If you aren’t a morning person, waking up early can certainly be difficult. It always feels so nice to hit that snooze button and to snuggle under the warmth of your covers just to drift off to sleep for a little bit longer.
But, the early bird does get the worm!
For most people, it’s not easy to get up first thing in the morning, especially when it’s still dark outside.
If your constant use of the snooze button and your morning zombie routine is getting old, no need to worry, change is still possible!
It begins with figuring out the different reasons why you can’t wake up in the morning and what to do about them.
There are so many benefits to waking up early, from better performance in work ethic to increased discipline.
Assuring that you are getting quality, deep sleep, and enough of it will allow you to wake up feeling rested and recharged. Also, incorporating a variety of healthy, nutrient-dense foods for when you wake up will kick the tired right out of you!
Here are a few tips on how you can begin to make your transition:
1. Create a Morning Schedule
It all starts the night before. Before you even have a chance of getting out of bed early, you have to have a purpose first, find something that drives you.
You need to clarify your why, ask yourself, “why do I want to wake up at 6 AM?” this helps to motivate you to wake up in the morning.
A morning routine sets the tone for your entire day. This is especially if you’re forcing yourself to get up early and you’re not naturally an early riser.
The more specific you are with your morning routine, the easier it’s going to be to execute it. Also, the better defined your routine is the more efficient it’s going to be.
Your schedule should include 3 of the most important tasks you want to get done in the day.
By preparing the night before for the coming morning, you can dramatically increase your chances of success:
- Lay out your outfit
- Put your alarm across the room so you have to get out of bed to turn it off
- Have your breakfast ready to go
- Know what you are going to do
All of these things will make your mornings go a lot more smoothly and stress-free.
It’s the simple things that can make a big difference.
2. Go To Bed Earlier
Going to bed and waking up at the same time everyday is a must if you want to get on a good sleep schedule and train yourself to start waking up earlier.
If you hope to wake up early and have a productive day, you’ll also need to get plenty of sleep.
That means going to bed early, even if you’re typically a night owl. Avoid electronic devices in the evening hours and gradually move your bedtime up until you’re getting the recommended 8 hours of sleep.
3. Improve Your Bedtime Routine
You may be sabotaging your efforts to get up early without even realizing it.
Drinking caffeine in the later part of the day and using devices that emit blue light before bed can prevent you from falling asleep.
To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath.
Avoid activities that have been shown to interfere with your circadian rhythm and cause sleeplessness, including:
- Looking at screens, like your laptop or phone
- Drinking caffeine within 6 hours before bedtime
- Napping or spending too much time in bed during the day
- Drinking alcohol before bed
4. Set An Alarm
The hardest part of any morning is getting up. It helps to put your alarm just out of reach so that you have no other choice than to get up and turn it off. Try setting your alarm to play a song you like, this can help make your mornings more pleasurable.
As tempting as that snooze button and getting “just a few more minutes” may be, falling back asleep after waking up is sleep fragmentation.
To avoid snoozing your alarm, place your phone or alarm clock across the room from where your bed is. This way, when your alarm goes off, you’ll be forced to get out of bed to silence it.
Without the temptation of snoozing your alarm, you’ll be up and at ’em right on time.
5. Wake up to Natural Lighting
Natural sunlight is significant because it tells the brain that the day has started and sends signals to stop making melatonin; the hormone that helps regulate sleep. Make sure that your window allows sunlight to shine in easily, as closed curtains/blinds can cause you to sleep in longer.
You should keep your curtains slightly open so your body will adjust to the light of the morning; avoid using black out curtains.
6. Get Some Exercise
Starting your morning with exercise lowers your blood pressure, reduces stress/anxiety, and helps you sleep better the following night.
A simple 30-minute yoga session, bike ride, jog, or walk with your dog can all suffice.
It’s all about building lasting habits. Waking up early gets easier the more you do it!
Training your body to wake up early will take time, so don’t expect to be able to wake up at 5 AM everyday just yet.
7. Eat a Healthy Breakfast
Is it important to eat a nutritious breakfast in the morning. Your body has been fasting for the past 7+ hours and needs fuel.
Consume lots of protein, fruits and veggies. Be sure to drink at least 8 oz. of water upon waking up as well.
So, when it comes to waking up early, taking a look at your current habits and making small adjustments will make all the difference in your experience.
Making healthier choices and habits will certainly make waking up earlier a more enjoyable and productive experience.
Try implementing these small changes into your routine to make early wakeups more and more feasible. With these new habits, your body will eventually get in the routine of getting up early.
These tips have helped me effectively become an early bird myself. Try them out for a week and see what kind of difference they can make in your own attitude, energy levels and productivity!