How to Wake Up in the Morning

If you find yourself hitting the snooze button of your alarm clock every morning, follow the few simple steps in this article to help you get out of bed quickly. Just try to establish a habit of doing some things before bed and aim to get 7-9 hours of sleep each night. By placing your alarm clock away from your bed, opening the curtains to let the sunlight in, or using an app to wake you up, you’ll be up and out of bed in seconds.

Table of Contents

Wake up on time

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Avoid pressing the snooze button of the alarm clock. Waking up as soon as the alarm clock goes off is of the utmost importance – hitting the snooze button over and over will not only change your sleeping habits, but it will also make you tired. ^{[1] X Research Source}

If you set your alarm for 7 a.m. but want to wake up at 7:10 after hitting the snooze button, set the alarm for 7:10 so you can get a few more minutes straight of sleep.

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Turn on the lights as soon as you wake up. This helps the eyes adapt to daylight and prompts the brain to wake up to start the day. Put a light next to your bed so you can easily turn it on when you wake up.

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Place your alarm clock away from your bed so you have to get up to turn off the alarm. That way, you’ll avoid pressing the snooze button repeatedly and having to get out of bed to turn off the alarm. ^{[2] X Research Source}

You can place the alarm clock on the bookcase, next to the bedroom door or window.
However, make sure the watch is placed at a reasonable distance so that you can hear the bell ring.

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Open the curtains or blinds as soon as you wake up. Usually, you’ll want to sleep in while the room is still dark; so open the curtains or adjust the curtains to let the sunlight into the room every morning and wake you up. ^{[3] X Research Sources}

If your room does not receive sunlight, you should buy a natural alarm clock. This product simulates sunrise light so you wake up naturally.

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Timer for the coffee machine so you have instant coffee when you wake up. If you have a habit of drinking coffee in the morning, setting the coffee maker on a timer so that it makes coffee at a certain time is a good way to get you more motivated to get out of bed. Not only will you wake up with a delicious aroma of coffee, but it also takes no extra time to prepare. ^{[4] X Research Sources}

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Place a warm jacket or sweater next to your bed for easy access. The main reason many people have a hard time waking up in the morning is that they feel warm and comfortable under the blanket. By preparing a jacket, warm coat, or long-sleeved shirt, you will no longer be afraid of feeling cold when you wake up in the morning. ^{[5] X Research Sources}

You can also prepare slippers or socks to keep your feet warm when you step out of bed.

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Use the app if you don’t have an alarm clock. While you can always use the clock app on your phone, there are plenty of apps to help you wake up and get out of bed. Explore the app store on your phone to find the right choice. ^{[6] X Research Sources}

Try an app like Wake N Shake, Rise or Carrot to help you wake up in the morning.

Alex Dimitriu, MD

Sleep Expert

Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.

Alex Dimitriu, MD
Sleep Expert

You can try a variety of apps and devices if you find it difficult to wake up in the morning. For example, try a bedroom light fixture that wakes you up. You can also try a sleep-tracking watch or an app that wakes you up during REM (rapid eye movement) sleep so you can wake up easily.

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Schedule an appointment in the morning so you’re motivated to wake up on time. You’ll quickly get out of bed when you know you have something to do. Schedule a meeting or exercise schedule with a friend early in the morning so you’re motivated to wake up and start the day. ^{[7] X Research Sources}

Sleep well

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Establish a bedtime routine. Aside from things like showering or brushing your teeth, you need to build a routine that helps you get ready for the day so you don’t have to do a lot of work in the morning. Try to do these things every night to form a habit. ^{[8] X Research Sources}

Some things that you can do before bed include showering, choosing an outfit for the next day, preparing lunch, and reading a book before falling asleep.

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Eat a healthy meal a few hours before bed. Eating the wrong foods can make the stomach upset or interfere with the resting process of the brain and affect the body’s ability to fall into a deep sleep. Choose healthy foods like fruits, vegetables, protein, or seeds. ^{[9] X Research Source}

Avoid alcoholic beverages or caffeine before bed. Drinks like coffee will keep you awake or make it difficult to fall asleep.
Eating before sleeping will affect the digestion of food in the stomach; Therefore, you should eat at least 2 hours before going to bed.

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Set a goal of 7-9 hours of sleep each night. That means you should set an alarm clock so you can get enough sleep. Getting enough sleep every night makes a big difference to your productivity throughout the day; In addition, it will be difficult for you to wake up early if you sleep late. ^{[10] X Research Source}

For example, if you set your alarm clock to go off at 7 a.m., try to go to bed at 11 p.m.

Alex Dimitriu, MD

Sleep Expert

Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.

Alex Dimitriu, MD
Sleep Expert

Experts agree: You shouldn’t wake up from deep sleep – usually in the first third of your sleep. That’s when it’s hardest for you to get up, but when it’s near dawn it’s easier.

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Turn off electronic screens at least 1 hour before going to bed. Screen light is more harmful to the eyes than other types of light and also makes it difficult to fall asleep. Therefore, you should try to stop watching TV, using the computer or texting at least 1 hour before bed. ^{[11] X Research Source}

Better yet, make it a rule not to watch TV or use the computer in bed.

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Turn on white noise to help you fall asleep. If you have a hard time falling asleep or wake up easily during sleep, use a noise generator or turn on a fan to create a soothing background sound. ^{[12] X Research Source}

You can also get an app that plays white noise on your phone.

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Adjust the temperature to have the ideal space for sleep. If you feel too cold or too hot, you will have a hard time falling asleep and staying asleep. The appropriate temperature for sleep is between 18–20 °C depending on individual preferences. ^{[13] X Research Source}

Wake up in the morning

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Drink a glass of water as soon as you wake up. This way both energizes and hydrates the body. Put a glass of water by your bedside before you go to bed, or just wake up and grab a glass of water as soon as you get out of bed. ^{[14] X Research Source}

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Personal hygiene, such as brushing teeth, washing face and combing hair. Cold water is very effective in keeping people awake; so try washing your face with cold water or taking a quick shower with cold water (if needed).

Try to take steps of personal hygiene on a regular basis to form a habit.

Advice

Place a pen and paper next to your bed so you can easily take notes on work or thoughts that come to mind while you’re in bed. This is a way to help you clear your mind so that you can sleep peacefully.
Avoid going to bed angry or frustrated because it makes it difficult to sleep. You should deal with negative thoughts before you put your back to bed.
Try to think of the things you get excited about as the day begins so you’ll be motivated to wake up.

Steps

Wake up on time

Sleep well

Wake up in the morning

Advice

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