How to Wake Up Early

For some, waking up early means rolling out of bed, remaining lethargic until the third cup of coffee of the day, and then going back to bed to continue sleeping. Sleep in the middle of the day just to be able to feel a little more alert. This will no longer happen! To be able to wake up early effectively, you need to re-establish your sleep schedule, develop a habit of waking up early, and work on becoming an earlier riser than you are now.

Table of Contents

Train Yourself

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Set a time goal to wake up. If you’re looking to be completely ready to leave the house at 6 a.m., great! This is your goal. This will be the goal that you aim to accomplish every day of the week. However, proceed slowly to avoid shocking your body.

That’s right, every day of the week , including weekends. Only when your body is fully reset will the sleep state disappear. But once you get used to waking up early, you won’t need to sleep in!

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Set the alarm clock 15 minutes earlier than usual. If you usually sleep until 9am, your body will have a hard time adapting when you suddenly change your wake up time to 6:30am. You can also accomplish this goal, however, then you will have to spend all day drinking coffee and regret your decision. Set your alarm for 8:45 a.m. for the next morning. What about the next day? Please book for 8:30am. And even after that glorious Saturday, cut back another 15 minutes until you hit your goal.

If waking up early is quite a problem for you, wake up at a certain time within 2 days. You might wake up at 8 a.m. Monday and Tuesday and then wake up at 7:45 a.m. Wednesday morning.

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Take enough time to sleep. If you usually go to bed at 12pm and wake up at 9am, you won’t be able to keep going to bed at 12pm and wake up at 6am fully awake. apple. When you want to wake up earlier than usual, go to bed earlier. The goal is not that you need to sleep less (after all, sleep is the best time), but to be able to easily wake up earlier. Science has proven that if you get enough sleep, you will be able to wake up early. ^{[1] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

If it’s hard for you to fall asleep earlier than usual, you can adjust your body to become more accustomed to sleeping less. The process is similar to going to bed early, but you only need to go to bed at a certain time.

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Get excited about yourself. To be able to get out of bed in the morning feeling excited, you need to find a reason to get out of bed. So find something that excites you! If you can’t think of anything, use the goal of waking up early to motivate you to feel excited. Either way, trying to form a new productive habit is something to be proud of.

What do you look forward to the next day? It doesn’t matter whether it’s something small or big – small events can work. Even the excitement of enjoying your favorite cup of coffee after waking up can help! It’s delicious. Are you feeling the taste of it?

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Prepare to reap the benefits that the act of waking up early has in store for you. Waking up early is associated with the formation of various positive things. Research has shown that people who wake up early have higher academic performance, and are often more proactive, able to anticipate problems that may arise and plan better than those who do not. late risers. ^{[2] X Research Source} Hopefully you will be able to manage your own awesomeness in the future.

Similar to the first come first served situation. Early risers are often able to spend more time exercising, spending time with loved ones, and having more quiet time at work (and easier commutes). ^{[2] X Research Source} Does good sleep make their lives better or do they sleep better because their lives are pretty good? You can try to find the answer yourself!

Sleep better

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Form a habit in the evening. Our body needs time to cool down. The rush of the day turns us into energetic bunnies, and we can’t force our heart rate to drop from 60 beats to 9 in an instant. You can form a habit through any activity you enjoy doing, but they need to be activities that you can do every day (to act as a signal to your body). and needs to be done within at least 15 minutes.

Your routine might include taking a bath, drinking warm milk, listening to classical music, or practicing relaxation exercises such as yoga or Pilates. If you read books, use soft light for reading (we’ll talk more about this later). Be aware that your bedroom is exclusively for sleeping purposes. Avoid doing any strenuous activity before bed, as this will prevent you from having a comfortable sleep time.

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Lower the brightness of the lights before going to bed. Lights that are too bright can suppress the production of the hormone melatonin, which causes insomnia, and prevent the formation of a feeling of “tiredness”. ^{[3] X Research Sources}^{[4] X Research Sources} Turn off TVs, laptops and the like 1 hour before going to bed.

The reason for this action is because the light is too bright to disturb the biological clock in our body. When you use computers, TVs, and phones until 2 a.m., your body doesn’t realize what happened; your body can’t tell if it’s 2am or 2pm. Turning off the lights will make your body aware that ” Ah, it’s time to sleep. Go to sleep! ”

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Get enough sleep . Here’s a pretty important fact: getting enough sleep will help you wake up earlier. What do you think?

If at night you can get enough sleep as recommended, you will be able to wake up early easily. Plan to be able to:
- Sleep 7 to 9 hours for men . ^{[5] X Research Sources}
- Sleep 8 to 9 hours for women . ^{[5] X Research Sources}
- Sleep between 9 and 10 hours for pregnant women . ^{[5] X Research Sources}
- Sleep 10 to 12 hours for children and the elderly . ^{[5] X Research Sources}

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Do not close the curtains while sleeping. Half-opening the curtains while you sleep can help your body stop producing melatonin while boosting adrenaline production. ^{[6] X Research Source} This can help get your body ready to wake up when your alarm clock goes off.

Did you know that light keeps you awake? It will wake you up while you are sleeping. Sounds weird doesn’t it? Your body will feel natural sunlight, even while you are sleeping.
Sunlight can also make your bed warmer, and this temperature will wake you up. If possible, place the bed in the right position to take advantage of this.

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If you wake up in the middle of the night, try to get back to sleep . Stay in bed instead of moving around to avoid waking your body. However, if you don’t stop tossing within 20 minutes, get up. Do a few relaxing stretches (such as reading or stretching) until you feel like you can go back to sleep.

Waking up in the middle of the night can be a symptom of more serious problems. Consider your habits as well as your surroundings. If everything is completely normal (which you will be able to determine at the end of this article), consider seeing a doctor. Your doctor can help you deal with your medical condition.

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Adjust room temperature. Most doctors will recommend maintaining a room temperature between 18 and 22°C (65 to 72°F). ^{[7] X Research Source} However, what is right for one person may not be right for another. If you have trouble sleeping, change the room temperature. Your sleep problems will go away quickly.

If you don’t sleep alone, divide blankets that fit both of you, otherwise you won’t have blankets to cover. In the worst case, you can always use an electric blanket!

Wake up Easier

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Put your alarm clock away from your bed. When you can’t reach it, you have to get out of bed. Placing an alarm clock next to your bed will only tempt you to hit the snooze button and go back to sleep – for 9 minutes. This action will not help you at all.

Consider buying a new watch. Alarm clocks come in a variety of styles with different tones. In case your watch doesn’t work for you, buy a new one. ^{[8] X Research Sources}
Inform your roommates and family members about your plans. If you sleep in the same room as someone else, tell them your plan to get up early, and ask them to allow you to set an alarm. This way, they can plan to deal with your alarm clock – using earplugs, or moving to another room to sleep – and they won’t be startled awake the next morning. .

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Avoid most snooze button on alarm clock. As soon as the alarm sounds, get out of bed and start your day. Gradually, you will feel more awake and better because you have endured the morning sleepiness. Jump out of bed (as far as you can) and think about your sure-fire day.

Delaying the alarm won’t make you feel better. Scientific studies have shown that a little extra sleep won’t give you a good night’s sleep (REM) sleep, which is a wasteful act just to be able to feel awake. In fact, you will only feel worse. ^{[9] X Research Source}

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Awaken the senses. Once you’re out of bed, treat yourself to a well-deserved drink. It could be a cup of coffee or a cup of tea (their scent will certainly help), a glass of cold water, a great time in the shower. Whichever you choose, make sure it helps awaken one (or more) of your senses. When your body and mind are stimulated, you will automatically wake up.

In addition to taste, smell, and touch, light and sound can also be effective. Open the curtains, turn on the music, and start your day on the right foot. The better the morning, the better the afternoon and evening!

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Try to wake up at the end of your sleep cycle to minimize drowsiness.

When you sleep, your sleep cycle transitions between REM (Rapid Eye Movement Sleep) and non-REM (roughly REM is a deep sleep state and non-REM is a state of sleep). restless sleep). Non-REM sleep consists of three stages: N1 (Transition phase), N2 (Light sleep phase), and N3 (Deep sleep phase). After falling asleep, you will fall into REM sleep for about 70 to 90 minutes, and this is the time when you will usually dream. ^{[10] X Trusted Source HelpGuide Go to source}
Each sleep cycle lasts for about 90 minutes, and then repeats four to six times a night. If you wake up in the middle of N3 deep sleep, you will feel groggy and disoriented. You should wake up when your body is in a shallower and more active sleep, especially during REM or N1.
Try to set the alarm time at a time that is a multiple of 90 minutes from the current time.
Consider using a sleep cycle calculator such as [1] to be able to set the alarm time that works best for you.

Lifestyle Change

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Exercise in the morning. Many doctors believe that doing moderate-intensity cardiovascular exercises in the afternoon will make it easier to go to bed at a suitable time. ^{[11] X Research Resources} So go to the gym, join the basketball team, or use that old treadmill you told yourself you’d use. These activities will help you go to bed earlier.

Do not exercise in the evening. Exercising late in the evening raises the body’s core temperature. And you can only sleep well once your body temperature drops, exercising late at night will make it difficult for you to fall asleep early.

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Avoid drinking caffeinated beverages in the evening. It will make your body feel awake and will eventually cause you to lose sleep. Limit your intake to no more than 500 mg of caffeinated beverages per day. ^{[12] X Research Source}

One cup of Starbucks (grande) coffee contains 330 mg of caffeine. ^{[13] X Research Source} Red Bull contains approximately 80 mg. ^{[14] X Research Resources} This is information for you to learn.

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After a day of sleep deprivation, get more sleep the next day. People often need more sleep after a day of sleep deprivation. ^{[15] X Research Source} So if you only get 5 or 6 hours of sleep on Monday (which you usually shouldn’t), get 10 or 15 hours of sleep on Tuesday to make up the shortfall of sleep. Otherwise, you will form a vicious cycle and constantly feel sleepy every morning.

However, you should also not nap too much. If you need to take a nap, you should take a nap before 3 p.m., and don’t nap for more than 45 minutes. ^{[4] X Research Source} This method not only helps you get a complete rest, but also helps you quickly fall asleep at night.

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Avoid overeating before bedtime. Not only does the taste of food keep you awake, but once you’re ready to go to bed, it’ll be hard to stay in bed. Eating too much before bedtime is not only bad for your waistline, it’s also bad for the energy you get the next day. ^{[16] X Research Source}

When you sleep, your digestion slows down, and overeating makes you prone to heartburn (and accompanied by many bathroom “visits”). Going to bed in a near-food coma will make it hard for you to fall asleep. Therefore, it is best to avoid this action.

Advice

If you set an alarm in your phone or other electronic device, choose a weird, catchy, funny alarm tone. In addition, you should remember to change the alarm ringtone regularly so that your body will not be able to adapt to the same sound and thus cause you to oversleep or not bother to wake up.
When you wake up, go straight to the bathroom and wash your eyes and face with cold water. The coldness of the water will help relieve sluggishness more quickly and help you awaken your senses.
Try to find out about the amount of sleep that works for you. Many people sleep only 7 hours, but they can feel full of energy the next morning. Try sleeping at different times on weekends and waking up at the same time every day. Then feel how awake you feel when you wake up.
Read a book! It’s not about reading a boring book, but reading a book you love. Your brain will automatically switch to the “power off” state when it gets tired from reading too much. This method will help you quickly fall asleep.
Maintain a fixed schedule. Go to bed and wake up at the same time every day.
Do exercises to help stimulate the body to work. Push-ups, swings, and knee bends are all great exercises to get rid of morning fatigue.
Wake up slowly so you don’t get dizzy.
As soon as your alarm goes off, get out of bed and start your day. It is quite helpful if you can direct your body to carry out normal activities because this will help your mind focus on certain plans that you plan to carry out, so you can You can tell yourself that you’re not tired. If you regularly remind yourself of your plan for the day and emphasize that you are not tired, your tiring morning will pass quickly.
Place the alarm clock away from your bed as you will have to get out of bed to turn it off.
When you wake up, stretch your body to wake up your muscles. But don’t over-tighten your muscles because otherwise, you could end up breaking some muscle fibers!
You should not go to bed after 10:30 pm as this will make you feel more sluggish in the morning and will make you wake up late.
If you don’t like sleeping in the dark, you can turn on a light. However, do not turn on the light near your bed as it will trick your brain into thinking that it is morning. Also, keep the doors of the bedroom closed, this will help you block out most of the noise and block out light from other rooms.

Warning

No matter how tempted you feel, don’t go back to bed.

Steps