How To Wake Up Early: Tips For Better Sleep

Most of us are familiar with the frustration of being woken up by an alarm that seems to ring too soon in the morning. Many individuals try to wake up early but due to insufficient high-quality sleep they face trouble in waking up early. Adequate sleep is crucial for factors such as mood, a strong immune system, and weight management.¹

Making simple adjustments can greatly improve the manageability of your mornings, along with ensuring adequate sleep.²

In this article ‘How to Wake up Early?‘ we will be covering some of the tips through which you can easily wake up early.

Is it better for your health to wake up early in the morning?

The expression “early to bed, early to rise” implies that beginning your day early can result in a productive and successful day. Some people prefer mornings for working out, completing daily tasks, or starting work, but the benefits of waking up early could be compromised if you do not get enough sleep.³ Experts typically recommend that adults try to get at least 7 hours of sleep each night, while children may need even more than that.

If you are already feeling refreshed, one advantage of waking up earlier is syncing your routine with natural daylight, which can boost mood and normalize your internal body clock.⁴ Nonetheless, the most important elements for a good night’s sleep are the length and quality of your rest, rather than the exact time you wake up.

The below recommendations provided to wake up early could be beneficial for those who need to begin their work or take care of family duties early in the day.

Can certain individuals be born early risers?

Certain individuals are naturally inclined to wake up early. Scientists are gaining a better understanding of the genetic factors that influence our preferred wake-up times. There are specific terms used to describe one’s sleep preferences, such as:

Circadian rhythm pertains to the internal clock of your body, which controls your waking and sleeping patterns throughout the day.⁵

Chronotypes play a role in determining your peak alertness. Those with an early chronotype, known as morning larks⁶, are more awake. Night owls, or individuals with a late chronotype, tend to be most alert later in the day.
Some individuals have an intermediate chronotype, falling between the two extremes. Your chronotype can shift throughout your life.

Even if you have always preferred staying up late, it is still possible to transition into a morning person and wake up early. By making some changes to your sleeping habits, you can align your sleep schedule better with your daily routine to wake up early.

How can you improve your ability to wake up early?

If you are interested in finding out how to wake up early, there are three key aspects to consider.

1. Initiate a different nightly schedule

If you want to begin waking up earlier, the first step is to figure out what time you should be going to bed the night before. Changes don’t happen overnight, so it might be useful to slowly adjust your waking time by setting your alarm a few minutes earlier each day.

Experts advise people to go to bed at a consistent time daily.⁷ He stresses the significance of maintaining a regular sleep routine to become an early riser. According to them, it is essential to follow a fixed sleep schedule on all days of the week.

They recommend determining the desired time to wake up and ensuring 8 hours of sleep before that. This method helps in regulating the body’s internal clock.

After selecting the preferred bedtime, certain actions can be implemented to facilitate adherence to the chosen sleeping schedule.

Create a regular nighttime routine to improve your sleep habits. Enjoy calming activities before bed, like taking a soothing bath or reading a favorite book.

It’s recommended to stay away from electronic devices, such as phones, before going to bed. Research shows that too much screen time can make it harder to fall asleep easily.

It is advisable to stop using devices before going to bed and to have them on silent mode if feasible. For kids, it is recommended to keep electronic devices out of the bedroom at night.
Improve your environment. The best quality of sleep occurs in a dim, peaceful, and breezy room.

A lot of individuals also ponder about using medication to aid in falling asleep. Two popular options are Benadryl and melatonin. While these medications may be suitable for short-term use, they can have interactions with other drugs and lead to side effects such as confusion.

Therefore, it is advisable to consult with your primary healthcare provider before beginning any sleep medications, even if they can be purchased without a prescription.

2. Create a new morning routine as well

Altering your morning schedule can assist in developing the habit of waking up early.

Harness the power of natural light. Keep your curtains open when you intend to wake up around sunrise. Others may find it beneficial to use a sunrise alarm clock.
Determine your approach to snoozing. Recent studies indicate that individuals who use the snooze button may end up getting slightly less sleep compared to those who wake up immediately when their alarm rings. However, there are potential advantages to snoozing: individuals who snooze often awaken from a lighter sleep stage, making it easier to get out of bed. Therefore, pressing the snooze button could be beneficial for people who tend to wake up late. If you discover that snoozing is helpful, try going to bed a few minutes earlier to create room for a gradual wake-up process.

Start your day by indulging in an activity that brings you joy. Whether it’s a short morning meditation, a quick game, or simply sipping on a cup of coffee, taking a few minutes for yourself can have a significant impact.

3. Make some modifications throughout the day

The habits you have during the day can also affect how you feel upon waking up the following morning. These habits consist of:

Expose yourself to the morning light. Research indicates that being exposed to bright light in the morning can help you become more of a morning person. Natural sunlight is the ideal option if available.
Lightboxes designed to imitate natural light can also assist in resetting your internal body clock. Make sure to select a light that is safe and blocks out harmful ultraviolet (UV) rays.
It is encouraged to engage in some physical activity to help improve the quality of sleep and make it easier to fall asleep. The timing of the exercise is a personal choice, but it is important to have some time to relax and unwind before going to bed.

It is recommended to steer clear of consuming caffeine in the later part of the day as its effects vary from person to person.
Refrain from consuming alcohol before going to sleep. While alcohol may induce drowsiness, it can also interfere with your natural sleep patterns.⁸ Consuming alcohol right before bedtime can lead to reduced deep sleep, resulting in difficulty waking up early.

If you decide to take a nap, make sure it is brief. Extended naps in the daytime may interfere with your ability to sleep at night. If you feel the need to nap, use an alarm to ensure it is short enough for you to feel tired when it is time for bed.

Why do I find it difficult to get out of bed in the morning?

Getting out of bed early can be difficult when you are not getting sufficient rest. If you have been struggling to adjust your sleeping patterns, it may be beneficial to speak with your healthcare provider. Consulting with them can assist in identifying any factors that may be affecting your ability to sleep.

Several common factors impact sleep.

Disorders of the circadian rhythm encompass conditions such as jet lag and the effects of working night shifts.
Sleep apnea is a common condition where a person stops breathing during sleep, causing poor sleep and low oxygen levels which make you feel tired during the day.
Insomnia refers to ongoing difficulty falling asleep or staying asleep and can be caused by various factors.

Changes in how you usually sleep can be a sign of mood disorders like depression, anxiety, or stress. If these changes last for several days without getting better, it’s a good idea to reach out to your doctor.

The circadian rhythm, also known as the body’s internal clock, manages the sleep-wake cycle.

Individuals typically lean towards being early risers or night owls from a young age, although this preference can evolve. Despite this, some techniques can be used to adjust to waking up earlier, including for night owls.

Ensuring an adequate amount of sleep each night is crucial. Participating in regular physical activity and getting exposure to morning sunlight can assist in resetting the internal clock. Maintaining consistent sleep patterns is essential, even on weekends and days off.

Key takeaways of ‘How to Wake up Early?’

Creating a set daily schedule is important to make waking up early more manageable. It is helpful to maintain a routine for both going to bed and waking up.
Changing your morning routine to increase light exposure can assist in regulating your sleep schedule and feeling more alert in the morning.
Getting an adequate amount of sleep is crucial for individuals of all ages. Going to sleep earlier and getting up earlier can improve your overall well-being and performance.