How to Wake Up Early (Our 5 Tips in detail)
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.
![Morning and evening routines](https://media.sleep-hero.co.uk/All Graphics Sleep/UK/evening-morning-routine.png?vh=79cfdc&q=100&p=n&vh=79cfdc&width=872&height=10000&func=bound)
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!
![Man taking a cold shower](https://media.sleep-hero.co.uk/All Graphics Sleep/Newsletters/Summer-man-showering-newsletter.png?vh=fc5468&q=100&p=n&vh=fc5468&width=872&height=10000&func=bound)
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.
![Getting up 15 minutes earlier and going to bed earlier](https://media.sleep-hero.co.uk/All Graphics Sleep/UK/reach-desired-sleep-time.png?vh=f57209&q=100&p=n&vh=f57209&width=872&height=10000&func=bound)
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.
![Adjusting sleep rhythm](https://media.sleep-hero.co.uk/All Graphics Sleep/UK/sleep-rhythm.png?vh=4128f1&q=100&p=n&vh=4128f1&width=872&height=10000&func=bound)
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.
![Woman drinking coffee - how to wake up early](https://media.sleep-hero.co.uk/All Graphics Sleep/UK/waking-up-early.png?vh=4ab4c5&q=100&p=n&vh=4ab4c5&width=872&height=10000&func=bound)
Our 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!
Alternatively, message us directly via the Contact Us page.