How to Wake Up Early and Energized
If you’re a night owl, it’s probably like nails on a chalkboard thinking about getting out of bed before the birds. However, training yourself to get up earlier than usual is easier than you think and hugely beneficial.
Waking up earlier can help you achieve your personal goals. When our days are filled with family and work obligations it can be difficult time to find personal time.
Why Is Waking Up So Hard?
Do you press the snooze button every morning (more than once)? Don’t feel bad, we all do from time to time. However, there could be trouble waking up sleep disorders, psychological, or physical reasons for needing that extra sleep. Talk to your doctor if you suspect you have a sleep disorder or underlying condition causing sleep disruptions, oversleeping, or fatigue.
- Sleep apnea
- Not getting enough quality sleep
- Chronic pain
Certain medications
Being prone to bouts of anxiety or depression can lead to difficulty getting out of bed for some people
- Poor diet (reliance on high sugar foods)
Lack of essential vitamins
Benefits of Waking up Early
- Having more free time to accomplish your goals
- More energy for daily tasks and leisure time
- Positive outlook and a more sunny disposition
- A healthier body and mind
- Being more productive (the brain tends to be most alert in the morning)
- A greater feeling of being on control of your time
14 Ways to Wake Up Early and Feel Energized
1) Set an Alarm
Use an alarm clock that is pleasant to wake up to such as a clock radio, lumie light, or gentle music and sounds. Waking up to a fire alarm every morning may not be the most pleasant way to wake up! Put the clock or device far away from your bed. Tips for waking up early include putting the clock in the bathroom and since you’re up, you may as well brush your teeth.
2) Don’t Leap Out of Bed Immediately
If a bathroom alarm clock is too stress-inducing, ease into your morning by allowing yourself one hit of the snooze button but it’s not to sleep. Instead, use that time to enjoy a few extra cozy minutes in bed, focus on what you’re looking forward to from the day.
3) Give Yourself a Reason to Get Out of Bed
Getting up early is much easier when you have a reason. Humans are social creatures, with a need to feel wanted and productive. Think about a personal goal that’s important to you, this can be your reason to rise early and accomplish this goal one day at a time.
4) Move Up Gradually
Make getting up early a gradual process, you don’t need to wake up at 6 am all of a sudden if you’re not used to it. Start small by setting your alarm 10 minutes earlier than usual, week by week, increase this time so you’re not shocking your system.
5) Make Your Bed
When getting up earlier in the morning use this time to make your bed as soon as you get up. It can be your new morning ritual that signals the start of your day.
6) Take a Cold Shower
If you find it hard to wake up in the morning no matter how much sleep you’ve had, a blast of cold water at the end of your shower is invigorating. It may seem unpleasant at first but it’s a great way to wake up your sleepy head in an instant.
7) Have a Healthy Breakfast
Getting up earlier in the morning will give you plenty of time to prepare and enjoy a healthy breakfast. Nutritious food is the cornerstone of a healthy mind and body, regulating your hormones, giving you energy, and helping you sleep better.
8) Develop a Morning Workout
This is one of the recommended ways to wake up early if you suffer insomnia. Getting up earlier in the morning to exercise not only gives you energy for the day, but it will also help you sleep like a baby at night. Choose an exercise that makes you happy, a gentle walk in the park, some light yoga on your bedroom floor, hitting the gym. Whatever makes you move and makes you happy.
9) Avoid Using Electronics First Thing in the Morning
Allow yourself a little time to wake up before reaching for your cell phone or tablet. The news will still be there in half an hour, as will the messages and emails. Getting up early is your time to enjoy some peace and quiet, enjoy it before inviting the world in.
10) Listen to Music
Are you a classical music fan or dancing queen, whatever your flavor, get those jams pumping as you prepare your breakfast. Music is a natural mood enhancer and listened to in 432 Hz will bring even greater calm to your day.
11) Go to Bed Earlier
If you wake up early, going to bed earlier must be on your agenda too. No more burning the midnight oil with ‘just one more episode’ on Netflix. Keeping a consistent bed and wake time is crucial in setting your internal body clock.
12) Stick to Your Schedule (Even on Weekends)
Sleeping in on your day off every now and again won’t do any harm but keeping to your sleep schedule (even on your days off), will ensure your circadian rhythm is not disrupted.
13) Have Realistic Expectations
A 6 am wake up call when you’re used to waking up at 8 am is a difficult expectation to give yourself. Start by setting your alarm 10 minutes earlier than usual for a week, gradually increasing the time as the weeks pass. It can take up to ten days to become accustomed to a new sleep schedule. Therefore, be easy on yourself and take your time. Set yourself small achievable goals that are easier to attain and maintain.
14) Enjoy the Morning
Taking time to enjoy your cup of coffee as you daydream out the window is a pleasurable way to start the day. Rushing around and running out the door sets yourself up for a stressful day. A leisurely morning can be achieved by getting up earlier in the morning.
How to Wake Up to an Alarm if You’re a Deep Sleeper
Deep sleepers usually go to bed late, so it’s more difficult to wake up as you’ve not had enough rest. If you’re a deep sleeper and having trouble waking up in the morning. Set yourself a consistent sleep schedule by going to bed at the same time every night and getting up the same time every day.
If you struggle to wake up to even the loudest of alarm clocks, it may be best to consult your doctor to eliminate any medical condition.
Finding it difficult to wake up could mean:
- You haven’t had enough sleep the night before
- You’re eating too much sugar or drinking too much caffeine
- You’re not getting enough exercise
- You’re using electronics in bed
- Your medications are impacting your sleep cycle
How to Go to Bed Earlier
- Exercising every day and eat healthy nutritious food, which is vital to your overall health and wellbeing
- Enjoying physical activity boosts energy and helps you sleep more soundly at night
- Manage stress by consulting your doctor or asking loved ones for help
- Keep a consistent bedtime and wake time
- Keep electronics out of your bedroom (or at least one house before bed)
- Engage in good sleep hygiene techniques; enjoy a warm bath, read, listen to calm music
How to Train Yourself to Wake up Early
- Get enough quality sleep
- Stick to a calm morning routine
- Develop healthy lifestyle habits such as eating well and enjoying exercise
- Avoid electronics before bed and when waking up
- Develop good sleep hygiene techniques; have a warm bath, read a book, listen to chillout music
- Utilize natural light in the morning to wake up gradually and naturally
Conclusion
Implementing a new sleep strategy is a process, take it slow and go easy on yourself. There will be times when you want to sleep in on your day off or stay up late to work. Don’t be too hard on yourself if you waver from your new schedule on occasion.
Allow the tips here to help you start a new sleep schedule that is stress-free and full of enjoyable, restorative rest.
Disclaimer: Nolah does not provide medical advice. All resources on the Nolah blog, including this article, are informational only and do not replace professional medical counsel. Talk to your doctor about any health, mental health, or sleep-related issues.
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