How to wake up early and feel rejuvenated instantly is quite a challenge for most.
There is one old proverb that says: “Early to bed, early to rise makes a man healthy, wealthy, and wise.”
It seems that many great men from the past took this proverb seriously. Benjamin Franklin and Theodore Roosevelt would wake up very early in the morning to plan their activities. Ernest Hemingway claimed that he did his best writing early in the morning. But, no matter how bad some people want to have more productive mornings, they simply do not know how to wake up early in the morning. And by early, we mean way earlier than you usually do.
Waking up early and getting enough sleep seems like an impossible task. There is always something you would rather do in the evening than go to bed. However, there are several tips for waking up early and becoming an early bird. Here are some ideas to get you started.
How Do I Wake up Early Without Being Tired?
1. Get enough sleep
The real question is how to get up early and feel good. Unfortunately, it is impossible to feel good if you do not get enough sleep. According to research, an average adult needs seven to nine hours of sleep. While we sleep, we go through five stages of a sleep cycle. The first stage is light sleep, followed by a stage that prepares us for deep sleep. Then comes the stage of deep sleep, and it continues to the fourth stage. After these four stages comes the REM stage. Sleep cycles last for about 90 minutes and it is recommended to get five sleep cycles each night (7.5 hours). If you have to go to bed very late, then it is recommended that you ensure at least three sleep cycles or 4.5 hours.
2. Be consistent
After you are determined to get enough sleep every night, your next step should be focusing on consistency. If you get enough sleep, but still can’t figure out how to wake up easily in the morning, there is one simple solution: consistency.
Human body loves consistency. This means that your body, as well as your mind, will be grateful if you go to bed and wake up every day at the same time. By doing so, hormones and chemicals that our organs release will get used to a regular pattern. If you change that pattern, it will take some time for your body to adapt. This is the reason why people suffer from jet-lag after they change time zones and completely disrupt the pattern organs were used to.
Every time you change your sleep pattern, your body will suffer from something that resembles a micro jet-leg. You will have much harder time waking up, you will feel groggy, and you definitely won’t perform your daily tasks as well as you could.
3. Make sure you relax at night-time
Many people who are researching how to get up early forgot one very important thing – adjusting their night-time routine. After you’ve decided to go to bed and wake up at the same time every day, ask yourself the following question: “What do you do before you go to bed?”
Many people tend to collapse into bed immediately after they come home late from work or from a night out on the town. This is a wrong thing to do. What you should do instead is devote an hour every night to doing some calming activity you like right before going to bed. Read a book, take a bath, or listen to some music. You should stay away from screens since they stimulate your brain to stay awake longer. Having a relaxing routine right before going to bed can improve your sleep quality tremendously.
4. Use early rising techniques
All these previously-discussed points are very important for learning how to wake up early. But, they seem too general. Here are some simple techniques for waking up early that will make this task much easier to accomplish.
5. Find a compelling reason why you want to wake up early
Following all the tips you’ve learned while researching how to wake up early, but still not being able to do so must be quiet frustrating. One of the ways to beat the sleep demons that urge you to sleep in is by finding motivation. If you are trying to wake up early just for the sake of it, you are very likely to fail. Instead, find a compelling reason to wake up.
Defining your goals and motivation for waking up early, such as being more productive, having breakfast, or going to the gym will make it much easier to actually wake up the moment you hear your alarm ring.
6. Make a gradual transition
If you are used to waking up at 9 am, waking up at 5 am the next morning is practically impossible, even if you get enough sleep. Instead, try waking up 15-30 minutes earlier every day until you reach your desired waking time.
How can I force myself to wake up early?
First of all, you need to stop telling yourself that you are not a morning person. If you consistently do that, you won’t be a morning person ever.
Therfore, grab a note and write down these easy tips:
- Get up only 2 minutes earlier each day, until you reach your goal
- Set up an early meeting with other early risers
- Manipulate your environment (put the alarm clock on the other side of the room)
- Motivate yourself with an iresistable reason
How do you go to sleep late and wake up early?
So, here is a small catch. You are used to getting early, but today you feel a bit sleepy and decided to take a nap.
That’s fine, as long as that don’t make you go to sleep at 5 am and wake up at 11 am. So, how do you pull this one?
The trick is in getting a nap 7 hours (at least) before you actually go to bed. That way, you will split your sleeping process, and instead of sleeping 7 hours throughout the morning, you might sleep just 4, which is enough to count it as an “early wake up” when you go to sleep late (2-3 am).
Don’t Jump Out Of Bed Immediately
People tend to keep their alarm as far away as possible, so they have to get out of bed immediately once it goes off. This is a wrong thing to do if you are trying to learn how to get up early easily and feel positive.
If you want to wake up early and enjoy your morning, you don’t need this type of stress. You want to enjoy your new habit and jumping out of bed when the alarm sounds of is not the way to do it.
Instead, spend some time in bed yawning and stretching. Set up two alarms; one to wake you up and the other as a reminder to get out of bed, in case you fall asleep.
Try To Wake Up Early On The Weekends Too
One of the great tips for waking up early is to actually do it on the weekends as well. We use our weekends as our time off, so it may seem pointless waking up early. But, by sleeping in, you will disrupt your consistent routine.
Use the extra time you get by waking up early during weekends to do something fun. Sign up for some morning class, go out and grab coffee with your friend or, if you want to improve your health, go jogging.
Make sure that you actually plan your leisure activities.
If you don’t, then you probably won’t have good enough reason to wake up.
How can I wake up easier in the morning?
After a week or two of setting your alarm much earlier than you are used to, waking up early in the morning will become a part of your daily routine. It will become something you got used to, but not necessarily something you enjoy as much as you thought you would. The reason behind this might be your alarm.
When your alarm goes off, it goes off loudly and interrupts your sleep suddenly.
Once that happens, you are very likely to wake up groggy, tired and wishing to go back to bed. Have you ever woken up a few minutes before the alarm? Try to remember those mornings. You must have felt well-rested, more alert, and in a much better mood.
We all have something called circadian rhythm. It is what makes us feel awake in the morning and sleepy in the evening. When we allow this rhythm to wake us up naturally, we will feel alert immediately and in a good mood. However, an alarm will interrupt this rhythm and force the body to wake up before it is ready. This is the cause of the bad mood once we wake up, and that is why it is better to train your body to learn how to wake up early without alarm.
Once again, the key is consistency.
In order to get used to waking up early in the morning, you should strive for waking up at the same time every day. If you accomplish this, it won’t take you long to train your body to wake up naturally. Just like you were searching for motivation to wake up early, now you need to decide and tell yourself when you want to wake up in the morning before you go to bed.
For the first few days, keep your alarm still on. If you, for example, want to wake up at 7 am, set your alarm a few minutes later, so you give your body a chance to wake up on its own. Also, leave your blinds open so the sun rays can help you in the process of learning how to wake up without an alarm.
Keep in mind that waking up early, with or without alarm, won’t work if you do not get enough sleep.
What’s your compelling reason to wake up early?
And what helps you to get out of bed more easily?
Share it in the comments below!