Advertising
Advertising

I Wish I Knew These 15 Tricks To Waking Up Earlier

I Wish I Knew These 15 Tricks To Waking Up Earlier

Many people have difficulty waking up early when trying to transition to a new schedule or simply seeking to get more done in the day. Others struggle with falling asleep early every night, making mornings a challenge.

Rising early does have real benefits that make it a worthwhile goal, like improving your chances of getting a workout in, putting you in a better mood, encouraging healthier eating and improved proactivity.

As a lifelong night owl, I know the struggle of trying to wake up and slog through the day on an early bird’s schedule. In my attempts to improve sleep habits and get better rest, I researched and found several tricks that truly made going to sleep and waking up in the morning easier.

Read on to learn 15 useful strategies for waking up earlier that I wish I had known years ago!

1. Plan your schedule to allow adequate time for sleep.

Plan your schedule to allow adequate time for sleep

    The average adult needs a minimum of seven hours (and up to nine hours) of sleep every night. The first trick to waking up earlier, is to make sure your bedtime allows you to get enough rest in every night without stressing over the clock or feeling fatigued the next day.

    If you want to wake up at 6:00am, for example, then your bedtime needs to be no later than 10:30pm. Remember it takes an average of 10-20 minutes to fall asleep, and you also need to factor in time for evening pre-bed routines as well.

    2. Gradually adjust your bedtime.

    Gradually Adjust Your Bedtime

      Move your bedtime and wake time in gradual, 15-minute increments to reduce shock to your system and daytime fatigue. Trying to change your schedule by an hour or more right away is a surefire way to feel tired and give up.

      If you want to wake up an hour earlier, give yourself at least 4 days to make the transition, getting to bed 15 minutes earlier and setting your alarm clock 15 minutes earlier each day. You can spend a few days at each increment if that works better for you, too.

      3. Optimize your bedroom for more efficient sleep.

      Optimize your bedroom for more efficient sleep

        For many nightowls, the biggest struggle is falling asleep early enough at night. Your bedroom plays a big role in this, so make sure you are setting the stage for the best sleep possible.

        Advertising

        Temperatures should be cool, between 60 and 70 degrees Fahrenheit, your mattress and bedding should be cozy and comfortable, and your space should be clean and free of clutter.

        Light should be kept to an absolute minimum as it can impair your melatonin production, as should distracting sounds. Light blocking shades or an eye mask as well as a sound conditioner or ear plugs can be helpful if you have limited control over the environment.

        4. Use visualization to fall asleep faster.

        Use visualization to fall asleep faster

          Another helpful trick for falling asleep faster is to use visualization to clear your mind and relax. One study from Oxford researchers found visualization more effective than counting or simply laying down.

          To do this, imagine a relaxing, calming scene and try to experience it in as much detail as possible with all of your senses. You might be walking down a beach at sunset or strolling through a calm forest.

          If your thoughts start to wonder, come back to your scene. There are also guided visualization apps and YouTube videos that can help you stay focused and practice this technique.

          5. Use a sleep cycle monitor or app to wake up fresher.

          Use a sleep cycle monitor or app to wake up fresher

            (Image from SleepCycle.com)

            Smartphone sleep cycle apps or sleep monitoring devices can be helpful for avoiding groggy mornings and for tracking your habits.

            When you wake up in an REM sleep cycle, it could take several minutes to recover from the groggy and foggy sleep state. These apps and devices aim to work by monitoring your sleep cycles and waking you at point that is most likely to have you feeling awake and well-rested (within a specified timeframe).

            The other, and perhaps more useful, aspect of tracking your sleep is that you can see what disturbs your slumber versus which habits help you sleep better and deeper.

            6. Booby trap your alarm clock.

            Advertising

            Booby trap your alarm clock

              (Image from NootropicDesign.com)

              For those of us who have developed stealth alarm snooze skills, you may need to get a little creative with your alarm clock until your body is more used to waking up early.

              You can start by placing your alarm far enough away from your bed that you have to get up and move, taping over or covering up the snooze button, or otherwise creating an obstacle that prevents you from slipping back off to bed.

              Another solution could be to try creative alarm apps that require you to perform complex tasks before shutting off.

              7. Remember why you are waking up early, positively.

              Remember why you are waking up early, positively

                (Image from psu.edu blog)

                If motivation to get out of bed is your weakness, then create reminders for yourself about why you want to achieve this goal or positive affirmations to encourage you.

                On smartphones, you could name your alert to match your motivation, such as: “Fit into skinny jeans!”, “Increase sales 20%!”, “Get an A+!”, or “Today is a special day!” or leave positive sticky notes on your alarm, pillow, or bathroom mirror.

                8. Utilize acupressure to wake up.

                Utilize acupressure to wake up

                  One study from University of Michigan researchers found that basic acupressure techniques helped boost alertness. These simple techniques take only a couple of minutes, and can even be done in bed or whenever you need a boost during the day.

                  Stimulation points for alertness include the top of your head, top of the back of your neck, back of your hand between your thumb and index finger, right below your knees, and the center of the bottom of your foot.

                  9. Turbo-charge your morning routine.

                  Advertising

                  Turbo-charge your morning routine

                    Get going quicker after you wake up by incorporating water, light, activity and healthy food into your morning routine.

                    Start your morning with a big glass of cold water (some people also swear by warm water with lemon) to recover from nighttime dehydration.

                    Try to expose yourself to natural sunlight as soon as possible to support your natural wakefulness rhythms. A little energy-boosting aromatherapy can also help. If you are a coffee drinker, put a pot on and enjoy the aroma. Other good wakeup scents include orange, lemon, rosemary, and mint.

                    Next, try to do a little exercise, even if it’s only a couple minutes of light yoga or jumping jacks – just to get your blood pumping and energy flowing. Don’t forget to eat a healthy breakfast early as well to support your metabolism and energy levels through lunch.

                    10. Incorporate a nap into your afternoon.

                    Incorporate a nap into your afternoon

                      If waking up earlier has you feeling sluggish in the afternoon, a short afternoon nap can refresh your energy levels and give you a second wind.

                      Shorter naps are best for boosting alertness without causing grogginess or impacting your nighttime sleep. Studies say naps between 10 and 20 minutes are best, just make sure to keep them around 8 hours before your planned bedtime.

                      11. Watch what you eat and drink after noon.

                      Watch what you eat and drink after noon

                        Certain foods, supplements and drinks can steal sleep by stimulating energy or causing indigestion.

                        Caffeine and other stimulants can affect you for several hours, so when trying to fall asleep early or adjust your schedule, it can be helpful to avoid them or at least limit them to morning hours.

                        Coffee, caffeinated tea, dark chocolate, sugar, guarana and diet/slimming supplements are all things to watch out for. Spicy, greasy or heavy foods to close to bed are also bad for Zzz’s.

                        12. Banish electronics before bed.

                        Advertising

                        Banish electronics before bed

                          Another less obvious stimulant is light, particularly blue light that televisions, computers and other electronics emit. Light exposure at night can impair natural melatonin production, delaying drowsiness and keeping you up later at night.

                          Try to detach from your devices at least 60 minutes before bed – that means no smart phones, laptops, tablets, televisions and keeping room lights dim as well. Instead, try reading, listening to music or an audiobook, writing in a journal, a warm bath or relaxing stretching to wind down your evening.

                          13. Make your mornings stress-free and simple.

                          Make your mornings stress-free and simple

                            Does the thought of everything you need to do make you want to hide under the covers? Try getting motivated to wake up by paring down your morning routine and giving yourself something to look forward to.

                            You could lay out your outfit and get all of your things together at night, have quick and healthy breakfasts and lunches ready to go, set the coffee pot on auto-timer, and look for other ways to do your less enticing activities at night so mornings are smooth sailing.

                            14. Address any potential snooze-stealing issues.

                            Address any potential snooze-stealing issues

                              If you’ve tried all of the trusted tricks for improving sleep habits but still find yourself feeling tired or have persistent sleep troubles, it might be worthwhile to chat with your doctor.

                              Certain medications, allergies, or other treatable conditions could be at the root of your sleep problems. Sleep apnea is a major one to be aware of, especially if you are a heavy snorer or wake feeling tired despite spending enough time sleeping.

                              15. Keep your sleep-wake schedule as consistent as possible.

                              Keep your sleep-wake schedule as consistent as possible

                                And, saving the best for last, one of the most effective ways to get comfortable with waking up earlier is to stick to a consistent schedule, even on the weekends.

                                In addition to potential healthy weight benefits, a consistent sleep wake schedule means your body knows what to expect and reduces the likelihood of sleep problems. Set a sleep and wake time you can stick to every day of the week, aiming for no more than an hour of variation for the best results.

                                Share: What sleep tricks or changes help you fall asleep faster or wake up earlier?

                                More by this author

                                Smartphone Bright Light This Is Why Electronics Don’t Belong in Your Bedroom 5 Ways To Kick Away Negative Thoughts Before Sleeping Girl on iPhone 21 Interesting Apps To Train Your Brain Night Owls The Night Owl’s Guide to Better Sleep How to Rewire Your Brain for Better Sleep

                                Trending in Productivity

                                1 Productivity Boost: How to start your day at 5:00 AM 2 How to Work Hard the Smart Way: 4 Daily Rituals to Follow 3 Your Night Routine Guide to Sleeping Better & Waking Up Productive 4 74 Healthy Habits That Will Drastically Improve Every Aspect of Your Life 5 How to Increase Willpower and Be Mentally Tough

                                Read Next

                                Advertising
                                Advertising
                                Advertising

                                Last Updated on May 7, 2021

                                Productivity Boost: How to start your day at 5:00 AM

                                Productivity Boost: How to start your day at 5:00 AM

                                I have been an early-riser for over a year now. Monday through Friday I wake up at 5:00 AM without hitting the snooze button even once. I never take naps and rarely feel tired throughout the day. The following is my advice on how to start your day (everyday) at 5:00 AM.The idea of waking up early and starting the day at or before the sunrise is the desire of many people. Many highly successful people attribute their success, at least in part, to rising early. Early-risers have more productive mornings, get more done, and report less stress on average than “late-risers.” However, for the unaccustomed, the task of waking up at 5:00 AM can seem extremely daunting. This article will present five tips about how to physically wake up at 5:00 AM and how to get yourself mentally ready to have a productive day.

                                Many people simply “can’t” get up early because they are stuck in a routine. Whether this is getting to bed unnecessarily late, snoozing repetitively, or waiting until the absolute last possible moment before getting out of bed, “sleeping in” can easily consume your entire morning. The following tips will let you break the “sleeping in” routine.

                                Advertising

                                Relocate your alarm clock.

                                Having an alarm clock too close to your bed is the number one reason people simply cannot get up in the morning. If your alarm clock is within arms reach of your bed, or if you can turn your alarm clock off without getting out of bed, you are creating an unnecessarily difficult situation for yourself. Before I became an early-riser, there were many times that I would turn off my alarm without even waking up enough to remember turning it off. I recommend moving your alarm clock far enough away from your bed that you have to get completely out of bed to turn it off. I keep my alarm clock in the bathroom. This may not be possible for all living arrangements, however, I use my cellphone as an alarm clock and putting it in the bathroom makes perfect sense. In order to turn off my alarm I have to get completely out of bed, and since going to the restroom and taking a shower are the first two things I do everyday, keeping the alarm clock in the bathroom streamlines the start of my morning.

                                Scrap the snooze.

                                The snooze feature on all modern alarm clocks serves absolutely no constructive purpose. Don’t even try the “it helps me slowly wake up” lie. I recommend buying an alarm that does not have a snooze button. If you can’t find an alarm without a snooze button, never read the instructions so you will never know how long your snooze button lasts. Not knowing whether it waits 10 minutes or 60 minutes should be enough of a deterrent to get you to stop using it.

                                Advertising

                                Change up your buzzer

                                If you use the same buzzer day in and day out, you begin to develop a tolerance to the sound. The alarm clock will slowly become less effective at waking you up over time. Most newer alarm clocks will let you set a different buzzer tone for the different days of the week. If you change your buzzer frequently, you will have an easier time waking up.

                                Make a puzzle

                                If you absolutely cannot wake up without repetitive snoozing, try making a puzzle for yourself. It doesn’t take rocket science to understand that the longer your alarm is going off, the more awake you will become. Try making your alarm very difficult to turn off by putting it under the sink, putting it under the bed, or better yet, by forcing yourself to complete a puzzle to turn it off. Try putting your alarm into a combination-locked box and make yourself put in the combination in order to turn off the alarm — it’s annoying, but extremely effective!

                                Advertising

                                Get into a routine

                                Getting up at 5:00 AM is much easier if you are doing it Monday through Friday rather than sporadically during the week. I recommend setting an alarm once that repeats everyday. Also, going to bed at about the same time every night is an important factor to having a productive morning. Learn how much sleep you need to get in order to not feel exhausted the following day. Some people can get by on 4-6 hours while most need 7-8.

                                Have a reason

                                Make sure you have a specific reason to get up in the morning. Getting up at 5:00 AM just for the heck of it is a lot more difficult than if you are getting up early to plan your day, pay bills, go for a jog, get an early start on work, etc. I recommend finding something you want to do for yourself in the morning. It will be a lot easier to get up if you are guaranteed to do something fun for yourself — compare this to going on vacation. You probably have no problem waking up very early on vacation or during holidays. My goal every morning is to bring that excitement to the day by doing something fun for myself.

                                Advertising

                                As I previously mentioned, I have been using these tips for a very long time. Joining the world of early-risers has been a great decision. I feel less stressed, I get more done, and I feel happier than I did when I was a late-riser. If you follow these tips you can become an early-riser, too. Do you have any tips that I didn’t mention? What works best for you? Let us know in the comments.

                                Read Next