It sounds too good to be true-waking up early and not feeling tired? Yes, it can feel impossible if you’re naturally not a morning person, but the truth is anyone can do it. Here are five tips on how to wake up early to get more done.
1. External Cues
Our bodies are wired to respond to changes in our environment. External cues, like light and movement, can guide our bodies from a state of sleepiness to alertness.
Light
Open your curtains or stand next to a sunny window when you wake up. When light enters our eyes, it signals to our body to stop producing melatonin, the hormone we produce at night to help us fall asleep. Light also helps maintain our circadian rhythm.
Movement
Doing light movements in the morning can help get blood flowing and make waking up easier. Experiment with creating a morning ritual for yourself to associate movement with waking up. For example, you can perform some gentle stretches as you make your coffee.
Alarm clock strategy
Consider placing your alarm clock in your living room, or somewhere near a sunny window. That way, when it goes off in the morning, you’re forced to start the day with movement, and you’ll get some light exposure too.
2. Be Consistent
The most powerful tool for waking up early is consistency. Your body thrives on routine so if you constantly shift your sleep schedule, mornings will always feel like a battle.
Same wake-up time
Make sure to be consistent with waking up at the same time. It will be hard for your body to establish a routine if you try to get up at 7 in the morning one day, but 6 in the morning the next day.
Do this even on the weekends! It’s tempting to sleep in when we don’t have to get up for work, but if you’re serious about waking up early, it’s important to maintain consistency on the weekends as well. Besides, think about how much more time you will have to do things on the weekend if you wake up earlier!
Same bedtime
This is the hardest part for some of us-going to bed at the same time every night. It can be difficult at first, especially if you’re more productive at night, but it does get easier over time.
Even if you don’t feel tired, aim to at least lie down in bed around the same time each night. Your body eventually will associate lying down with sleep and you will naturally get sleepy.
3. Have a bedtime routine
The way you end your day has a big impact on your sleep — and on how easily you wake up the next morning. A consistent bedtime routine tells your brain that it’s time to wind down, making it easier to fall asleep quickly and stay asleep through the night.
Unplug from screens
This is one of the most impactful things you can incorporate into your bedtime routine. Blue light from screens can disrupt our circadian rhythm, and keep us awake longer than we want. Avoid watching tv or being on your phone at least 30 minutes before bed.
Adjust the lighting
Dimming the lights tells our bodies that it’s time to wind down and relax. You can also use warm lighting to your advantage. Warm colors, such as red and orange, can promote melatonin production.
Bedtime bath
Research shows that taking a hot shower or bath at night can aid in a good night’s rest. Leading up to bedtime, our body’s core temperature naturally drops. Immersing our body in hot water can facilitate this process, resulting in us sleeping better at night.
For many of us, a shower before bedtime will also feel like a natural way to end the day.
Stick to the order!
Whatever your routine is, stick to the same order every night. Again, your body loves routine. Going through the same steps every evening will get your body to associate those events with sleep.
4. Use Caffeine Wisely
Caffeine, in the form of coffee and tea, gives us the energy we need to be productive and get work done, but too much (or using it too late) can disrupt our sleep.
Limit coffee to the morning
It’s best to have most of your caffeine in the morning or early afternoon if you want to start winding down in the evening. There’s no hard rule for when you should stop caffeine intake, but a good rule of thumb is 6-8 hours before bed. For those of us more sensitive to caffeine, you may have to stop earlier.
Coffee alternatives
Maybe you need a boost in the evening to finish the work day, but you don’t want to drink coffee. Green or black tea can be an effective alternative. Tea usually has less caffeine than coffee, but can be just as effective in keeping us alert due to the other stimulants present.
5. Schedule something to look forward to
It’s much easier to get out of bed when you want to. Make early mornings feel less like a chore by planning something you want to do in the morning.
Here are some morning ideas:
- Plan a breakfast you love to eat
- Curate a morning playlist or podcast
- Schedule a call with a friend
- Create a self-care routine: skincare, meditation, yoga
- Block out quiet time to connect with your pet
- Read a few chapters of your book
These are just a few things you can do in the morning; think about what will get you up in the morning and plan for that!
Final Thoughts
Waking up early doesn’t have to be a constant struggle. Don’t force yourself out of bed — instead, build routines and systems that make getting up easier and rewarding!
Lastly, start small. Even waking up 15 minutes earlier can make a difference. Over time, those small shifts add up, and before you know it, being an early riser will feel natural.
If you enjoyed this post on how to wake up early, you might also enjoy this one about building discipline.
Let me know in the comments if this was helpful, and feel free to contact me with any questions!
