It Sucks for 3 Days But It Makes Waking Up Early Effortless - Dr Andrew Huberman

how can people become a morning person or learn to get up early more easily and more regularly yeah um three days of pain the rest is easy so it takes about three days to shift the biological mechanisms to uh make you a morning person now if you are a very strongly genetically determined Night Owl that's

a thing that's a thing so there are genetic mutations they call them polymorphisms that make some people night owls they feel best psychologically and physically going to sleep at about 1: 2 or 3:00 a.m. and waking up somewhere around you know 10 11 am or noon that exists not just during development or teen years but

that exists not just for social reasons other people are true morning people they feel absolutely best going to sleep around 8:00 p.m. or 900 p.m. 10: p.m. would be late for them and they feel great waking up at 4:00 5 or 6:00 a.m. okay most people feel best going to sleep somewhere between 10: and midnight

and waking up somewhere between 6:00 a.m. and 8:00 a.m. or so maybe 5:30 to 8:00 a.m. okay so those are three bins of the Night Owl the morning person and then the more typical schedule but it's heavily weighted toward that typical schedule if you look at the general population so if somebody wants to get

up earlier you need to stack the four primary what are called zeit gers or timekeepers so named because some of the early chronobiologists that discovered this this stuff and the underlying mechanisms were German as it were so the number one zeit Gaber the number one way to shift your circadian clock which is

this cluster of neurons that sits a few centimeters above the roof of your mouth is to view bright light at a time when you want to be awake aka the morning okay so that's why I say get outside look at the sun toward the sun don't force yourself to stare at it don't