How to Become an Early Riser: 15 Tips for Waking Up Early

Strategies for Waking Up Early in the Morning

Waking up early can be a challenge, especially if you're used to hitting snooze and sleeping in. However, rising early has many potential benefits like feeling more energized, having time for a morning routine, and increasing productivity.

If you want to become an early riser but have a hard time getting up in the morning, there are several lifestyle habits and sleep tricks that can help you wake up early feeling refreshed.

Set an Optimistic Alarm

Placing your alarm clock far from your bed can force you to get up to turn it off. But also consider your alarm tone - unpleasant jarring noises first thing can instantly put you in a bad mood.

Choose an upbeat, cheerful alarm to start your day on a positive note. Many alarm apps now let you wake up to your favorite music or soothing natural sounds that make it easier to get going.

Avoid Snoozing

Hitting the snooze button is one of the worst habits for feeling tired and groggy in the morning. Those extra 10 minutes interrupt your sleep cycles instead of giving you meaningful rest.

Ban yourself from using the snooze button. If needed, set two alarms spaced 10-15 minutes apart as your signal to get moving. The second alarm avoids the temptation to go back to sleep.

Optimize Your Sleep Schedule

Having a consistent sleep schedule trains your body's internal clock for when to feel sleepy and when to wake up. Try going to bed and waking up at the same time each day, even on weekends, to regulate your circadian rhythm.

Figure out how many hours of sleep you need to feel rested, which is typically between 7-9 hours. Then work backwards to calculate your ideal bedtime that suits your desired wake up time.

Limit Blue Light Exposure at Night

Exposure to blue light from screens inhibits the release of melatonin, a hormone that makes you feel sleepy. Avoid using electronics 1-2 hours before bedtime and invest in blue light blocking glasses if you'll be on devices at night.

Dim your smartphones and install amber lightbulbs to cut blue light. This helps you feel naturally tired at your set bedtime, making it easier to wake up early.

Develop a Soothing Night Routine

Preparing your mind and body for quality sleep is key to waking up refreshed. Implement a relaxing pre-bed routine like reading fiction, listening to calm music, meditating, or doing light stretches.

Avoid overstimulation from dramatic TV shows or stressful conversations right before bed. Maintain a quiet, technology-free space for sleeping.

Exercise in the Morning

Working out first thing raises your body temperature and releases endorphins that help you feel energized. Even a 10-15 minute at-home workout can boost circulation and mental clarity.

Just don't exercise within 1-2 hours of your desired wake up time, as this has been shown to disrupt sleep quality and make you more tired in the morning.

Eat a Nutritious Breakfast

Consuming a balanced morning meal with protein, slow-burning carbs, and healthy fats provides energy to start your day. Some metabolism-boosting options include oatmeal with fruit, greek yogurt with nuts, or eggs with whole grain toast.

Avoid skipping breakfast or choosing quick high-sugar options like pastries. Take time to refuel and you'll find it's easier to get out of bed.

Hydrate in the Evening and Morning

Dehydration during sleep can leave you feeling fatigued upon waking. Drink a full glass of water right before bed and after getting up.

Avoid downing water too close to your set bedtime though, as this can disrupt sleep to use the bathroom. Hydrating well in the late evening and after rising ensures you aren't drained.

Cut Off Caffeine in the Afternoon

It's fine to drink caffeinated coffee, tea, or soda in moderation in the morning and early afternoon. But avoid caffeine 4-6 hours before your set bedtime.

Caffeine is a stimulant that can disrupt falling asleep. Limiting afternoon intake prevents sleep interference so you feel refreshed in the morning.

Increase Natural Light Exposure

Exposure to bright light first thing communicates to your body that it's time to wake up. Open blinds immediately and turn on lights to reinforce your desired wake time.

Maximize natural sunlight by making your bed, eating breakfast near a window, or going for a morning walk outdoors after rising.

Supplements and Devices That Aid Waking Up

In addition to lifestyle and sleep hygiene tweaks, certain products can support your ability to get up early feeling your best. Here are some options to consider:

Gradual Wake Up Lights

Specialized alarm clocks with gradual brightening lights ease you awake by mimicking the sunrise. The light signals your body to reduce melatonin production and boost cortisol and alertness.

Place the light on your nightstand and set it to slowly illuminate and sound an alarm over a window of time. The gentle awakening prevents morning grogginess.

White Noise Machines

Soothing, consistent white noise helps mask disruptive sounds for uninterrupted sleep. This improves sleep quality so you transition seamlessly into your morning routine.

Try a white noise machine on your nightstand or an app with fan, waves, rainfall, and other calming sounds. Turn it on before bed and set a timer for it to play all night.

Blue Light Blocking Glasses

If you'll be using a laptop, phone, or tablet at night, blue-light filtering glasses reduce sleep-disrupting wavelengths. This helps simulate natural evening light to boost melatonin.

Wear blue blocker glasses anytime you're viewing screens after dusk. Avoid using electronics at least 1 hour before bed for optimal results.

Blackout Curtains

Light peeking through blinds or curtains can interfere with quality slumber. Invest in blackout curtains or an eye mask to block ambient light from windows, electronics, and street lamps.

Creating a pitch black sleep environment helps your body produce melatonin and prevents waking up in the middle of the night. Upgrade your curtains for maximum sleep benefits.

Melatonin Supplement

Melatonin is the hormone your body produces to induce sleepiness. A low dose melatonin supplement 1-2 hours before bed may help if you have trouble falling or staying asleep.

Consult your doctor before trying melatonin, as some experience vivid dreams or grogginess if the dose is too high. Take the smallest effective amount up to 10 mg.

Sunrise Alarm Clocks and Lamps

Like gradual wake up lights, sunrise alarm clocks and lamps simulate the sunrise with slowly increasing light. This eases your transition out of sleep.

Choose a model with natural sounds you find relaxing. The customizable sunrise feature brightens your room gradually over 15-30 minutes for pleasant waking.

Putting it All Together

It takes consistency and diligence to become an early riser, but the payoff for your mood, productivity, and overall health are well worth it.

Stick with your new routine for 2-3 weeks until it becomes habit. As you learn what works best for your body, you'll find yourself naturally waking up early feeling energized and ready to start the day.

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.