How to Wake Up Early: 10 Tips to Become an Early Riser

The Key to Waking Up Early is Preparation

Waking up early in the morning can be a challenge, especially if you're used to sleeping in. However, with some preparation and planning, it is possible to become an early riser. Here are some tips and tricks to help you wake up early feeling refreshed and ready to start your day.

Go to Bed Early

The most obvious way to wake up early is to make sure you go to bed early enough to get sufficient sleep. Most experts recommend adults get 7-9 hours of sleep per night. To wake up early, you'll want to be on the earlier side of that range. If you need to be up by 5 AM, then an 8 PM bedtime is probably a good target. Going to bed early reinforces your natural circadian rhythm and makes it easier for your body to wake up early.

Have a Consistent Sleep Schedule

In addition to an earlier bedtime, having a consistent sleep schedule helps signal to your body when it should go to sleep and wake up. Try to stick to the same bedtime and wake up time, even on weekends. This regulates your circadian rhythm so you'll find it easier to wake up early every day.

Avoid Screens Before Bed

Screens from phones, tablets, computers and TVs emit blue light. This blue light tricks your brain into thinking it's daylight. Avoid screen time at least an hour before bed to help your body gear down for sleep. Read a book or do relaxing activities like journaling, stretching or meditation instead.

Limit Caffeine Past Noon

Caffeine has a half life of 5-6 hours. That means it takes 5-6 hours for the caffeine levels in your body to reduce by 50%. If you have coffee after lunch, there still may be enough caffeine in your system come bedtime to disrupt your sleep. Limit caffeine intake to mornings only if you want to get to bed early.

Expose Yourself to Bright Light in the Morning

Exposure to light cues your brain to become more alert. As soon as you wake up, open the blinds and let bright natural light fill the room. You can also install smart light bulbs that gradually increase light levels to simulate sunrise. Bright light signals your body that it's time to wake up.

Take a Melatonin Supplement

Melatonin is a naturally occurring hormone that regulates your sleep cycle. A melatonin supplement can help you fall asleep faster and stay asleep. Take 1-3 mg of melatonin 30 minutes to 1 hour before bedtime to help reset your circadian rhythm. Melatonin is especially helpful if you work night shifts.

Set Multiple Alarms

Relying on a single alarm is risky. You might accidentally sleep through it or turn it off without fully waking up. Set 2-3 alarms spaced 5-10 minutes apart. You'll have extra reminders to wake up and multiple chances to drag yourself out of bed.

Place Your Alarm Across the Room

To prevent hitting the snooze button too easily, place your alarm clock across the room. You'll be forced to physically get out of bed to turn it off. This extra effort helps jar you awake. Also consider setting an alarm on your phone placed under your pillow to wake you before your main alarm goes off.

Have an Early Morning Motivator

It's easier to pry yourself out of bed when you have a compelling reason. Schedule something early in the morning that you'll look forward to like breakfast with a friend, a workout class, or time to work on a passion project. Having an early morning motivator makes it more tempting to leave the warmth of your bed.

Making Mornings Easier

Waking up early is just the first challenge. Feeling awake and energized is another battle. Here are some tips to make early mornings feel more effortless.

Take Time to Stretch and Hydrate

After turning off your alarm, don't leap out of bed. Take a few minutes to stretch out tight muscles and hydrate with some water. Stretching boosts your circulation. Hydration raises your blood pressure and body temperature. Both help you feel more alert.

Splash Cold Water on Your Face

Splashing cold water on your face triggers a phenomenon called the diving reflex. It causes your body to automatically awaken by increasing your heart rate and constricting blood vessels. The quick temperature change literally shocks your system awake.

Listen to Upbeat Music

Peppy music naturally boosts your mood, energy level and alertness first thing in the morning. Make a morning playlist filled with your favorite upbeat tracks. Listening while you get ready can help you feel more enthused about starting your day earlier.

Let in Natural Light

Daylight immediately improves alertness and mood. Open the curtains as soon as you get out of bed. Try to eat breakfast near a window or outdoors. Spending time in natural light right after waking up makes early mornings feel fresher.

Exercise for a Quick Energy Boost

A quick early morning workout immediately increases your endorphins and adrenaline. You don't need an intense workout to see the benefits. Even just 5-10 minutes of cardiovascular exercise or brisk walking can give you an energy boost first thing in the AM.

Have a Healthy Breakfast

Don't skip breakfast when you're waking up early. A filling, nutritious breakfast helps replenish your glucose levels and provides energy for your day. Avoid sugary cereals or heavy meals which can trigger fatigue and lethargy. Focus on high protein and complex carbs.

Making Early Mornings a Habit

The initial adjustment period to becoming an early riser can be challenging. Here are some ways to push through grogginess and make early mornings a habit:

Be Consistent

It can take a few weeks to properly adjust your circadian rhythm. Don't quit after just 1-2 days of struggling with early mornings. Commit to your new wake-up time for at least 2 weeks before deciding if it's not right for you.

Have a Transition Period

If your current wake-up time is much later than your goal, gradually transition in 15 minute increments. Set your alarm 15 minutes earlier each week until you reach your ideal time. Gradual change will be easier to adapt to.

Use Sleepy Time Wisely

Take advantage of the cozy early morning time before others rise. Sip some tea, journal or meditate without distractions. Use it to work on a project or prepare for your day. Embrace the quiet morning time as a gift.

Pair it With Something Enjoyable

If alone time isn't motivating, pair early rising with something you look forward to like reading, listening to podcasts, or having breakfast at a cafe. Add something pleasurable into the mix to make waking up early more enticing.

Enlist a Buddy

Ask your partner, friend, co-worker or family member to join you in waking up early. You can motivate each other and commiserate as you adjust. Having social support and accountability boosts your chance of success.

Troubleshooting Common Issues

Many common challenges can interfere with becoming an early riser. Here are some fixes for frequent issues:

Not Tired at Bedtime

Try winding down earlier in the evening by limiting screen use, avoiding caffeine after noon, exercising earlier, and doing relaxing activities before bed. If you're still not tired, take 1-3 mg of melatonin 30 minutes before bedtime.

Excessive Grogginess

If you wake up feeling excessively drowsy, try moving your bedtime 15-30 minutes earlier. Also check if any medications you take could be making you drowsy in the morning. Ask your doctor about alternatives.

Difficulty Falling Asleep

Limit screen use and caffeine consumption for at least 1 hour before bedtime. Make sure your bedroom is cool, dark and quiet. Use white noise or blackout curtains if needed. If still struggling, speak with your doctor about sleep aid options.

Oversleeping

Place your alarm clock farther from your bed to make it harder to hit snooze. Set multiple loud alarms on different devices. Ask someone to call you if they haven't heard from you by a set time. Enlist someone to check on you if the issue persists.

Waking Up Early is Achievable

Becoming an early riser requires commitment, consistency and preparation. But with the right techniques and mindset, it's certainly achievable. Use these tips and tricks to shift to an earlier wake-up time. Your mornings will transform from a struggle into peaceful, productive time you look forward to.

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.