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Do you struggle to get out of bed in the morning, even when you have things to do?
Maybe you have tried setting multiple alarms, promising yourself you’ll wake up earlier, then you end up snoozing again.
Waking up early doesn’t have to feel like a daily struggle. With a few changes to your sleep habits and morning routine, you can gradually make getting out of bed easier.
Here are seven simple ways to help you start waking up earlier.
1. Move your wake-up time gradually
If you’re used to waking up at 9 a.m, jumping to wake up at 5 a.m may be difficult. Instead, try moving your alarm 15-30 minutes earlier every few days until you get to your desired wake-up time.
This gives your body time to adjust to the changes, and you’ll most likely stick to it.
2. Get enough sleep the night before
Waking up early becomes much harder if you didn’t get enough sleep during the night. Rather than sacrificing sleep just to wake up early, decide what time you want to get out of bed and adjust your bedtime accordingly.
For example, if you want to be up by 6 a.m, and need 8 hours of sleep, try to go to bed around 10 p.m.
Most adults need at least 7 hours of sleep each night to maintain and support their health and well-being.
3. Go to bed at a consistent time
Having a random wake- up time and bed-time can make it harder to establish a routine. Things can feel easier if you maintain a similar sleep and wake-up time, including on weekends.
Over time, this consistency can help your body’s internal adjust to a sleep schedule you prefer.
4. Create a relaxing bedtime routine
You can start preparing for your morning routine the night before. It starts with how you spend your night. Activities such as scrolling through your phone late at night, drinking caffeinated beverages in the evening, or going to bed with too much on your mind can make it harder for you to fall asleep.
But there are some things you can try to help you wind down such as, reading a book, taking a warm shower, or listening to calming music. These habits can help create a comfortable sleeping schedule, which can also make a difference.
5. Get some natural light
Once you wake up, get some light right away. Try opening your curtains, or step outside for some natural light. Studies show that exposure to morning light helps you feel alert sooner and sleep better at night.
You can also make your morning feel more interesting by inviting activities such as stretching, playing your favorite music, or having a simple breakfast.
6. Put your alarm far away from you
If your phone is within arm’s reach, it’ll be too easy to snooze. But placing it across the room so you have to stand up to turn it off, can help you get past the hardest part.
7 . Give yourself a reason to wake up
Waking up early can feel less difficult when you have something to look forward to.
It could be:
- enjoying a quiet breakfast
- having your favorite coffee
- going on a quiet walk
- listening to a podcast
- working project you care about
- or having some peaceful time to yourself before the day gets busy
can be simple ways to build anticipation for your morning.
The bottom line
Learning to wake up early takes time, especially if you’re used to a completely different routine. Start with small changes, stay consistent and give yourself time to adjust. You can pick one or two of these tips, try them for a week, and see if it’s feels okay to add more.
Remember, you wanting to wake up early doesn’t mean you need to sacrifice the sleep your body needs. The goal is to build a routine that helps you feel rested and ready for the day, not one that leaves you exhausted.
