I’ve found that waking early has been one of the best things I’ve done as I’ve changed my life recently, and I thought I’d share my tips. I just posted about my morning routine, and thought you might like to know how I get up at 4:30 a.m.
For many years, I was a late riser. I loved to sleep in. Then things changed, because I had to wake up between 6-6:30 a.m. to fix my kids’ lunches and get them ready for school. But last year, when I decided to train for my first marathon, I decided that I needed to start running in the mornings if I was to have any time left for my family.
So, I set out to make waking up early a habit. I started by getting up at 5:30 a.m., then at 5 a.m. When that became a habit, and I had to wake up at 4 a.m. or 3:30 a.m. for an early long run, it wasn’t a problem. And last November, when I decided to participate in NaNoWriMo, I decided to get up at 4 a.m. to write for at least an hour a day. Now that I completed that novel-writing goal, I don’t need to wake that early anymore, but have settled on a happy compromise of waking at 4:30 a.m. Some days, when I’m really tired (if I go to sleep late), I’ll wake at 5:00 or 5:30, but that’s still earlier than I used to wake up.
Here are my tips for becoming an early riser:
- Don’t make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes. Do this gradually until you get to your goal time.
- Allow yourself to sleep earlier. You might be used to staying up late, perhaps watching TV or surfing the Internet. But if you continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over. I suggest going to bed earlier, even if you don’t think you’ll sleep, and read while in bed. If you’re really tired, you just might fall asleep much sooner than you think.
- Put your alarm clock far from you bed. If it’s right next to your bed, you’ll shut it off or hit snooze. Never hit snooze. If it’s far from your bed, you have to get up out of bed to shut it off. By then, you’re up. Now you just have to stay up.
- Go out of the bedroom as soon as you shut off the alarm. Don’t allow yourself to rationalize going back to bed. Just force yourself to go out of the room. My habit is to stumble into the bathroom and go pee. By the time I’ve done that, and flushed the toilet and washed my hands and looked at my ugly mug in the mirror, I’m awake enough to face the day.
- Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option.
- Allow yourself to sleep in once in awhile. Despite what I just said in the previous point, once in awhile it’s nice to sleep in. As long as it’s not a regular thing. I do it maybe once a week or so.
- Make waking up early a reward. Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to waking up early. My reward used to be to make a hot cup of coffee and read a book. I’ve recently cut out coffee, but I still enjoy reading my book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.
- Take advantage of all that extra time. Don’t wake up an hour or two early just to read your blogs, unless that’s a major goal of yours. Don’t wake up early and waste that extra time. Get a jump start on your day! I like to use that time to get a head start on preparing my kids’ lunches, on planning for the rest of the day (when I set my MITs), on exercising or meditating, and on reading. By the time 6:30 rolls around, I’ve done more than many people do the entire day.
- Enjoy the break of dawn! As much as you can, look outside (or better yet, get outside!) and watch the sky turn light. It’s beautiful. And it’s quiet and peaceful. It’s now my favorite time of day. Getting up early is a reward in itself for me.
4. No Napping After 7 Hours Of Waking Up
If you’re feeling sleepy, make sure you nap early—no later than 7 hours after you woke up. Napping after that 7 hour period will mess up your sleep schedule, leading you to sleep late and wake up late, again.
5. Go Camping For A Week
Researchers found that you can sync your body’s sleep schedule with the sunrise and sunset if you spend a week without artificial light.
Try going camping for a week, and leave all your gadgets at home or at least forbid yourself from using them after sunset. No torches allowed, too because it’s lights off whether you’re sleepy or not! After 7 days, you could be an early riser.
9. Invest In Smart Lights Or Automatic Curtain Opener
Waking up to a bright sunny room will minimize your grogginess and make you feel more alert after waking up. Get an automatic curtain opener and program it to open the drapes at least 30 minutes before you plan to wake up.
You can also use a smart light, like , in case your bedroom doesn’t have a window or if your window’s view is blocked.
10. Trick Your Brain To Get Up
What’s your first reaction when your alarm goes off? Hit snooze and go back to sleep, right? For this tip, you can press snooze but this time instead of going straight back to sleep, get up—but only for 10 minutes or however that snooze is set.
This is called an inverted snooze. Instead of forcing yourself to get up right away, bargain with yourself, “Stick it out. It’s just 10 minutes.” What you do during those 10 minutes is up to you, but the condition is you can’t go back to bed—or sleep in the couch. You can open the windows, prepare coffee, or turn on the TV. So when your alarm clock goes off again, you’ll already be fully awake and not likely to hit snooze.
11. Use Your Pet As An Alarm Clock
Animals are good alarm clocks, especially if you time their feeding time early in the morning. They’re consistent, noisy, and relentless so they’ll hammer your door and jump in your bed to wake you up until you give them some food.
Of course if you love your pets, you’ll find this adorable but some of you might find this annoying, at least in the beginning, when you’re not used to waking up to such a ruckus.
2. Move your alarm clock across the room
If your alarm is right next to your bed—or on your wrist—it’s so easy to hit snooze. Forcing yourself to physically get out of bed may be a simple trick, but it’s an effective one. Another option? Enlist a wake-up buddy, i.e., a person who will call you and hold you accountable, Breus says. It’s kind of like having a screaming toddler who forces you out of bed, even if you’re not a parent.Photo: Stocksy/Vibration Images
4. Find the light
Sunlight helps turn off your “melatonin faucet,” Breus says, which in turn helps you avoid that groggy, I-seriously-don’t-want-to-be-awake-right-now feeling. Stand by the window for a few minutes if it’s light out (bonus points for drinking water at the same time!) or use a light box.Photo: Central IT Alliance/Thinkstock
How To Get Up Early
1. Get Enough Sleep
The real question is how to get up early and feel good. Unfortunately, it is impossible to feel good if you do not get enough sleep. According to research, an average adult needs seven to nine hours of sleep. While we sleep, we go through five stages of a sleep cycle. The first stage is light sleep, followed by a stage that prepares us for deep sleep. Then comes the stage of deep sleep, and it continues to the fourth stage. After these four stages comes the REM stage. Sleep cycles last for about 90 minutes and it is recommended to get five sleep cycles each night (7.5 hours). If you have to go to bed very late, then it is recommended that you ensure at least three sleep cycles or 4.5 hours.
2. Be Consistent
After you are determined to get enough sleep every night, your next step should be focusing on consistency. If you get enough sleep, but still can’t figure out how to wake up easily in the morning, there is one simple solution: consistency.
Human body loves consistency. This means that your body, as well as your mind, will be grateful if you go to bed and wake up every day at the same time. By doing so, hormones and chemicals that our organs release will get used to a regular pattern. If you change that pattern, it will take some time for your body to adapt. This is the reason why people suffer from jet-lag after they change time zones and completely disrupt the pattern organs were used to.
Every time you change your sleep pattern, your body will suffer from something that resembles a micro jet-leg. You will have much harder time waking up, you will feel groggy, and you definitely won’t perform your daily tasks as well as you could.
3. Make Sure You Relax At Night-Time
Many people who are researching how to get up early forgot one very important thing – adjusting their night-time routine. After you’ve decided to go to bed and wake up at the same time every day, ask yourself the following question: “What do you do before you go to bed?”
Many people tend to collapse into bed immediately after they come home late from work or from a night out on the town. This is a wrong thing to do. What you should do instead is devote an hour every night to doing some calming activity you like right before going to bed. Read a book, take a bath, or listen to some music. You should stay away from screens since they stimulate your brain to stay awake longer. Having a relaxing routine right before going to bed can improve your sleep quality tremendously.
4. Use Early Rising Techniques
All these previously-discussed points are very important for learning how to wake up early. But, they seem too general. Here are some simple techniques for waking up early that will make this task much easier to accomplish.
5. Find A Compelling Reason Why You Want To Wake Up Early
Following all the tips you’ve learned while researching how to wake up early, but still not being able to do so must be quiet frustrating. One of the ways to beat the sleep demons that urge you to sleep in is by finding motivation. If you are trying to wake up early just for the sake of it, you are very likely to fail. Instead, find a compelling reason to wake up.
Defining your goals and motivation for waking up early, such as being more productive, having breakfast, or going to the gym will make it much easier to actually wake up the moment you hear your alarm ring.
6. Make A Gradual Transition
If you are used to waking up at 9 am, waking up at 5 am the next morning is practically impossible, even if you get enough sleep. Instead, try waking up 15-30 minutes earlier every day until you reach your desired waking time.
How To Wake Up Early In The Morning March 29, 2018
In a world dominated by early birds, you make a wish every night – to be able to wake up early the next morning. But no matter how much some of us try, it is next to impossible, and getting out of bed is an eternal struggle. Are you among those late risers who just can’t seem to get up early despite trying every trick in the book? Then, you are in luck because we have some hacks up our sleeve that might help. This article provides some of the best tips to help you wake up early every day. Keep reading!
Tips To Help You Wake Up Early
Best Ways To Wake Up Early In The Morning
1. Avoid Eating Before Bedtime
Though it is tempting, avoid snacking before your bedtime as it not only impairs your sleep but also leads to weight gain as the food is stored instead of being burnt off. Also, when you eat before bedtime, your digestive system ends up processing the food when it should actually be relaxing, leading to bloating and a feeling of heaviness.
Back To TOC
2. Go To Bed Early
We have grown up listening to our parents tell us to go early to bed to rise early for school. And this is indeed true. You can wake up earlier than usual if you go to bed at a reasonable time as it makes sure that your body is getting enough time to rest and recuperate.
Back To TOC
3. Sleep With The Curtains Slightly Open
Sleeping with the curtains slightly open helps you wake up naturally the next morning when the sun’s rays hit your face. This is one of the most pleasant ways to wake up without having to set the alarm. However, if you aim to wake up even before the sun rises, say 6 or 7 a.m., you may try the following tips.
Back To TOC
4. Prepare Yourself Mentally
Listen to audio clips or watch videos that highlight the importance of rising early in the morning. This can indirectly prepare you to wake up early.
Back To TOC
5. Get Excited About The Upcoming Day
Be it your morning workout session, a delicious breakfast, or any upcoming event – get excited about something you are really looking forward to. This excitement will undoubtedly trigger you to wake up earlier than usual.
Back To TOC
6. Keep Your Alarm Across The Room
This is an age-old trick, but many people vouch for its efficacy in helping you wake up early. An alarm disrupts your sleep, and all you want to do is stop it as soon as it goes off. Keeping it away from the bed will make you get up and stride across the room to turn it off. And if you are sharing your room with your better half, switching the alarm off becomes even more important as you don’t want to disturb their sleep nor face their morning crankiness.
Back To TOC
7. Wake Up At The Same Time Every Day
Waking up at the same time every day can make your brain accustomed to a particular sleeping pattern. After a certain period, you will notice that you are waking up at the same time even before your alarm goes off as you have been subconsciously training your brain to do so.
Back To TOC
8. Avoid Intake Of Caffeine Late In The Day
As you are already aware, the intake of caffeine late in the day can disrupt your sleep. Hence, you must avoid consuming any caffeine-based drinks at least 6 to 7 hours before bedtime. This not only helps you get a good night’s sleep but also increases your chances of waking up early.
Back To TOC
9. Switch Off All Electronic Devices An Hour Before Bedtime
The blue light emitted by the screens of mobiles, laptops, and televisions is detrimental to your health and messes up your sleep cycle. It wrongly tricks the brain into thinking that it’s daytime, even though it’s not, and stimulates it into releasing cortisol (the stress hormone), which can prevent you from sleeping. So, switch off all electronic devices an hour before you go to sleep. Read a book or listen to music to relax and drift off to sleep.
Back To TOC
10. Wake Up A Few Minutes Earlier Every Day
One of the best and easiest tricks is to try and wake up a few minutes earlier every day. If you usually wake up at 7 a.m. but want to wake up at 5.30 a.m., it cannot happen overnight. Set your alarm 5 minutes earlier every day until you reach your target wake up time.
Back To TOC
Remember, you cannot radically transform your lifestyle overnight. It is important to make these tips a part of your daily routine and follow them consistently to notice changes in your sleeping pattern. And once they become habits, you will automatically hop out of bed as soon as the sun rises or the birds chirp. Which of the above tricks worked out for you? Share with us in the comments section below.
Feedback The following two tabs change content below.
- Frostbite – Symptoms of Stages, Causes, And Natural Treatment – August 31, 2018
- Bad Taste In The Mouth – Symptoms, Causes, Home Remedies, And Prevention Tips – August 30, 2018
- SIBO: Symptoms, Diet Tips, And 9 Natural Remedies – August 29, 2018
- Clogged Arteries – Symptoms, Causes, And Diet Tips + 11 Natural Remedies – August 29, 2018
- Angina: Symptoms, Causes, And Natural Treatments – July 18, 2018