A study by the University of Toronto found that morning people are more satisfied and have more positive emotions. The findings were summarized in 5 points, and it turned out that this is also a recipe for making early rising easier.

1. Create an evening routine
   
   Avoid heavy meals and alcohol before bed. Although alcohol can help you fall asleep, it disrupts sleep quality, especially the REM phase. Instead, have a light dinner rich in tryptophan, an amino acid that stimulates the production of serotonin and melatonin, hormones important for sleep. Foods such as milk, turkey, nuts, and bananas are good sources of tryptophan.​
   
   
2. Limit use of electronic devices before bed
   
   Blue light emitted from screens can suppress melatonin production and disrupt your circadian rhythm. Although the effects of blue light on sleep may be minimal, it is recommended to reduce the use of electronic devices one hour before bed.​
   
   
3. Establish a morning routine
   
   Start your day with activities that make you happy. This could be a short walk, meditation, or reading. It's important to take time for yourself in the morning, as this positively affects your mood and productivity. Studies show that morning people find it easier to develop good habits and are more proactive.​
   
   
4. Be consistent
   
   Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your internal biological clock and improves sleep quality.​
   
   
5. Use the 3-2-1 method for better sleep
   
   This method recommends stopping eating and drinking alcohol three hours before bedtime, finishing work two hours before bedtime, and turning off all screens one hour before bedtime. This approach helps the body prepare for sleep.

Becoming a morning person is not impossible. With a few changes to your evening routine, limiting the use of electronic devices, and establishing a positive morning routine, you can improve the quality of your sleep and start the day feeling fresher and more motivated. Remember, consistency and patience bring results.