11 Expert-Backed Methods on How to Get Up Early

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Waking up early can provide several benefits and set the tone for your entire day. For example, becoming an early riser may lead to:

• Increased productivity
• More personal time for activities, such as exercise
• And even improved mood.

Waking up early may also improve your alertness, concentration, and cognitive performance.

A study in the journal Emotion looked at whether waking up early is linked to a better mood and health. The study involved 435 younger adults between the ages of 17 and 38 and 297 older adults between the ages of 59 and 79.

Participants determined whether they were early risers or night owls using the Morningness-Eveningness Questionnaire. They also completed the Brief Mood Introspection scale to assess 16 mood adjectives. Additionally, they rated their overall health on a scale of 1 (poor) to 10 (excellent).

The study's results indicated that adults who woke up early had a more optimistic mood than those who were night owls. Early risers also reported better subjective health.

Although you may be aware of the benefits of early rising, it can still be a challenge. This is especially true if you've been a night owl most of your life. Challenges associated with waking up early include:

• Genetics: A study by 23andMe researchers identified several gene variants associated with being a morning person or early riser. Overcoming your genetic predisposition to being a night owl can be a challenge. However, it is possible.
• Employment: Certain employment types may require working night shifts or late hours, making it difficult to get up early.
• Medical conditions: Certain medical conditions, like arthritis, can make it hard to fall asleep. This can make waking up early even tougher.
• Lifestyle habits: Some habits can affect your sleep. Drinking too much caffeine, not moving enough, and eating late can cause you to wake up late.

Although these challenges exist, it is possible to train your mind and body to wake up earlier.

The article below provides evidence-based tips for waking up early successfully and consistently.

Laying the Foundation: Preparing for an Early Wake-Up

Learning how to get up early starts with quality sleep the night before. Developing a healthy nighttime ritual to ensure good sleep is essential for waking up early the next morning. Without good nightly habits, you may struggle to fall asleep and stay asleep. This can make you feel groggy in the morning and stop you from waking up early.

1.) Establish a Consistent Sleep Schedule (Even on Weekends)

A consistent sleep schedule, even on the weekends, helps enhance your body's ability to fall asleep and stay asleep. A regular sleep schedule helps your body fall asleep and wake up at the same time each day without feeling groggy.

An irregular sleep pattern can disrupt your body's natural internal clock. Your body's internal clock tells you to go to sleep and when to wake up.

Experts agree that sleep consistency is a significant factor affecting quality sleep. The National Sleep Foundation issued guidance emphasizing the benefit of consistent sleep patterns on a person's health.

The Division Chief of Sleep and Circadian Disorders at Brigham and Women's Hospital was quoted as saying:

"The consensus panel concluded that consistent timing of bedtime and wake times is associated with improved outcomes across multiple dimensions of health and performance, including cardiovascular and metabolic health, alertness, and mental health."

2.) Optimize Your Sleep Environment

The proper sleep environment helps promote better rest. According to the Centers for Disease Control and Prevention, most people sleep best in a dark, quiet, cool room. Some suggestions to optimize your sleep environment include the following:

• Hang blackout curtains to keep the room dark and blackout light from the street.
• Wear earplugs to decrease noise.
• Use a white noise machine or fan.
• Place a dim red night light in your hallway to see your way if you get up to go to the bathroom.
• Block or remove sources of blue or white light in your bedroom, such as television, cell phone, or alarm clock.

3.) Create a Relaxing Bedtime Routine

Creating a relaxing bedtime routine helps reduce stress and ease you into sleep. According to the Sleep Foundation, developing your relaxing bedtime routine is essential. It helps signal to your brain that it's time to go to sleep.

Use activities that promote relaxation, such as:

• Reading
• Listening to calming music
• Meditation
• Taking warm bath
• Journaling

Skip scrolling on your phone or laptop too close to bed. The blue light can trick your brain into thinking it's daytime, reducing the amount of melatonin released. Also, try to wind down from work activities at least two to three hours before bed.

4.) Be Mindful of Evening Habits

When determining how to get up early in the morning, evening habits play a crucial role. They help in setting the stage for a good night's sleep. For instance, avoid eating heavy meals close to bedtime since this can interfere with falling asleep.

It's also important to limit caffeine and alcohol in the hours leading up to bedtime. Both can affect falling and staying asleep. According to the Journal of Clinical Sleep Medicine, refrain from caffeine for a minimum of 6 hours before bed.

The Step-by-Step Guide: Techniques for Waking Up Earlier

5.) Find Your "Why": Motivation is Key

One of the most critical factors in transitioning to early rising is finding your "why." Consider what motivates you to get up earlier and fight the desire to hit the snooze button multiple times.

Think about what you want to gain from getting up early. Identify your motivators and reasons for becoming an early riser. For example, do you want to:

• Exercise
• Work on a hobby
• Spend time with a pet
• Organize your day
• Mediate or engage in a peaceful activity
• Sit outside and enjoy nature

Determining your motivation to wake up early is a critical first step, as it creates a sense of purpose. There may be days when you feel tired and want to stay in bed longer. However, focusing on the benefits and the positive outcomes of waking up early helps you remain motivated and consistent.

6.) The Gradual Approach

One of the tricks to get up early and set yourself up for success is to take a gradual approach. You don't want to make huge changes all at once. This can be overwhelming and cause you to give up. Most experts agree that gradually shifting your wake-up time by about 15 to 20 minutes every few days is your best bet.

For example, According to the Sleep Foundation, start shifting your bedtime in increments of 15 minutes. The next morning, also adjust your alarm to wake up 15 minutes earlier. Take at least a few days between each new change.

Try to remain consistent and be patient with yourself. If it takes a little longer than a few days between each new adjustment, cut yourself some slack. The goal is to remain consistent, regardless of how long it takes to make the necessary changes.

7.) Set a Realistic Wake-Up Goal

The best way to get up early is to set a realistic goal. Start with a modest change that feels achievable. This may be as little as 5 minutes at a time.

It does not matter how modest the changes may be. It's the fact that you're implementing a strategy to get up early that matters.

Avoid drastic overnight shifts in your sleep-wake time. This can harm your quality of sleep and prevent you from remaining consistent.

8.) Position Your Alarm Strategically

One technique for making it easier to wake up early is to strategically position your alarm clock. For example, place your alarm clock across the room, which forces you to get out of bed to turn it off.

Resist the urge to hit the snooze button, which can be counterproductive. Hitting the snooze button interrupts your natural progression of sleep. It especially affects REM sleep, which is critical for learning and memory.

One strategy for avoiding the snooze button is to use an alternative wake-up method, such as the Nuj Alarm Clock.

Users of the alarm find it helpful to avoid pressing the snooze button:

“It makes you get up and scan a barcode or pay a penalty that goes to charity. You can set a time limit like 10 minutes, which I really like. That gives 5ish minutes to become conscious before actually getting out of bed. I put the barcode in my basement, so I have to walk down 2 flights of stairs to scan it. It also means if I want to go back to bed, I have to walk back up 2 flights.”

9.) Create a Rewarding Morning Routine

One of the tricks to get up earlier is to create a rewarding morning routine. Think about implementing something enjoyable that you look forward to doing in the morning. This may look different to everyone. Having something to look forward to may motivate you to get out of bed and wake up early.

Research supports the theory that rewards help build motivation and form habits. For example, a journal article published by the American Psychiatric Association cited studies indicating that immediate rewards increase the positive experience of a task. This triggers the reward center in the brain and promotes the release of dopamine. As a result, this motivates an individual to continue the task and form a habit.

Remember, your morning routine will vary from person to person. Some examples of a relaxing morning routine include:

• Drink a glass of water first thing in the morning
• Step outside for a few minutes of sun exposure
• Practice deep breathing for a few minutes
• Do some gentle stretching
• Repeat some positive affirmations or write a gratitude journal

10.) Hydrate Immediately

Hydrating first thing in the morning is also beneficial for combating dehydration and boosting alertness. To make it easier to rehydrate first thing in the morning, consider placing a bottle of water next to your bed for added accessibility.

Proponents of early morning hydration state, "Before I do anything else, I drink a large (16-ounce/500ml) glass of water. I leave the pitcher on the counter, so the water is cool, not ice cold, to avoid shocking my stomach, but that is a personal choice. Since I started this practice, my morning routine has been easier, and I don't feel sluggish as I start the day."

11.) Expose Yourself to Natural Light

Getting morning sunlight shortly after waking up is a great way to start your day. Morning sunlight helps regulate your circadian rhythm and promote wakefulness. Exposure to light tells your body it's time to wake up and regulate your sleep-wake cycle.

If possible, shortly after waking up, go for a walk and spend 10 to 15 minutes outside in natural sunlight. If you find it hard to get sunlight because of where you live or your job, try a light therapy lamp.

A light therapy lamp mimics exposure to natural sunlight and can serve as a substitute for morning sunlight. Using a light therapy lamp helps your brain release chemicals like serotonin. This can boost your energy and improve your mood.

Troubleshooting Common Issues

It's useful to have strategies to help you fix common problems when trying to wake up early.

Overcoming Morning Grogginess

When first waking, you may experience a phenomenon known as sleep inertia.

This is the temporary state of disorientation and a decline in mood or cognitive performance that occurs immediately after waking up. According to the CDC, sleep inertia typically lasts from 30 to 60 minutes.

However, there are things you can do to combat it and feel more alert quickly, including those listed below.

• Drink a caffeinated beverage
• Exposure to sunlight
• Getting light exercise such as easy stretching or a walk
• Drinking a glass of water

Dealing with Mid-Day Slumps

To avoid or cope with midday slumps, consider the following suggestions:

• Maintain a consistent sleep schedule
• Stay well hydrated
• Eat way well-balanced meals
• Avoid excess alcohol
• Get regular exercise
• Take short breaks during your day, trying to get light activity
• Go outside and get some fresh air and sun exposure

What to Do on Days You Feel Extra Tired

Try to maintain consistency whenever possible. However, it's also important to listen to your body. There may be times when you need extra sleep, such as when you've traveled, are not feeling well, or dealing with a lot of stress.

If you find yourself feeling extra tired, consider adjusting your morning routine and waking up a little later. Adjusting your wake-up time does not mean you're abandoning your early morning wake-up.

Embrace the Early Bird Lifestyle: Start Your Journey Today

Waking up early can have several benefits, including an improved mood, increased energy, and enhanced cognitive performance. Being an early riser can be beneficial for your overall well-being and productivity.

Take some time to develop your own plan for waking up early and start implementing the tips listed above.

You have the power to improve your overall health and well-being, and it starts by taking the first step. You deserve to gift yourself with the best quality of life possible.

Please comment below to share your experiences on how you became an early riser and the benefits you felt.

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