How to Wake Up Refreshed During the Early Morning Hours

Embracing the Early Morning Hour

Waking up early in the morning can seem daunting, but with some planning, going to bed a bit earlier, and a few helpful tricks, you can start your days feeling refreshed during the early morning hour. There are also many benefits to becoming an early riser.

Benefits of Waking Up Early

Here are some of the top advantages of getting up early:

• More productive time Youll have a few quiet hours to get important tasks done before emails and calls start flowing in.
• Improves sleep schedule Going to bed and waking up at consistent times regulates your sleep-wake cycle.
• Time for exercise Use the morning to fit in exercise so your schedule doesnt get too busy later.
• Healthier breakfast Youll have time to prepare a nutritious breakfast instead of rushing out the door.
• Better mental health Morning sun exposure and exercise boosts your mood and outlook for the day.

Getting Ready the Night Before

Preparing the evening before sets you up for an easier morning. Follow these nighttime rituals:

• Pack lunch and bags Get bags, gym clothes, work items ready by the door.
• Set out clothes Decide on an outfit so youre not digging through drawers half-asleep.
• Prep coffee maker/teapot Program it or measure grounds and water so its ready to brew.
• Review schedule Check calendars and to-do lists so you know whats ahead.
• Set multiple alarms Use phone and alarm clocks as backups to ensure you wake up.
• Early bedtime For optimal sleep aim for 8+ hours in bed.

Choose an Ideal Wake Up Time

Pick a realistic wake-up time based on your schedule and natural rhythms. Factor in how long your morning routine takes as a buffer:

• 90 mins: Exercise, breakfast, get ready leisurely
• 60 mins: Breakfast, get ready
• 30 mins: Quick routine before dashing out

Also consider when you typically feel sleepy based on whether youre a natural early bird or night owl.

Tips for Adjusting Your Sleep Rhythm

Getting better sleep makes early rising feel more natural. Try these sleep hygiene tips:

Limit Evening Blue Light Exposure

Light from screens inhibits melatonin production and keeps your mind wired. Follow these habits:

• Put phones/tablets away 2+ hours before bed.
• Install blue light filters on devices.
• Read books or magazines before bed instead of screens.
• Keep TVs and computers out of the bedroom.
• Consider amber tinted glasses to block blue wavelengths.

Cut Off Caffeine Early

Caffeine lingers for hours sabotaging sleep. Stop intake earlier with these tips:

• No coffee after 2 p.m.
• Switch afternoon drinks to decaf.
• Limit dark chocolate as it contains some caffeine.
• Herbal caffeine-free teas like chamomile, peppermint, ginger are better evening options.

Establish a Soothing Night Routine

Transitioning into sleep mode early promotes better overnight rest. Unwind with activities like:

• Taking an evening bath or shower
• Practicing gentle yoga or meditation
• Listening to relaxing music
• Reading fiction books
• Trying sleep-inducing supplements like magnesium or melatonin an hour before bed

Make Mornings More Motivating

Having things to look forward to makes it easier to leave the warm bed. Stack the early hours with activities you enjoy.

Move Your Body First Thing

Exercising early brings a multitude of both physical and mental perks:

• Endorphin rush Gets feel good chemicals flowing
• Strengthens circadian rhythms Supports waking up at the same time
• Reduces stress Loosens muscles, relieves anxiety
• Increases energy Gets blood pumping, metabolism rises
• Sharper focus Improves concentration for work tasks ahead

Any movement counts like yoga, walking, cycling, lifting weights, swimming, etc. Even 10 minutes is beneficial.

Fuel Up On Satisfying Early Breakfasts

Preparing a satisfying morning meal high in protein and nutrients provides lasting energy and brainpower rather than quick carbs. Smart options include:

• Vegetable packed omelets or scrambled eggs
• Avocado toast topped with egg or nut butter
• Protein-rich smoothies and parfaits
• Hearty oatmeal or quinoa bowls with nuts and fruit
• Natural yogurt with fresh berries and flaxseeds

Schedule Quiet Time for Personal Priorities

Mornings often provide the only uninterrupted blocks in busy schedules. Take advantage by dedicating time for your own needs whether:

• Work projects tackle demanding tasks
• Hobbies paint, write, play music
• Reflection journal thoughts, meditate
• Wellness habits stretch, meal plan
• Social connection call loved ones

Protect time for your favorite morning activities that often get pushed aside later in the day.

Strategies to Help You Get Out Of Bed

Even well-laid plans can get sabotaged first thing in the morning by the temptation to hit snooze. Outsmart urges to oversleep with these clever ideas.

Set Alarms Far From Bed

The effort of physically getting up to turn off a blaring alarm across the room helps shake off grogginess. Options include:

• Alarm clock or phone across the room
• Coffee maker that auto brews when alarm goes off
• Sunrise simulator alarm lights that brighten gradually

Once up, get exposed to bright light and splash cold water on your face to tell your body its time to wake up.

Prep Motivational Morning Reminders

Inspirational notes help infuse purpose first thing. Ideas include:

• Write sticky note mantras like Eat the Frog First
• Set daily mobile affirmation alerts to pop up
• Craft vision boards displaying big picture goals
• Record custom alarm messages to say time to wake up and change the world!

Pair Desired Routines with Wake Up

Linking rewarding actions with getting out of bed makes it harder to snooze. For instance:

• Brew enticing cup of specialty coffee
• Dive into that juicy fun novel youre reading
• Start perfecting your new apple cinnamon muffin recipe
• Cuddle with furry companions who cant wait to go for a walk

Let anticipation of what awaits make getting vertical a little easier.

Troubleshooting Tricky Morning Scenarios

Despite meticulous planning, some days start off rough through no fault of your own. Have backup systems in place to stay on track when curveballs strike.

Reset After Poor Sleep

Nights of tossing and turning happen, throwing schedules off. Counteract exhaustion from lack of sleep with:

• Strategic naps Short power naps early afternoon refresh best
• Caffeine Coffee, espresso, or tea for rapid pick me up
• Reset bedtime Turn in early to repay sleep debt
• De-stress Meditate, stretch, go for a walk to reduce anxiety
• Hydrate Drink extra fluids all day to avoid fatigue

Recover From Early Obligations

Having to rise unusually early occasionally like for travel can make you feel jet-lagged. Get back in sync by:

• Taking melatonin Supplements ease falling back asleep
• Using blackout shades Block light so you sleep soundly later
• Wearing eye masks and ear plugs Reduces disruptive sensory input
• Creating optimal sleep conditions Control noise, temperature, comfort
• Limiting caffeine past noon Allows natural evening tiredness

Maintain Habits Through Weekends

Staying up late and sleeping in on days off can ruin Monday mornings. Stick closer to your routine by:

• Setting multiple weekend alarms Helps keep roughly the same schedule
• Planning morning activities Gives you motivating places to be
• Adjusting slowly Shift get up time by only an hour or so
• Limiting alcohol Disrupts sleep cycles so moderate intake
• Unpacking quickly Resets Monday readiness quicker

Embrace Being an Early Riser

Waking up early frees up precious hours to better care for your needs. Follow these tips to allow yourself to ease into mornings feeling well-rested and eager to start your day feeling motivated. With practice, youll find early rising coming effortlessly and enjoying all the perks it brings!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.