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How to shift from a Night Owl to a Morning Person: Go to sleep even when you are not tired - begin at the ideal sleeping time. Get your room very dark at night as this increases melatonin. Move the alarm clock and other electrical items away from your head. Get an alarm clock that uses natural full spectrum lighting and stare into it for 30 minutes on rising as this lowers melatonin. Get some exercise in the morning or early afternoon. Do not exercise later in the afternoon as this increases cortisol. Do not take hot baths before bed as this increases cortisol - take warm baths instead. Eat a small protein snack before bed to maintain proper blood sugar levels through the night. Not eating before sleep causes cortisol secretion which raises blood sugar levels.