Depending on your natural circadian rhythm, you are likely to be either a night owl or a morning person. While it is very hard to fight your urge to stay up late and sleep in, the world is generally a more difficult place for night owls. Unless you take night classes or work the graveyard shift, school and work generally require you to become a morning person. Because depriving yourself of sleep is a very unhealthy option, your next choice is to follow these tips to transform yourself into a morning person. Power Down – Avoid the urge to listen to music, watch TV, or surf the web right before you go to bed or while you are in bed. Learn to associate your bed with quiet and sleep. Use the Sun – Sleep in a room where the sun will shine in on you in the morning. Having this exposure to the sun first thing in the morning naturally helps reset your body’s natural rhythm for waking. Set a Routine – As hard as it may be, it will really help if you can force yourself into a daily routine, going to bed at the same time and waking up at the same time. The longer you stick to this routine, the easier it will be for you to naturally get up at the same early time every day. Missing your routine for even one day can throw off this rhythm. Eat Wisely – Avoid large meals and alcohol close to bedtime. These habits cannot only make it difficult to fall to sleep, but it can also make it harder to get quality sleep. If you must have a snack, stick to small portions. Have a glass of milk, or a small serving of turkey, which contains tryptophan. No Caffeine – Tying into the eating habits, you should also avoid caffeine as much as possible. If you must have your coffee, stick to one or two cups only in the morning hours. Even caffeine you ingest in the afternoon can keep you from sleeping that night. Morning Exercise – Work an exercise regiment into your morning routine. This will not only wake you up, but it can also help you get a more restful sleep that night. Avoid exercising close to bedtime. Get Help – If you continue to struggle with being able to fall asleep at night, you may need further assistance. A sleep specialist may be able to identify an underlying condition that is keeping you from sleeping, and they may be able to recommend treatments and/or medications to help.