How to Wake up Early and More Easily in the Morning
Waking up early has tremendous benefits, but can be challenging, especially if you are used to staying up late or if you have a naturally late sleep pattern. However, with a few adjustments combined with a few new habits that you practice regularly, you will train yourself to wake up early. Here are some tips to help you wake up earlier to seize the day:
- Establish a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, commonly referred to as your circadian rhythm, and makes it easier to wake up earlier in the morning.
- Create a bedtime routine: Develop a relaxing and calming routine before bed to send signals to your body that it’s time to sleep. This may include activities like reading a book, taking a warm bath, adjusting the temperature in your home, or practicing meditation or deep breathing exercises. When done consistently, bedtime routines help induce sleep.
- Silence your phone: If possible, silence your phone before you go to bed so that you are not disturbed while trying to sleep. Rarely is a text message or phone call so urgent that it needs to be responded to immediately. Your sleep is more important.
- Get daily exercise but not too close to bedtime: Most people report being able to fall asleep more easily if they exercise during the day. But it is important not to exercise too close to your desired bedtime because that keeps you awake.
- Limit exposure to electronic devices before bed: The blue light emitted by smartphones, tablets, and computers can interfere with your sleep. Avoid using electronic devices at least one hour before bedtime, or use apps that filter out blue light. It is also best to avoid using electronic devices before bed to play games, check emails, conduct work, etc, because these activities often can be stressful or stimulate the mind unnecessarily.
- Avoid caffeine and heavy meals close to bedtime: Stimulants like caffeine can make it much harder to fall asleep. Also, eating heavy meals before bedtime can cause discomfort and disrupt your ability to fall and stay asleep. It is best to not consume any food at least two hours before going to bed.
- Create a sleep-friendly environment: Many people overlook this, but it is important to make your bedroom conducive to sleep by keeping it dark, cool, and quiet. Consider using earplugs, an eye mask, or a white noise machine if necessary. It also is best to keep it neat and pleasant to be in since order is calming to most people.
- Gradually adjust your wake-up and bed time: If you’re currently waking up later than you’d like, gradually adjust your wake-up time by setting your alarm clock 15 minutes earlier each day until you reach your desired goal wake-up time. This gradual transition makes it easier for your body to adapt. At the same time, go to bed 15 minutes earlier each day. Take small, consistent steps and you will get there.
- Place your alarm clock across the room: This unusual strategy forces you to physically get out of bed to turn off the alarm, making it harder to hit the snooze button and go back to sleep. Lots of people swear by this method.
- Use natural light to your advantage: Our bodies use light, amongst other things, to help regulate our circadian rhythm or internal clock. Draw open your curtains or blinds to let natural light into your room as soon as you wake up or the night before. This exposure to daylight helps signal to your body that it’s time to wake up.
- Find your motivation: As with any goal, it is important to know why you are pursuing it. Have a compelling reason for waking up earlier. For example, it could be to become more productive, to exercise and become healthier, to meditate and practice mindfulness, or simply to enjoy quiet time before the day begins. Remind yourself of these reasons when you’re tempted to stay in bed. See the big picture.
- Be consistent: This may sound obvious, but consistency is key when trying to establish a new sleep routine. Stick to your new wake-up time every day, even on weekends, until your body adjusts. It may be difficult on some days, but wake up early anyway. Even if you do not feel like it, show up.
It is important to remember that it may take some time for your body to adapt to the new sleep schedule. Be patient with yourself, accept the fact that you might face some difficulties, and eventually, waking up early will become much easier and more natural.