How to wake up early
Let’s dive into the tips and tricks in detail so you know how to wake up early and best integrate each hint into your daily routine:
- Regular sleep rhythm: If you want to wake up early, you have to go to bed early too. 🪺 Try to go to bed and get up at the same time every day, even on weekends! A consistent sleep rhythm helps your body get used to the new routine.
- Establish evening routine: A relaxing evening routine can work wonders. Avoid electronic devices before bedtime and create a calming atmosphere.
- Optimize sleep environment: Ensure your bedroom is dark, quiet, and cool. A comfortable sleep environment and proper sleep hygiene help you wake up early!
- Expose to morning light: Natural light in the morning signals your body that it’s time to wake up. Open the curtains or step outside for some sunlight.
- Motivating morning routine or ritual: Plan something positive for the morning, be it a delicious breakfast, a short meditation, or a round of exercise. A pleasant activity can make waking up early easier.
More tricks - how to wake up early
Another help can be to deliberately face the inner pig. This means: A cold shower; or getting up right away when the alarm rings.
And don’t even think about lying down again!
And finally, always have good reasons for yourself why it’s worth waking up early:
- Do you want to start the day less stressed?
- Do you need more time for household chores or a hobby?
- Do you want to avoid rush hour traffic?
Can I change my sleep rhythm without being tired?
Don’t worry, it’s possible!
Gradually adjusting your sleep rhythm [1] can help you learn how to wake up early without making you feel overtired.
Start by going to bed and getting up 15 minutes earlier each day.
Until you reach your desired wake-up time.
Why is waking up early healthy?
Waking up early offers numerous health benefits.
It helps regulate your sleep rhythm, improves sleep quality, and can lead to a generally healthier lifestyle.
People who wake up early often report more energy and productivity throughout the day.
Moreover, there are additional health benefits:
A researcher found in a study [2] that sleepers who get up at 6 a.m. have up to 27% lower risk of developing depression.
Additionally, early risers tend to have better blood sugar levels [3], thus reducing the risk of developing type 2 diabetes.
Why is it harder for some people to wake up early?
The answer often lies in different chronotypes. Some people are naturally early risers (larks), while others are more night owls.
Your chronotype influences when you feel most awake and productive.
It can be harder to fight against your natural rhythm, but it’s not impossible to learn how to wake up early.
With our 5 tips, you can slowly get used to getting up earlier. The activities the night before largely determine how fit you feel in the morning.
If you spend a long time on screens (gaming, smartphone) and delay sleep too long, you will feel groggy in the morning.
It’s best to start adjusting to the new time in 15-minute increments.
This means: Go to bed 15 minutes earlier in the evening and get up 15 minutes earlier the next day.
Keep this rhythm for three days before moving your wake-up time forward by another 15 minutes.
This allows your body to gradually get used to the change, making it easier to stick to the times.
What are the benefits of waking up early?
Early risers often benefit from a quieter morning time, which is less stressful.
The benefits of waking up early include:
- You have more time for yourself ⏰
- You can be more productive 💪
- You start the day with less hustle 😌
Studies [4] also show that early risers tend to perform better in school and work and have a higher sense of well-being.
Conclusion
Waking up early can be a challenge, especially for night owls. 🦉
With the right strategies and a bit of patience, you can learn how to wake up early and enjoy the benefits of an early start to the day.
Remember, it’s important to listen to your body and make adjustments gradually.
Let us know if you like to wake up early or not: Just leave us a comment!
Frequently asked questions
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When should I get up in the morning?
If possible, try to get up between 5:00 and 7:00 a.m., as this is often considered the optimal period for early risers.
This can help you use the quiet morning hours productively.
However, the exact optimal time to get up depends on various factors, including your personal chronotype, lifestyle, and daily commitments.
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How healthy is waking up early really?
Waking up early is healthy if you get enough sleep. It can improve your sleep quality and contribute to a healthier lifestyle.
On the other hand, waking up early is unhealthy if you force yourself into a sleep rhythm that doesn’t suit you, resulting in insufficient sleep.
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How do you manage to get up early in the morning?
With a regular sleep routine, an optimized sleep environment, and a motivating morning routine, you can manage to wake up early in the morning.
Start gradually to get your body used to it.
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What impact does waking up early have on the psyche?
Waking up early can have a positive impact on your psyche and improve your mental health.
It’s healthy if you get enough sleep, but unhealthy if it comes at the expense of your sleep duration.
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I have major problems getting up, what can I do?
If you have major problems getting up, it could be due to an irregular sleep rhythm or an incorrect chronotype.
You should first ask yourself what chronotype you are and whether the time you go to bed matches it.
You might also suffer from dysania [5] – a condition where you remain tired even after getting up and moving around.
Contrary to popular belief, waking up with sleep in your eyes is not an indication of bad sleep.
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What to do if you can’t sleep but have to wake up early?
As an early riser, you can make the most of your morning hours.
If you can’t sleep but have to wake up early, try engaging in relaxing activities before bed and avoid caffeine in the evening.
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References
- 1 https://www.sciencedirect.com/science/article/abs/pii/s0091302222000012#:~:text=in%20the%20brain%2c%20the%20organization,stimuli%20must%20be%20properly%20aligned.
- 2 Nutrients | Free Full-Text | Associations between Timing and Duration of Eating and Glucose Metabolism: A Nationally Representative Study in the U.S.
- 3 https://www.sciencedirect.com/science/article/abs/pii/s0022395617311652
- 4 Average sunrise time predicts depression prevalence - PubMed
- 5 Myalgic encephalomyelitis or chronic fatigue syndrome (ME/CFS) - NHS
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