“Hydrate when you wake,” says Denise Iordache, a sleep therapist and founder of JoySpace Therapy. “Your body naturally dehydrates overnight and water is crucial for energy and overall wellbeing. Jumpstart your metabolism with at least 200ml of water alongside your coffee, tea or cereal.”

Research shows that sunlight is the best primitive signal for your brain to be awake, alert and (almost) receptive to interacting with others. “Whether it’s a short walk or breakfast by a sunny window, embrace natural light to enhance your wakefulness,” Iordache says.

“Get an accurate measure of both the quality and quantity of your sleep,” says Emily Capodilupo, a data science and research specialist at WHOOP, a US wearable tech company that creates fitness trackers. “Measuring your heart rate variability and respiratory rate, along with how much time you spend in light (REM) sleep versus deep sleep, can help you understand and improve your sleep patterns.”

“Engaging in a light workout or gentle yoga can kick-start your energy levels,” says Lee Mitchell, head personal trainer at fitness site Jogger. According to research, early morning exercise is directly associated with more exercise and movement throughout the day, too.

“Feeling fresh and alert in the morning can also come from what you’ve eaten the night before,” says Amanda Ursell, a nutritionist and member of the British Dietetic Association. “Try opting for evening meals rich in complex carbohydrates and lean protein, but lighter in calories and fat. This way, you avoid acid reflux when lying down, which will disrupt digestion and your sleep.”

“This might feel counterintuitive as a night owl, but to become a morning person you need to start acting like one,” says Ashleigh Tosh, a health and fitness expert. “By doing difficult tasks that require energy and concentration in the morning, you’ll train your body and brain to adapt to the new early-bird schedule.”

“For early morning starts – such as a session with your personal trainer – lay out your exercise kit the night before,” Mitchell says. “Prepare any meals or snacks ahead of time, too – this stops morning stressing and allows you to focus on starting your day with clarity and purpose.”

“A natural light alarm clock filters light into your room gradually around an hour before you need to get it,” says Nichi Hodgson, a broadcaster and author who regularly gets up at 3.30am for TV newspaper reviews. “In all seasons, this is a godsend. This clock stops the body freaking out to a phone alarm, which also dramatically spikes cortisol.”

“Incorporate a morning visualisation exercise,” Iordache says. “Picture, in as much detail as possible, one thing you look forward to on that day. That could be meeting a friend, enjoying a cup of coffee or walking the dog. This reduces morning stress, sets a constructive tone and reinforces the habit of waking up early as a rewarding and enjoyable experience.”

“Meal prepping the night before is also a great way to ensure you’re fuelling your body with a nutritious breakfast,” Tosh says. “This will keep you full and give you energy throughout the day.”

“One coffee is good to get going when you first wake up, but resist the temptation to keep topping up,” Hodgson says. “Better to have a lunchtime nap to revive yourself rather than more caffeine, which will only disturb your sleep the following night. Invigorating teas like ginger and lemon are better.”

“If you are going to be viewing screens close to bedtime, blue-light-blocking glasses can be a helpful tool,” Capodilupo says. “Blue light from screens can interfere with the production of melatonin, a hormone that regulates sleep. By blocking this light, the glasses can help maintain your natural sleep.”

“Have a calming bedtime ritual, like taking a warm bath or shower,” Mitchell says. “Gently warming the body will relax you without ramping up your metabolism and activity hormones the way evening exercise can.”

“When it comes to getting into bed and getting out, most people have got it backward,” says psychologist Nick Wignall. “When it comes to getting into bed at night, forget about the clock and listen to your body. When it comes to getting out of bed in the morning, forget about your body and listen to the alarm clock.”

“Start the day with simple stretching moves that transform breath into chi ‘life-force energy’, vitalising your being,” says Lee Holden, a master of the ancient art of qigong. “Inhale through your nose, stretching your arms back, expanding your respiratory system. Exhale, palms touching, sinking your chest. Inhale, arms out, pause for two seconds. Exhale, sinking chest, pause for two seconds. Repeat twice.”

“Your internal dialogue needs to change from ‘I am not a morning person’ to ‘I am becoming a morning person’,” says Andy Puddicombe, the Headspace cofounder and former Buddhist monk. “This small thing will make a world of difference when that alarm clock goes off.”