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this topic may seem like one that you have the obvious answers to but the reality is I want to do a deep dive into some of the science behind what can make you a morning person and what doesn’t make you a morning person but I want to help you become a little bit more of a morning person if it’s something that you’re after so before we start let me preface this with this a lot of times we are either genetically mourning people or we’re not okay some people do better in the morning than others but the fact is I talked to a lot of people and when I’m working with people a lot of times they want to become mourning people and they want to become mourning people because metabolism is better in the morning it’s easier to burn fat if you workout in the morning it’s easier to become more nutritionally aligned with your goals if you get up early in the morning and overall fatty acid utilization is just better in the morning simply because the catecholamines all the adrenaline and cortisol and things like that that are elevated so the fact is you can get more out of your diet more out of your workouts if you are a morning person so why not create a video that helps people become a morning person using science so if you haven’t already make sure you hit that subscribe button if you haven’t already make sure you turn on notifications so you can see whenever I go live or post videos so let’s get right to it the first one that I recommend that you do is not hitting the snooze button and you’re probably thinking Thomas this is lame content I know not to hit the snooze button well I want to back this up with some science you know because researchers talked about this topic and they talk about it because it’s something known as sleep inertia sort of like a momentum that we gain when we go to sleep and if we ever wake up in the middle of the night and then go right back to bed it’s this sleep inertia that allows us to get back into that rapid eye movement sleep faster than ever so you normally we have to go through these different phases of sleep but with sleep inertia we have this momentum that puts us there a lot faster so when you get up and you hit the snooze button and you go right back to bed your body’s trying to protect your sleep and it takes on that sleep inertia and it pushes you back into a deep sleep really fast you start going through the phases again really quick and then your alarm goes off in ten minutes and you’re in deep sleep probably deeper than you were the first time your alarm went off because your body did everything that it could to reallocate hormones and reallocate neurotransmitters in melatonin to help you get to sleep harder and faster so you end up messing up that sleep inertia there’s a totally normal process that it’s there to protect your sleep throughout the night so don’t mess with it if you need to get up a little bit later set your alarm later so you get up with your alarm the first time not the second third or fourth okay the next one I want to talk about is really fascinating and again it might seem obvious at first but that’s exposure to sunlight so when you get up in the morning and you open up the curtains and you get a lot of natural light it actually makes a very big difference in how your body responds to things overall so there’s one study that was published in the Journal of Current Biology this one’s really really cool so I’m gonna lay it out for you basically what happened was there was a number of test subjects and they measured them for a course of two weeks okay over the first week they had them do their normal routine what that means is they had them go to work they had them go to school they had them do their just normal thing with their personal devices and everything like that okay then the second week they stripped them of all their personal devices laptops their phones their computers everything like that iPads you name it and they had them camp for a week so the only light they were exposed to was natural light possibly a little bit from campfires no artificial light at all what they found at the end of just one week of doing that was that it shifted their metabolic clock it shifted their circadian rhythm to hours ultimately putting it in line with the solar timing putting it in line with the Sun and you might be wondering well I don’t necessarily want to get up when the Sun goes up and I don’t want to go to bed in the Sun Goes Down that’s not necessarily the case researchers concluded that it shifted the internal clock by two hours so it didn’t necessarily mean that you only got up with the Sun it shifted the clock made it so you just got up two hours earlier essentially on average the other thing that it did is it shifted the offset of melatonin by over 50 minutes so melatonin is a neurotransmitter melatonin is something that helps you fall asleep if you ever taken a melatonin supplement it triggers your brain to relax and go into sleep mode well shortly before you get up melatonin starts to wane and when that melatonin wanes you gradually start to wake up if melatonin starts to wane off earlier in the morning that means that you’re going to be able to get up bright-eyed bushy-tailed and be ready to take on your day that much easier okay the next thing I want to talk about is delaying your coffee consumption by about 45 minutes this is very strategic because when you first get up you have a natural catecholamine response you have a natural influx of adrenaline a natural influx of cortisol a natural influx of epinephrine that is allowing you to get up and get act and wake up okay get moving if you go ahead and you take caffeine right when you wake up and you’re not a morning person it stunts that process a little bit you see you’re artificially exogenously getting all that adrenaline all that epinephrine going but you’re also blocking what are called your adenosine receptors your adenosine receptors are what retrieve adenosine and ultimately make you fatigued caffeine blocks those receptors so if you block those receptors right out the gate your brain has no way to truly adapt with the grogginess it can’t metabolize the grogginess for lack of a better term you almost want your body to be able to adjust and naturally adapt to that grogginess I’m all for caffeine I consume a fair bit of it but I think that if you are not a morning person you should shift it to about 45 minutes after you get up if you are a morning person do your coffee routine as usual and that leads me into the next one do a little bit of high-intensity interval training if you’re not a morning person okay if you are a morning person go ahead and go with your steady-state cardio or do whatever you do first thing in the morning but if you’re not a morning person five or ten minutes of high-intensity interval training gets again those catecholamines going it gets adrenaline noradrenaline epinephrine norepinephrine cortisol it gets them going and that’s going to simulate the same caffeine response that you would get so you are better off doing hit cardio in the morning if you’re not a morning person anyway there’s four simple tips that you can start implementing that will I promise you start to make it easier to become a morning person I can almost guarantee that if you do this for about three weeks you’re gonna find that you just start getting up earlier now the caveat being I don’t expect you to go out camping for a solid week but I do expect you to start getting a little bit more natural light it makes a big big difference and that means shutting off the phone a little bit before bed that means getting outside a couple times per day even if you work in the office even if it’s just for five or six minutes as always keep it locked in here on my channel if you have ideas for future videos or you like more mindset topics or just lifestyle topics go ahead and put them down in the comment section below so I’m an open book I’m happy to share my tips and tricks see it in the next video
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How to Become a Morning Person: Life Hack- Thomas DeLauer…
Don’t Hit Snooze:
Hitting snooze can cause sleep inertia – it’s a normal process that helps protect your sleep throughout the night, but makes you feel more tired in the morning. Happens due to a REM (Rapid Eye Movement) cycle being disrupted – hitting snooze and going back to sleep is resetting your brain back to the start of the sleep cycle.
Exposure to Sunlight – (1,4)
A study published in Current Biology found that humans’ internal biological clocks will synchronize to a natural, midsummer light-dark cycle if the opportunity arises (1,4) The study found that increased exposure to sunlight, as opposed to largely relying on electric light, shifted the internal clock earlier, which could help reduce the “physiological, cognitive and health consequences of circadian disruption.”
The study ran for two weeks, and included eight participants (six men, two women.) For the first week, participants were encouraged to perform their daily routines of work, school, social activities and self-selected sleep schedules.
For the second week, participants camped in tents outdoors with only natural light and campfires – torches or personal electronic devices were banned. The participants’ internal circadian timing was recorded and compared for both weeks of the experiment. After a week of exposure to only natural light, their internal circadian clocks aligned with solar time – our internal biological night begins at sunset, and ends when we wake just after sunrise.
“After exposure to natural light, we found the timing of the circadian clock to be approximately two hours earlier and melatonin offset to occur more than 50 minutes prior to wake time.”
1) Valmadre, H. (2013, August 1). How a week of camping resets the body clock. Retrieved from
2) 10 Steps To Becoming A Morning Person. (2017, December 6). Retrieved from
3) 6 Ways to Become a Morning Person, According to Science. (n.d.). Retrieved from