foods out there today that might be quick, easy, and immediately filling, but they won’t provide your insides with the proper nutrients to function at full capacity and eventually you’ll feel this as you feel more and more lethargic throughout the workday. You can fuel your body with a lot of things, but only certain nutrients will give you effective nourishment to give you optimal health and energy.

Eat wholesome meals

Make healthy meals at home and take healthy meals with you to work. Many of your coworkers might be going out to eat every day and though this might be fun in the short term it probably isn’t beneficial in the long term. Healthy homemade lunches will improve your physical wellness and improve your spending! You can also start bringing in healthier treats for your coworkers to help improve workplace wellness as a whole.

Eat wholesome snacks

If your stomach is growling for the majority of the day, you will likely crash before the end. Make sure you have the right nourishment going into your body and it will pay off. Even simple snacks can help keep you going between meals. Nuts, fruits, and cut up vegetables can really give you the energy you need to make it through the day.

Cut down on sugars

One of the biggest issues office workers fight on a typical workday is lethargy. Sugar intake can be one of the major contributing factors to your lethargy. Take note of the sugar content of what you are consuming in a regular day and you’ll see how prevalent this ingredient has become in a lot of our foods.

Then remember, while you pick your foods each day, that each gram of sugar adds to unpleasant feelings like bloating and tiredness. Make sure you take these tips to heart in order to keep your body happy and healthy throughout the workday and throughout your life. You will be grateful when you still have energy after retirement!

Stay hydrated

You would be shocked to know how much staying hydrated can improve your workplace wellness. There is nothing more important than drinking enough water throughout the day. It doesn’t matter whether it is summer or winter, your body is made up mostly of water and you need to continually replenish it. Don’t wait till you are thirsty to start drinking. It is much better to have a set amount that you plan on drinking throughout the day.

In general it is advised that you drink 8 glasses of water a day. It can help to have a designated water bottle that you keep with you throughout the day to drink from. If you have trouble getting yourself to drink enough water each day try drinking with a reusable straw. This can make drinking enough liquids faster and easier. Another thing you can do is put things in your water to make drinking water more fun! You can add cut up fruits and vegetables, mint leaves, and many other things to your water to make staying hydrated healthy, tasty, and fun.

Exercise

Exercise may seem like a dauntingly intense habit to get into, but it’s actually one of the easiest ways to boost your well-being because any amount of it will help. Even if you only go out of your way to exercise 20 minutes on weekdays, that’s still better than no exercise at all.

The average person is advised to get 75 to 150 minutes of physical activity into each week. This averages out to be around 30 minutes a day. Thirty minutes really isn’t asking too much of your time and there are a million ways you can get this 30 minutes of physical activity into your day without having to do crazy intense workout sessions at the gym. You can simply go on a walk, plan a hike for the weekend, go swimming, biking, or take a physical class like dancing or yoga.

Put Exercise on the Agenda

You can implement a routine of exercise into your day before or after work. Getting yourself to exercise will be easier if you schedule it into a specific time of day. In fact, a study found that working out at the same time each day made exercise more effective.

Work Out at Work!

You can also find ways to grab some exercise while you’re at work! There are hundreds of exercises you can do at your desk. Everything from simple stretches to replacing your chair with a stability ball can greatly improve your health.

Whatever you choose to do, change things up and get your body moving as much as possible. By the end of the day when most of your coworkers are crying about sore backs and tired limbs, you will be ready to keep going with your day.

Office Friendly Exercises

  • Practice good posture
  • Leg raises
  • Chair dips
  • Use weights at your desk
  • Ab workouts with your swivel chair, or stability ball
  • Lean on your desk to do planks or pushups
  • Use a standing desk
  • Go for a walk around the building
  • Take the stairs instead of the elevator

Prevent Eye Strain

If you work in an office chances are you also get a lot of screen time at work. Staring at screens all day can put a strain on your eyes and even cause headaches and nausea after a while. But you can help prevent eye strain by getting a blue light filter on your screen, or blue light filter glasses to wear at work. It is also a good idea to take a break or two from your screen while at work to give your eyes a rest.

Take Care of Your Mind

mental well-being

Decorate Your Desk

Decorating your desk will make you happier, and liven up your workspace. You can get plants, you can set up some photos, you can decorate with cool looking bulletins and white boards, or splurge on a special mug or thermos just for your desk.

Learn to Unwind

You don’t have to pay for an expensive spa to still have your own personal spa day. There are endless things you can do to unwind and everyone relaxes in different ways. For some people relaxing may include hanging out with friends and going out. For others, relaxing may mean staying home, taking a warm bath, watching TV, or reading a good book. In order to learn how to unwind you need to learn more about yourself and what relaxation techniques work best for you.

  • Learn about mediation
  • Keep a journal
  • go outdoors
  • listen to music
  • have a spa night
  • read a book

Have Pursuits Outside of Work

It will give you a special sense of accomplishment to have your own personal pursuits outside of your job. And if you need help with funds to make your club or go on a weekend getaway you can use a Check City Personal Loan!

  • Volunteer
  • Join a book club
  • Start your own group or club
  • Join a recreational or intermediate sports team
  • Make personal goals
  • Plan vacations and getaways
  • Take a class

Having workplace wellness is all about having a work-life balance. Having a work-life balance is all about taking care of both your body and mind. If you remember these key principles of taking good care of yourself than not only will your life and health improve, but you will actually become more successful and productive at work as well!

READ MORE

Read “Workplace Wellness” from Mental Health America (MHA) to learn more ways you can improve the overall well-being of your employees.

Read an NPR report about how effective wellness programs are in the article, “How Well Do Workplace Wellness Programs Work?

Read an article from Corporate Wellness Magazine called, “What is Workplace Wellness Really? “ to learn more about what workplace wellness means.

For more tips about workplace wellness, see our article, “How to Stay Healthy at Work.”


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