Mastering Mornings Without an Alarm: Five Proven Strategies by a CEO

Branislav Nikolic, the CEO of AYO—a company that creates wearable light therapy devices—has discovered the secrets to starting his days without an alarm clock. By aligning his lifestyle with his body's natural rhythms, he begins each day at 7 a.m. with energy to spare.

Going to bed by 11:30 at night, Nikolic avoids the pitfalls of late-night phone sessions, ensuring he gets quality rest. His interest in the circadian rhythms, which dictate our body's energy levels and hunger signals, has guided his routine over the past ten years. With good circadian health, you can improve your mood, live longer, and possibly reduce the risk of chronic conditions such as heart disease and cognitive impairments, research suggests.

Embrace Natural Light

Nikolic wasn't always a morning enthusiast. During his student years in the Netherlands, he battled with low energy and morning bleakness. Compared to sunny Belgrade, the Netherlands' lack of sunlight was significant. Light therapy was his solution, enabling his body to adapt. However, you don't need sophisticated equipment to harness the benefits of light—simply drawing the curtains in the morning or sitting near a well-lit window can work wonders while keeping your routine intact.

Even a brief afternoon outdoors can counter midday fatigue. Aim to get at least 30 minutes of sunshine every day to support your energy cycle, as many people miss out even on this minimal exposure.

Recognize Your Chronotype

Understanding whether you are naturally more energetic in the morning or the evening—known as your chronotype—can greatly aid in planning your schedule. If your natural rhythm and work hours clash, fatigue and sluggishness can ensue. The key is to synchronize your body's internal timing with your daily activities. For night owls, morning walks or soaking in early sunlight can gradually adjust your internal clock.

Establish a Regular Sleep Schedule

Maintaining a consistent bedtime reinforces a smooth circadian rhythm. Despite its simplicity, this strategy is pivotal. While it might not be feasible to eliminate screen time in the evening entirely, reducing light or using dark mode settings can help mitigate the wakeful effects of blue light.

Create a stark contrast in your lighting environment at least two hours before bed to ease your transition into sleep.

Skip Late-Night Snacks

Nighttime eating can sabotage restful sleep by signaling your body to focus on digesting rather than winding down. Nikolic avoids eating about two hours before sleep, aligning with studies that emphasize its importance for sustaining a healthy metabolism and circadian rhythm.

Utilize Weekends for Adjustment

To understand your natural wake-up time, try letting your body wake up when it chooses on a weekend without the pressure of early commitments. This practice of 'sleeping in for science' can guide adjustments to your weekday schedule. However, keep the rest of your routine consistent, avoiding late-night activities that disrupt your rhythm.

Gradually aligning your natural wake-up time on weekends with your weekday schedule can support your journey to becoming a morning person.