Do you struggle with your alarm every morning? You’re not alone. I used to hit the snooze button all the time until I learned some easy tricks to help me wake up early.
Getting up early is not just about willpower; it’s about smart habits that prepare you for the day ahead.
In this guide, I’ll share straightforward tips that make rising early a lot easier. We’ll talk about how simple actions like adjusting your alarm clock and changing your bedtime routine can help you wake up fresh and stay energized.
Curious about how these small steps could transform your mornings? Read on to learn more about them.
Table of Contents
- Set a Specific and Consistent Wake-Up Time
- Create a Relaxing Bedtime Routine
- Use Calming Scents Like Lavender in Your Bedroom
- Listen to Soothing Music or White Noise While Laying Down
- Practice Deep Breathing or Meditation Before Bed
- Avoid Screens at Least an Hour Before Bed
- Limit Caffeine and Heavy Meals in the Evening
- Make Your Bedroom Sleep-Friendly
- Invest in a Comfortable Mattress and Pillows
- Wind Down 2 Hours Before Bedtime
- Place Your Alarm Clock Across the Room
- Set Your Alarm in 90-Minute Increments
- Use a Gentle Waking Tone
- Get Out of Bed Immediately After Your Alarm Goes Off
- Drink a Glass of Water First Thing in the Morning
- Get Morning Light Exposure
- Exercise in the Morning to Boost Energy
- Review Your Goals for the Day
- Tackle Your Hardest Tasks First
- Plan a Morning Activity You Enjoy
- Eat a Healthy Breakfast
- Prepare Your Morning Needs the Night Before
- Lay Out Your Clothes and Meal Prep the Night Before
- Limit Weekend Sleep-Ins
- Reflect on the Benefits of Waking Up Early
- Have a Motivation Mantra for Early Mornings
- Share Your Early Morning Plan with a Friend or Family
- Reward Yourself for Consistently Waking Up Early
- Use a Sleep Tracker to Understand Your Sleep Patterns
- Keep a Sleep Diary
- More Insights From the Experts
- Frequently Asked Questions
- Final Thoughts
Set a Specific and Consistent Wake-Up Time
The key to becoming an early riser starts with setting a clear target. Choose a wake-up time that suits your schedule, then stick to it like you would a crucial meeting. Consistency is your best friend here.
Your body has an internal clock, and by waking up at the same time every day, you’re training it to start the day on autopilot. Imagine your body as a smart gadget that adapts to your habits – set the alarm for 6 a.m. every day, and soon enough, you might wake up before it even rings.
If you occasionally slip up and hit the snooze button, don’t sweat it. What’s essential is that you get back on track the next day. Instead of drastic changes, small adjustments work best. If you’re used to waking up at 9 a.m., don’t suddenly jump to 6 a.m.
Gradually shift your alarm earlier by 15-minute increments each week, and your body’s internal clock will follow suit without all the fuss.
Create a Relaxing Bedtime Routine
Transforming your pre-sleep hours into a calming ritual can work wonders. Develop a series of relaxing events leading up to bedtime. It could be anything from a warm bath to reading a chapter of a book—whatever makes you feel at ease. This kind of ritual tells your brain that bedtime is near, preparing you for sleep.
Think about it as giving your brain a soft nudge rather than a loud alarm. You’re setting the stage with quiet acts rather than suddenly expecting your mind to switch off. This routine not only helps you fall asleep faster but also enhances the quality of your sleep, setting you up for success when it’s time to rise and shine.
And on days when stress tries to take the stage, your routine can be the encore that soothes and settles your thoughts.
Use Calming Scents Like Lavender in Your Bedroom
Studies have shown that scents like lavender can actually help improve sleep quality by lowering heart rate and blood pressure, essentially telling your body, “Hey, it’s time to relax.”
So, investing in a diffuser or a few drops of essential oil on your pillow can act like a lullaby for your senses.
You don’t need a bouquet of options, stick to a simple scent you love, and make it a part of your sleep sanctuary. The familiarity of the fragrance will become a signal, one your body recognizes as the prelude to a peaceful night’s sleep, making waking up early something you might actually look forward to.
Listen to Soothing Music or White Noise While Laying Down
Now, let’s switch from nose to ears. The sounds around us play a big role when we’re heading off to dreamland. If you’re someone who’s kept up by the tiniest noise, filling your room with a soft melody or the hum of white noise can be your ticket to tuning out the world.
The trick is to find that sound that’s your kind of mellow. It could be classical music, nature sounds, or a white noise app. Let it play in the background as you tuck yourself in.
As for volume, think whispers in a library, not a concert in your room. When done right, these sounds won’t just help you fall asleep; they’ll keep you in a solid z-z-zone throughout the night, which means waking up early isn’t a rude interruption but a more natural transition.
Practice Deep Breathing or Meditation Before Bed
Deep breathing or a few minutes of meditation each night is like hitting the reset button for your mind. It clears away the day’s stress, and that nagging to-do list can wait until tomorrow. By focusing on your breath, you bring a calmness that’s prime for good sleep.
No need for complicated techniques—a simple practice like the ‘4-7-8’ method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) can work wonders.
It’s about signaling to your body that it’s safe to power down. Plus, meditation doesn’t have to involve a mountain or a serene beach; right there in your room for a few minutes every night is perfect.
Doing this helps ensure you’re not just closing your eyes but also drifting into a deep, rejuvenating sleep, which could make waking up early feel much easier.
Avoid Screens at Least an Hour Before Bed
Let’s be real: scrolling through social media or binge-watching shows before bed can be the norm. But when it comes to catching some quality Zs, our beloved screens are actually working against us.
The blue light emitted by phones, tablets, and TVs messes with your sleep hormones—think of it as a false alarm that keeps your brain wide awake when it’s time to rest. So, give yourself a no-screen curfew an hour before bed.
In a digital world, stepping away from screens can be tough, but it’s crucial for that deep sleep you need to be the energetic, socially engaging person you aim to be.
Without the lure of screens, you’re more likely to wake up feeling refreshed and ready to connect with others face to face.
Limit Caffeine and Heavy Meals in the Evening
We all know that midday coffee can be a sweet relief, but when evening rolls around, it’s time to say “no thank you” to caffeine. Aim to have your last caffeinated drink by early afternoon—your well-rested morning self will thank you for it.
Also, eating a big, heavy meal right before bed can lead to tossing and turning. Your body needs this time to rest, not digest. So, opt for lighter meals in the evening.
Make Your Bedroom Sleep-Friendly
Are your curtains blocking out the streetlights properly? Is your room clutter-free, making it a stress-free zone? You may not realize it, but these little things can affect how well you sleep, and how socially active you’ll feel the following day.
Be sure to keep the temperature cool, too—a hot, stuffy room is no one’s friend at bedtime. When your bedroom is set up for success, it becomes so much easier to rise early, feeling ready to take on the day and charmingly navigate your social circles.
Invest in a Comfortable Mattress and Pillows
A comfortable mattress and pillows are not a luxury; they’re essentials. When you sleep well, you wake up ready to step out into the world with confidence. A good mattress supports your body through the night, making sure you’re truly resting.
Think about your own comfort and what feels right. Soft or firm, find the one that suits your body the best.
And let’s not forget pillows. Your neck and head deserve a soft spot to land after a long day of interactions and socializing. The right pillow aligns your spine, which can help prevent waking up with aches.
Wind Down 2 Hours Before Bedtime
This means switching from high-energy activities to more calming ones. If you’ve spent the day in dynamic social settings, your mind might be too lively to rest.
Instead of invigorating activities, choose quieter ones. Read a book that you can chat about with your friends or work on a hobby that relaxes you.
During this time, avoid heavy eating or stressful conversations that can leave your mind racing. Remember, the goal is to transition your body and mind into sleep mode. The smoother this transition, the easier you’ll find waking up.
Place Your Alarm Clock Across the Room
If you’re the kind to hit snooze and snuggle back into your dreams, try this: put your alarm clock on the other side of the room.
This way, when it’s time to wake up, you’ll have to get out of bed to turn it off. Once you’re up, it’s easier to stay up. Think of it as a little nudge to get moving.
Having your alarm clock at a distance also means you have to physically leave the warm, cozy nest you’ve made. That movement is a signal for your body to gear up for the day.
And an early start means you have more time in the morning to prepare—so you can step out feeling refreshed and ready to charm everyone you meet.
Set Your Alarm in 90-Minute Increments
Did you know that our sleep cycles run in approximately 90-minute intervals? Setting your alarm to go off at the end of these cycles can help you wake up feeling more refreshed and less groggy.
- Calculate Your Sleep Cycles: Start with the time you need to wake up and count backward in 90-minute increments to find the best time to go to bed.
- Experiment with Timing: It might take a few tries to get it just right, but once you do, it makes a remarkable difference in your morning alertness.
This way, whether you’re headed to an early morning coffee or a sunrise hike, you’re more likely to wake up feeling vibrant and ready to engage fully with friends and new acquaintances.
Use a Gentle Waking Tone
Waking up to a loud, blaring alarm can be like jumping into cold water – a shock to the system. Instead, opt for a softer, kinder alarm tone that you can wake up to without a startle.
Look for a gentle tune or sound that gradually increases in volume, which is a pleasant way to transition from sleep to wakefulness.
A soothing tone is like being woken with a soft whisper rather than a shout. It’s not just nicer; it’s more effective if you want to wake up feeling calm and in control, ready to charm your way through the day.
Get Out of Bed Immediately After Your Alarm Goes Off
Once your gentle alarm does its job, fight the urge to linger in bed. The longer you stay cocooned in your sheets, the tougher it can be to leave them.
As soon as that alarm chimes, make it your mission to stand up straight away. Whether it’s stretching, opening the curtains, or just making your bed, get moving.
Getting out of bed right away sets a proactive tone for your day. It’s like telling yourself, “I’ve got this, bring on today’s adventures!” and that includes meeting new people, catching up with friends, or nailing your commitments.
This habit breeds more energy and, crucially, more time for yourself in the morning – to plan your day, consider your social goals, or enjoy a moment of peaceful solitude before the world wakes up.
Drink a Glass of Water First Thing in the Morning
When you wake up, your body is thirsty. During the night, you haven’t drunk anything, and a glass of water can kick-start your system like a gentle engine warm-up. It’s the simplest way to wake up your body and get your systems going.
This step is plain and easy but has big benefits. It’s your body’s first hello to a new day, and it preps you to be at your best. Make it a habit, and over time, you might find your skin looks clearer too—an extra boost when making first impressions!
Get Morning Light Exposure
Light tells your brain it’s time to wake up. Morning light exposure can help reset your internal clock to strengthen the habit of waking up early. So throw open the curtains or step outside.
Even on a grey day, the natural light is stronger than any light inside your house. This early dose of sunshine (or even daylight) boosts your mood and energy levels.
Bright light is nature’s alarm clock, and it also signals your body to stop producing sleep hormones. It’s a straightforward change that can help you feel more awake and ready to tackle your goals.
Exercise in the Morning to Boost Energy
Physical activity in the morning doesn’t only benefit your health; it sharpens your mind, too. Exercise gets your blood flowing and energizes you for the day ahead. No need for a marathon—a brisk walk or a short yoga session can do the trick.
This routine creates a positive channel for any restless energy and gives you that ‘can do’ attitude that’s infectious. A morning workout can leave you feeling ready and excited to engage with others, whether it’s exchanging smiles with strangers on your walk or chatting enthusiastically with colleagues before work begins.
Review Your Goals for the Day
As soon as you’re up and have shaken off the last vestiges of sleep, take a moment to think about what you want to achieve today. Go through your to-do list and remind yourself of any goals or commitments you’ve planned.
This will not only give you a clearer picture of your day but also motivate you to stick to your morning routine.
Tackle Your Hardest Tasks First
Once you’re up, seize the day by starting with the most challenging task—this could even be a social task that you’re dreading. Maybe it’s reaching out to a new colleague or making a difficult phone call.
Getting it done first not only boosts your confidence but also leaves you with a sense of accomplishment that can carry you through the rest of the day.
When you clear the biggest hurdle right off the bat, everything else seems easier, and you can approach the rest of your day with less weight on your shoulders.
Plus, completing a tough task in the morning means you’ll be more relaxed and present.
Plan a Morning Activity You Enjoy
Create a morning ritual that brings you joy and incorporates it into your routine. This could be as simple as a cup of your favorite coffee enjoyed in silence, reading a few pages of a book that you can later talk about with friends, or even watering your plants. This pleasant activity sets a positive tone for the day ahead.
When you start the day doing something you love, you wake up not just to the alarm but to something you’re looking forward to.
Eat a Healthy Breakfast
A healthy breakfast fuels your body and brain, helping you stay alert and responsive. So, choose foods that are rich in fiber, protein, and a little bit of healthy fat to keep you going strong.
Skipping the sugary quick fixes means no mid-morning energy crash, which can make a world of difference.
Instead of rushing through your first meal of the day or missing it altogether, take time to enjoy foods that will support your body through a busy morning. A good breakfast lays the groundwork for a good mood.
Prepare Your Morning Needs the Night Before
To ease into your mornings without a rush, arrange whatever you’ll need for the next day before you head to bed. This might include packing your work bag, making sure your keys and wallet are in their place, or simply checking the weather to plan your outfit.
By doing this, you cut down on morning stress, leaving you more time and energy. Organizing your essentials in advance gives you a clearer headspace for the morning.
Lay Out Your Clothes and Meal Prep the Night Before
Deciding what to wear in the morning or what to have for lunch can take up precious time and mental energy. By choosing your outfit and prepping your meals the night before, you sidestep indecision and start your day with one less thing to worry about.
When you’re not scrambling to make these choices, you’re calmer and more collected.
Simplify your mornings by having these decisions made beforehand. And when you look good and feel good about your choices, it shows. You’ll step out the door each morning ready to charm your peers, make new acquaintances, or simply enjoy a pleasant exchange with a stranger powered by the ease of a well-organized start.
Limit Weekend Sleep-Ins
Keeping a consistent wake-up time, even on weekends, can do wonders for your sleep schedule. By getting up around the same time you do on weekdays, you help your body maintain its rhythm.
It may be tempting to catch extra z’s on Saturday and Sunday, but this can throw off your body clock, making Monday mornings all the harder. Plus, waking up early gives you more time for weekend activities, from attending morning workshops to catching up with friends.
Having more awake time on weekends also means more opportunities to grow your social circle and partake in events that you’d otherwise miss if you were sleeping in. Sticking to your routine all week long reinforces the pattern, making early rising a natural habit.
Reflect on the Benefits of Waking Up Early
Take a moment now and then to think about how waking up early has helped you. Maybe you’re more prepared for meetings, finding time for a morning hobby, or perhaps you’re not rushing and have moments to chat with family. These positive changes are great fuel to keep you going.
When you see the connection between early mornings and a richer social life, it’s easier to resist the temptation to hit snooze.
Being an early riser can transform your interactions by giving you the calm and control needed to engage confidently with the world around you. Let these benefits be your motivator to continue rising with the sun.
Have a Motivation Mantra for Early Mornings
Sometimes, we all need a little push to get going. Having a mantra—a simple phrase or sentence that you tell yourself for inspiration—can be that push.
It might be something like, “Early mornings, wider worlds,” or “Rise early, live fully.” This mantra is a private cheer for your ears only, to get you out of bed and into your day with a clear purpose.
Your personal mantra should remind you of why you’re waking up early. Repeat your motivational words whenever you find it hard to leave the warmth of your bed.
They can help to shift your mindset from dreading the alarm to embracing a new day filled with endless possibilities for connection and growth.
Telling someone about your plan to wake up early can give you that extra layer of accountability. Friends and family can be your cheerleaders, celebrating your successes and giving you a little nudge when you’re tempted to sleep in.
You can even make plans for early morning walks or breakfasts together, which turns your goal into a social activity.
By sharing your goal, you also open the door for others to join you in the journey of becoming an early riser. It can improve your relationships as you share experiences that wouldn’t happen if you slept late.
The social support and reciprocal commitment make waking up early something to look forward to rather than a chore.
Reward Yourself for Consistently Waking Up Early
If you find yourself achieving your wake-up targets, don’t be shy in rewarding yourself. This could be as simple as a special treat for breakfast or a little extra time doing something you enjoy in the morning.
The reward doesn’t have to be big, but it should be something that makes you smile.
A system of rewards makes the effort of changing your sleep habits feel worth it. It’s also a great conversation starter with peers who might notice your mood is boosted or ask about your new routine.
Use a Sleep Tracker to Understand Your Sleep Patterns
These days, understanding your sleep is as easy as wearing a watch or placing a gadget on your nightstand. A sleep tracker can offer insights into how long you sleep, how much of that is deep sleep, and when you tend to wake up naturally.
Analyzing your sleep data can be the secret to refining your routine for optimal rest. When you understand your sleep patterns better, you can fine-tune your habits for a more consistent wake-up time.
Keep a Sleep Diary
Just like you might jot down notes after a meeting, keeping a sleep diary means writing a few sentences about your sleep each day. Note what time you went to bed, how you slept, and how you felt in the morning.
Over time, this record will show you patterns that can help you pinpoint what helps or hurts your sleep.
A sleep diary keeps you focused on your goal to wake up early. It can also be a tool for reflection, allowing you to see the progress you’ve made.
When you note how much better you feel with adequate rest, it becomes a self-written testimony of the benefits of good sleep habits.
More Insights From the Experts
“Getting into bed by 10 pm when the Pitta energy (the fiery energy) – that we recognize as the second wind so that that energy can be directed towards your inner world. We now know that the brain shrinks and the cerebrospinal fluid increases during this time and your experiences and memories are processed, but only if you’re asleep.”
— Tamsin Astor, PhD | Chief Habit Scientist | Coach | Author
“The very first step in getting up earlier is to simply go to bed earlier. Whether that means recording your favorite late-night show and watching it the next day, or just getting your nightly tasks done earlier, it’s important to set yourself up for success.”
— David Gdaniec | CIO & Co-Founder, Brand Alignment
“Another good tactic is to put your bedroom alarm clock as far away from your bed as possible. This will mean that you’ll physically have to get out of your bed to turn it off, making it more likely that you actually stay awake and don’t just hit the snooze button.”
— Stephen Hart | CEO, Cardswitcher
“Set an alarm and keep it consistent. I actually have two. One on my watch and one on my phone. Simple, but it works! I have a goal this year to keep pushing back my wake time a few minutes so that I can get even more done in the morning.”
— Eric Sztanyo | Realtor, Keller Williams Advisors Realty | Owner, We Buy NKY Houses
“I will say this is a gradual process. There is no point going all gung-ho and deciding you are going to start getting up at 5 am when you normally rise at 9. You will only end up snoozing that alarm and then what’s the point. Start by setting your alarm for maybe 20 minutes earlier than you normally would, and do this again after a week and again until you reach your goal time.”
— Katherine Rowland | Digital Marketing Executive, YourParkingSpace
“On my bedside table is a cooking book from the 1800s. Not fascinating stuff, but not the point…I’m trying to get my mind thinking about ancient grains, plowing the fields, shucking the corn, and somehow, it makes me unbelievably calm. After a half hour, I turn the lights off and then apply my own sleeping method. Method: it’s based on what the military does to help their soldiers sleep. I start by exhaling. Then I loosen each muscle in my body, starting from my face, all the way down to my fingers and toes. I then imagine myself in a darkened room on a hammock. I’m out in 10 minutes, max.”
— Miles Roger | Career Writer, Zety
“If you need extra motivation, though, there are special alarm clocks available which will get your butt out of bed quickly. There’s one that starts brewing a cup of coffee so that the fresh smell lures you to it. There are also alarm clocks which move around the room, so you have to get up to catch it and turn it off. And there’s also an alarm clock app that requires you to take the same picture every morning in order to turn it off, so you can set it to make you take a picture of your kitchen or bathroom to ensure that you get up.”
— Adina Mahalli | Certified Mental Health Professional, Enlightened Reality
Frequently Asked Questions
Can technology help me wake up early?
Technology can be a valuable tool for waking up early. Here are some options for you to consider:
Alarm clocks: There are many different types of alarm clocks, from traditional analog alarm clocks to high-tech devices that simulate sunrise or wake you up with vibration.
Sleep tracking apps: Sleep tracking apps can help you monitor your sleep quality and identify patterns that may be affecting your ability to wake up early.
Blue light-blocking glasses: Blue light can interfere with your sleep-wake cycle. So if you wear glasses that block blue light in the evening, you can sleep better and wake up feeling more rested.
Smart home appliances: Smart home appliances like smart lamps or thermostats can help you create a sleep-friendly environment and wake up feeling refreshed.
It’s essential to find the technology that best fits your individual needs and lifestyle. Remember to use technology in moderation, and make it a point to get adequate sleep each night.
Should I reward myself for getting up early?
Rewarding yourself for getting up early can be a great way to motivate yourself to develop a consistent morning routine. It can help reinforce the positive behavior of getting up early and encourage you to continue doing so.
However, it’s crucial to choose a healthy reward that doesn’t negate the benefits of getting up early. For example, treating yourself to a nutritious breakfast, some self-care time, or an activity you enjoy can be good ways to reward yourself for getting up early.
On the other hand, if you reward yourself with something unhealthy, such as a sugary breakfast or skipping your workout, it may not be the best idea.
This could lead to a pattern of behavior where you associate getting up early with unhealthy habits, which could ultimately undermine your progress in establishing a consistent morning routine.
What are the most common mistakes people make when trying to wake up early?
Going to bed too late: If you don’t get enough sleep at night, waking up early can be even more of a challenge. Ensure you go to bed early enough to get the recommended amount of sleep for your age.
Snooze: Hitting the snooze button can affect your sleep quality and make it harder to wake up in the morning. Try to resist the urge to snooze and get up as soon as your alarm goes off.
Change your wake-up time too quickly: Changing your wake-up time gradually is vital to give your body time to adjust to the new sleep schedule. If you try to change your wake-up time too quickly, it can make it harder to wake up early.
You ignore your natural sleep-wake rhythm: Some people naturally have a later sleep-wake rhythm and may find it difficult to wake up early. It’s essential to consider your natural sleep-wake rhythm when trying to wake up early.
Final Thoughts
Becoming someone who wakes up early isn’t as hard as it seems. I used to think it wasn’t for me until I started applying some of the simple steps we talked about. By organizing my mornings and tweaking my sleep schedule, I found myself more energized and ready for the day.
Imagine having time to enjoy a coffee, to plan your day, or to just breathe before things get busy. It’s all possible when you start waking up a bit earlier.
So, why not challenge yourself to try it for a week? You might be surprised at how it changes your perspective on mornings.
