5 Tips for Learning How to Wake Up Early

Many people desire to wake up earlier, but they often fail in their attempts to rise a few hours earlier. We will inform you about what you can do to modify your schedule without stress.

Why it’s difficult for many people to get up in the morning

There could be several reasons, such as medical conditions like sleep apnea, severe stress, anxiety and depression, or certain medications. These issues must be addressed individually with the aid of a doctor; otherwise, morning awakenings will persist as a painful experience indefinitely.

However, it is more probable that the issue is much simpler – you are simply not getting enough sleep by morning. This can be indicated not only by difficult awakenings, but also by other signs:

• You often yawn during the day.
• You get easily irritated.
• You feel exhausted.
• Constantly hungry.
• Your head is foggy, it’s hard for you to think, remember, and analyze.
• You don’t want to do anything.

The norm of sleep is individual for everyone and is determined by genetics. But on average, an adult needs to sleep 7-9 hours daily.

To determine your own sleep norm, you should allow yourself to sleep as much as you want for a week, measuring the duration of sleep each time, for instance, during long holidays or vacations, and then calculate the arithmetic mean.

Someone may find it challenging to wake up early in the morning despite making every effort to sleep for the optimal amount of hours because it goes against their circadian rhythms, specifically their sleep-wake cycle. The cycle determines their inclination to fall asleep and the easiest time for them to wake up.

Larks are individuals who have no trouble going to bed and waking up early, while night owls are those who prefer to sleep and wake up late. Scientists refer to this as an individual’s chronotype, which research indicates is genetically dependent, much like sleep norms.

Nearly 700,000 volunteers had their sleep and biological material analyzed by American scientists who discovered numerous genes that influenced their sleep patterns. Volunteers who were genetically predisposed to waking up early fell asleep and woke up 25 minutes earlier than those who were genetic night owls, but the majority of people were somewhere in between.

While it’s impossible to completely change one’s chronotype and transition from a night owl to a lark, adjusting one’s internal rhythm can make early awakenings more enjoyable. This is especially important since few individuals in modern society adhere to their chronotype, and many night owls may be capable of going to bed earlier and waking up earlier but don’t due to their lifestyle habits such as staying up late watching TV, playing video games, or scrolling through social media.

To help with this adjustment, here are a few tips:

TIP # 1 – Determine whether it is truly necessary to wake up early.

Being an early bird is advantageous in the way our lives are structured. Daycare, school, university, and work require individuals to arrive early, usually before 9 am. To comply with this schedule, one must wake up even earlier, at least by 8 o’clock.

Culturally, waking up early is considered the right thing to do, and it is believed that early risers are active, productive, and energetic, and therefore, they are lucky and successful in life. Many people aspire to be such individuals and, as a result, are compelled to adjust to a morning person’s schedule.

If your work and other life circumstances permit you to sleep until noon, and more importantly, you find it enjoyable, there is no need to subject yourself to the trials of waking up early. You are not obligated to adhere to cultural stereotypes or society’s imposed rules.

However, if you have a genuine reason to wake up early, such as pursuing a hobby or exercising in the morning when there are fewer cars and people, it may be worthwhile to consider making a change. Additionally, you may prefer pursuing your interests in the morning while it’s still quiet, and other household members haven’t woken up yet.

According to somnologist Diana Augelli, having a genuine motivation associated with a conscious need is the best basis for making changes to your sleep schedule. However, altering your sleep habits is not a simple task, and it can be challenging in the first few days and weeks. Nevertheless, if you have a clear understanding of why you are doing it and how it will improve the quality of your life, it will be easier to stay motivated and not give up halfway.

TIP #2 – Begin waking up a bit earlier

Forming a physiological habit is a complex process that requires gradual progression to minimize discomfort to the body and produce more stable results. As a result, sleep specialists typically advise against setting the alarm two hours earlier than usual on the first evening for individuals who want to change their sleep pattern. This is because they may find it challenging to open their eyes the next morning, feel irritable throughout the day, and ultimately decide to abandon the idea by evening.

The recommended strategy for changing one’s sleep pattern is to set the alarm 15 minutes earlier than the usual wake-up time, once a week, instead of every day. While this approach may take longer to achieve the desired outcome, it allows the body to adapt more easily to the changes, minimizing the risk of sleep deprivation and reducing the likelihood of abandoning the plan altogether due to the strong desire to stop immediately.

Sleep specialists advise against going to bed earlier than one’s usual bedtime when trying to change sleep patterns. Doing so may lead to difficulty falling asleep and, in the worst case, trigger insomnia. It is recommended to go to bed when feeling sleepy and allow the body to adjust to the new wake-up time gradually. As the body becomes accustomed to waking up earlier, the natural sleep cycle will adjust, and sleepiness will occur earlier in the evening.

TIP #3 – Engage in physical activity and utilize the benefits of light

In the first few weeks, waking up a couple of minutes earlier may make you feel drowsy. To maintain motivation, it is crucial to learn how to quickly bring yourself to a wakeful state. You can achieve this by following the simplest ways:

Perform simple and short, but physically active exercises. Physical exercises increase blood flow, helping to wake up the body. This increases the brain’s oxygen intake and improves its functioning, resulting in a more awake state.

The type of exercise does not matter. Quick jumping jacks and squats or a few minutes of yoga are equally effective. Choose exercises that are easy and enjoyable for you to do. The key is to perform the exercises right after getting out of bed.

Our internal clocks are controlled by bright light, according to scientists. When the retina is exposed to the first rays of sunlight, even through closed eyelids, it serves as a signal to the brain that the night is over, triggering the body’s waking mode.

The power of light can be harnessed in various ways. Some scientists recommend leaving the curtains open while sleeping so that the body can naturally transition to waking mode with the first rays of the sun. However, this method is only effective for those living in remote areas free from city street lights that can confuse the brain and disrupt sleep.

A more realistic approach is to open the curtains immediately upon waking up and let sunlight into the room if it is already light outside. If it is dark outside, turn on all the lamps in the room, preferably one that simulates daylight, to energize yourself.

TIP # 4 – Properly prepare for sleep in the evening

Getting a good night’s sleep and waking up in the morning without any issues requires not only enough sleep but also good sleep quality. It is essential to fall asleep within thirty minutes of going to bed, sleep without waking up frequently during the night, and feel rested in the morning.

You can enhance the quality of your sleep by following certain rules, known as sleep hygiene, which primarily consist of prohibitions. Here are the most crucial rules to follow for two hours before going to bed:

Avoid doing things that can provoke anxiety and stress

Avoid working, watching the news, or trying to resolve relationship issues with loved ones before bedtime, as these activities can increase cortisol levels and make it difficult to fall asleep. This can also result in fragmented sleep.

Minimize exposure to light

For instance, dim the lighting, but more importantly, minimize the use of smartphones, laptops, and televisions. These devices emit blue light, which can disrupt sleep structure and delay the synthesis of the hormone melatonin, which signals the body to rest.

Don’t exercise, especially actively

Intense physical activity stimulates the nervous system, which can also disrupt the ability to fall asleep.

Avoid eating, especially heavy meals

Digestion can impede relaxation, so it’s best to avoid consuming heavy meals before bedtime. Additionally, it’s recommended to abstain from caffeine-containing beverages for at least eight hours prior to sleeping, as this substance can remain in some individuals’ bodies for a prolonged period and affect sleep quality. Moreover, studies indicate that consuming alcohol can have a detrimental effect on sleep structure, so it’s advisable to minimize or avoid its consumption before bedtime.

Engage in calming activities

Take time to meditate, read a book, pet a cat, or enjoy a warm bath.

Before sleeping, ensure to ventilate the room by letting in fresh air

Research indicates that stuffy rooms can lead to poor sleep quality among individuals. Moreover, temperature is another crucial factor that affects sleep quality. Evidence suggests that the optimal sleep conditions are achieved in cooler temperatures, typically ranging from 15-19 °C.

Close the curtains tightly

To enhance your security while sleeping, wear a sleep mask and consider using earplugs if they are comfortable for you. By doing so, you can shield yourself from external disturbances like bright streetlights and loud sounds.

TIP #5 – Be consistent and patient

To establish a new sleep routine, it is crucial to consistently follow it without any exceptions. This implies that even on weekends and holidays, you should aim to go to bed and wake up at approximately the same time as on weekdays, with an acceptable difference of 30 minutes according to scientists. Deviating from this routine could disrupt your internal clock settings and result in unpleasant morning awakenings.

However, if you occasionally find it challenging to stick to this rule, don’t fret or blame yourself. Simply return to your routine the next day.

It’s important to remember that sleep is a complex physiological process that depends on numerous factors that we can’t always control. Even with an ideal sleep schedule, it may be difficult to wake up early in the morning or fall asleep on time occasionally. But if these occurrences are infrequent, it’s perfectly normal. Our sleep doesn’t have to be perfect all the time for us to function well and feel good.