CEO Shares Five Tips to Become a Morning Person Without Alarms

Branislav Nikolic, the CEO of AYO, a company specializing in light therapy wearables, has mastered the art of waking up without an alarm clock. His success stems from a deep understanding of the body’s internal clock, known as the circadian rhythm, which influences energy levels and overall health. Nikolic’s approach, which has evolved over a decade, offers a roadmap for anyone wishing to transition into a morning person and enhance daily vitality.

Understanding the significance of light exposure, Nikolic emphasizes that getting at least 30 minutes of natural light daily can significantly impact your energy levels. During his time as a graduate student in the often-cloudy Netherlands, he experienced challenges with low energy and waking up. To combat this, he utilized light therapy devices, which helped him adapt to the lack of sunlight. He notes that simple changes, such as opening curtains or enjoying a morning walk, can effectively boost one’s mood and energy without requiring extensive time outdoors.

Recognizing Your Chronotype

Another key aspect Nikolic highlights is understanding one’s chronotype—the natural tendency for an individual to feel more active at certain times of the day. By aligning daily activities with this internal clock, individuals can mitigate feelings of fatigue during critical hours. “It is really about having your circadian rhythm and your lifestyle in sync,” he explains. For night owls who must work early, exposure to natural sunlight in the morning can help reset their internal clocks.

Establishing Consistent Routines

Consistency is paramount in developing a healthy circadian rhythm. Nikolic advises against using screens in the hours leading up to bedtime, as blue light can hinder the body’s natural winding down process. He recommends creating a distinctly dimmer environment an hour or two before sleep to signal to the body that it is time to rest.

Additionally, late-night snacking can disrupt sleep quality. Nikolic suggests avoiding food intake in the two hours before bedtime to facilitate better sleep and metabolic health. Research supports this, indicating that late meals can interfere with the body’s preparation for rest, including the release of melatonin, the hormone responsible for sleep regulation.

To facilitate a gradual transition away from alarm clocks, Nikolic recommends using weekends to gauge one’s natural wake-up time. He encourages individuals to allow their bodies to wake up naturally on days without early obligations, while still maintaining consistent routines throughout the weekend.

By implementing these strategies, Nikolic believes that anyone can train themselves to rise with the sun and embrace a more energized start to their day. As he succinctly puts it, “Ditch the alarm clock and let your body wake up naturally.” His insights reflect a broader understanding of how circadian health can lead to a happier, healthier life, potentially enhancing longevity and reducing the risk of chronic illnesses.