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How to Wake Up Early: 11 Tips from Experts

6 min read
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How to wake up early

Waking up early has many benefits. It keeps you energized throughout the day and boosts your productivity. But, how to wake up early?

Leaving your cozy bed in the early morning might not be easy. You might feel lured to sleep more.This becomes even more difficult if you go to bed late. However impossible it may seem right now, you can get there with some practice.

This blog will take you through some expert tips on how to wake up early in the morning.

10 Best Tips For Waking Up Early

 

1. Go to Bed Early

Remember that childhood rhyme- early to bed, early to rise makes a man healthy and wise. It may be true after all as more research is done around sleeping habits and energy levels.

An average adult needs at least 7 to 9 hours of sleep every day. So, you need to hit the bed early so that your body gets enough rest. If you get less sleep, it might be hard to wake up in the morning.

2. Know Your Motivation

What is pushing you towards waking up early? It is always better to find a personal motivation than succumbing to family or societal pressure.

You must have a strong reason to get you out of bed in those early hours. It could be your passion to work or just going out for a refreshing walk. When your rationale is strong enough, you will jump out of bed every morning without the alarm.

3. Change Your Sleep Schedule Gradually

Why is it so hard to wake up early? If you are a night owl, your body will take time to adjust to a new schedule. So, it is better not to be harsh on yourself.

Do not change your schedule all of a sudden. You can try shifting your bedtime gradually. For instance, if you go to bed at 11.30 pm, try sleeping at 11.15 on the first day. Do the same thing with your wake up time. Shift it by 10 minutes at a time.

Following this tip will help you in waking up in the morning without any trouble.

4. Unplug Yourself

In this age of technology, it gets hard to keep yourself away from devices. You might be occupied with your laptop or smartphone. However, do you know that the blue light from these devices can prevent you from getting a good night’s sleep?

Blue light interferes with your body’s melatonin levels. Melatonin is the hormone that helps you fall asleep. So, if you can’t wake up in the morning, it may be because you haven’t got a good night’s sleep. Keep all your devices away at least 30 minutes before going to bed.

Cutting yourself from those endless notifications will clear your mind before going to bed.

5. Keep Your Dinner Light

Try to eat light carbohydrates or proteins at least 2 hour before bedtime so that your body has time to digest food and eventually lower your body temperature to help you fall asleep.

You can also avoid heartburn and acid reflux by eating early in the night.

6. Avoid Caffeine and Sugary Drinks Before Bed

One of the best tips to wake up earlier is to avoid caffeine at night. Caffeinated drinks might stimulate you and obstruct your sleep.

Sugary drinks have a similar effect on your body. You can instead drink water to stay hydrated. A soothing cup of green tea or chamomile tea to help you sleep better and you will be able to wake up early.

7. Set Up a Schedule

How to train your body to wake up early? Once you wake up before your usual time, try to do it consistently. Setting a sleep schedule helps a lot. It gives the signal to your body when it’s time to get up.

Sticking to a schedule is one of the easy ways to wake up early.

8. Be Kind to Yourself

How to wake up early without being tired? One of the best ways is not to force yourself. Suppose it’s a cold morning and you don’t feel like getting up. Don’t be harsh on yourself. That way, you will not resent the idea of getting up early in the morning.

Breaking your routine on some days will also give you a break from the usual.

9. Get Sunlight in the Morning

Many people ask how to wake up early without an alarm. If you are exposed to light in the morning, you will no longer need that alarm clock.

Exposing yourself to sunlight tells your body that it’s time to wake up and get started. You can keep your curtains open so that light comes in as soon as it’s morning.

10. Give Yourself a Gift

How to sleep early and wake up early daily? Give yourself a reward when you get up early one day. You may treat yourself to your favorite food or watch a show you love. That will motivate you to continue the habit every day.

11. Exercise Regularly

Exercising tires the body out and helps get rid of physical tensions and strains. Mornings are the best time to exercise. Breathing in the fresh, unpolluted morning air can help you feel better the rest of the day. When you wake up late, you might feel lethargic to work out. Moreover, the usual chores of the day will prevent you from getting some exercise.

Causes of Not Waking Early in the Morning

Here are some reasons that might be preventing you from getting up in the mornings:

  • Stress and anxiety
  • Not getting enough quality sleep
  • Sleep apnea leading to disturbed sleep
  • Parasomnias like sleep talking or sleepwalking
  • Certain medicines like sedatives and antidepressants
  • Chronic pain or discomfort disrupting your sleep

Benefits of Waking Up Early

How to go to sleep earlier? Thinking about the benefits of getting up early can make you go to bed on time. Let’s look at some of the advantages.

Better Productivity

Early mornings are the best time for your work. That is when you remain alert, and there is minimum distraction early mornings. You may complete your tasks earlier than usual.

Enjoying a Stress-Free Day

One of the reasons to wake up early is that it gives you a head start. You can plan your day well in advance. That will prevent unnecessary stress and anxiety throughout the day.

Going To Bed Early

You might have thought about how to go to bed early. Well, waking up early will help you fall asleep early. That is because your mind and body will naturally feel tired from the day’s chores by night. Thus, you will not have to toss and turn in your bed to fall asleep.

How Much Sleep Do You Need?

You should get at least 7 hours of uninterrupted sleep. However, your sleep needs vary with your age. The following table will make it clear.

Age

Sleep Needs

0 to 3 months

15 to 17 hours

4 months to 11 months

13 to 15 hours

1 to 3 years

11 to 14 hours

3 to 6 years

10 to 13 hours

6 to 14 years

9 to 11 hours

14 to 18 years

8 to 10 hours

18 years and above

7 to 9 hours

Final Word

Now that you have learnt how to wake up on time and its benefits, you can work on your sleep schedule. Waking up early can help you lead a happy and fulfilling life. So, when will you start working on these tips?

FAQs

  • Drowsiness
  • Low productivity
  • Headaches
  • Swollen face

How long does it take to train yourself to wake up early?

If you ask when to wake up, there’s no definite answer. Do what’s best for your body. However, waking up around 5 to 5.30 am is the best practice.

You should get at least 7 hours of sleep every day. If you are sleeping less at night, you can take a short nap during the day to make up for it.

Going to bed around 10 to 11 pm is the best. However, you can find out the time that works for your body.

You can keep your alarm clock far from the bed. That will force you to get up and walk across the room. Do note that getting enough sleep is even more essential than waking up early.

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Ergo therapist, paediatric and sleep consultant certified for adults, Reiki practitioner and massage instructor.
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Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

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Siddhesh Tiwatne

Sleep Coach

Authored by healh experts and journalists

Fact checked and science-backed

Medically reviewed by physicians

Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians

Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians

Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians