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00:00Three days of pain, the rest is easy.
00:02So it takes about three days to shift the biological mechanisms to make you a morning person.
00:07Sunlight, exercise, caffeine and eating, and social interactions bring your circadian clock into alignment with all of those zeitgebers.
00:17If tomorrow you want to start beginning the process of becoming an early riser, you'd set your alarm for 5 a.m.
00:22No matter what time you want to sleep the night before, you're going to get up and you're going to do the four things that I described.
00:27It's going to hurt and then by the early afternoon you'll be dragging a bit and you just have to be careful to not overindulge in caffeine.
00:32Then you want to go to sleep at your now naturally slightly earlier sleep time.
00:36The next day you'll notice it'll be a little bit easier to do and by the third day you ought to be waking up with or before the alarm by a few minutes or moments.