To get up early in the morning, try the following steps:
- Maintain a consistent sleep schedule Go to bed and wake up around the same time every day, even on weekends, to regulate your body's internal clock
. Consistency is key to building a lasting routine
- Adjust your alarm gradually If you want to wake up much earlier than you do now, avoid shocking your system by suddenly waking up at 5 a.m
. Instead, move your alarm 15 minutes earlier every few days to help your body adapt gradually
- Create a relaxing evening routine Calm activities such as reading, listening to soft music, or practicing deep breathing can signal to your body that it's time for sleep
- Avoid hitting the snooze button Extra minutes of snoozing are low quality sleep that can make you feel groggier and disrupt your body’s internal clock, making it harder to wake up consistently
- Let there be light Exposure to bright light, especially sunlight, in the morning can increase alertness and help reset your internal clock
. Open your curtains or turn on bright lights as soon as you wake up
- Have a plan for the morning Having a clear plan with goals for the morning can help you stay motivated to get out of bed
. Give yourself something to look forward to, such as a favorite breakfast, a quiet walk, or time for a hobby
- Jump out of bed Jumping out of bed with enthusiasm can help motivate you to get up and start the day
- Drink water Rehydrate your body after hours of sleep; a glass of water can help wake up your system
- Avoid your phone first thing Give yourself time before diving into texts, emails, or social media, as these can be stressful
- Consider consulting a doctor If you've tried everything to improve your sleep and wake up early without success, there may be underlying health concerns impacting your sleep and energy levels
