How to Wake Up Early in the Morning: Tips That Work

A man waking up early in the morning. He is stretching while facing a window.

You’ve come to the right place if you’re struggling with waking up early. Does your work schedule call for it? Or do you just want more time to get things done? Whatever the case, making it a habit is a good thing.


How so? It has tons of benefits for your overall health. It also gives you the momentum to start your day on the right foot, which increases your productivity.


Picture this: you wake up early from a good night’s sleep feeling refreshed and energized. Your mind is clear, and you feel a sense of purpose. Well, let us tell you that this can become your reality regardless of how challenging it might seem.


So, does rising early really make you healthy, wealthy and wise? You’re about to find out, so read on.

Key Takeaways

  • The benefits of waking up early include increased productivity, improved mental clarity and better time management.

  • Training yourself to wake up earlier involves a consistent sleep-wake schedule, gradually adjusting your bedtime, creating a relaxing pre-sleep routine, and more.

  • Understanding your sleep cycle is crucial for becoming an early riser, as it follows your body’s natural sleep and wake time.

Table of Contents

What’s the Link Between Your Sleep Cycle and Waking Up Early?

You must understand your sleep cycle before you start working on becoming an early riser. Several factors influence it, including light exposure, the time you eat your meals and exercise.


Your sleep-wake cycle is one of the most essential circadian rhythms (24-hour cycles that regulate various body processes). Your sleep cycle goes through 4 sleep stages. Each of these stages influences your body’s ability to recover and grow. You must go through these stages to wake up refreshed and energized.


However, since your sleep cycle is influenced by the factors mentioned above, adjusting when you get light exposure, eating and exercising can help you wake up earlier. One thing is clear, though: you can’t wake up early and not feel tired without sleeping earlier. Otherwise, your body won’t reap the benefits of cycling through all the sleep stages.


That said, no sleep-wake cycle rules them all. It varies from person to person. Some naturally sleep and wake up early, others later. And if you’re the latter, sleeping and waking up early can be extra challenging.

What Are the Benefits of Waking Up Early?

You’re likely wondering what the big deal is about waking up early. As mentioned earlier, it’s good for your health and enhances your quality of life.


Here are a few benefits to take note of:


  • Starting early in the morning increases productivity. It gives you a headstart that lets you finish important tasks with a clear head. These get harder to do as the day progresses, especially during the midday slump. Mental clarity is easier during the quiet hours of the morning. It’s the best time to reflect and make decisions.

  • Waking up early also benefits your time management skills. You have time to schedule what needs to be done for the rest of the day. Waking up late deprives you of time to get organized, leaving you stressed and pressed for time.

  • Getting up early also promotes healthy habits like regular exercise. Exercising when you get up early decreases the possibility of skipping your workout session compared to doing it later in the day. Healthline says, “Exercise initiates the release of endorphins that can improve your mood, lower stress and anxiety, and increase energy levels. A morning workout means you can reap those benefits during the day.(1)”

  • Pay attention because the next benefit is crucial. According to many studies, waking up early daily is good for your mental health. It reduces your risk of depression, anxiety and mood disorders. Harvard Health Publishing says one such study found “improvement in depression scores in people who actually shifted bedtime and wake time to one hour earlier than their usual routine.(2)”


As you can see, waking up early is worth the effort. However, we won’t lie and say making it a habit is a walk in the park. It’s challenging for people who have the night owl chronotype. It’s difficult, but it’s not impossible.

What Are the Common Challenges of Waking Up Early?

A person in bed unable to wake up early because he is pressing the snooze button on his alarm clock.

Knowing what obstacles might stand in the way of waking up earlier is always good practice. That way, you’re prepared.


Here are some common challenges:


  • Lack of motivation

  • Difficulty falling asleep

  • Hitting the snooze button

  • Feeling groggy and sluggish

  • Lack of consistency


(This article teaches you how to deal with these, so keep reading.)

How to Train Yourself to Wake Up Early Without Feeling Tired

Training yourself to wake up earlier takes effort and consistency. After all, you’re changing your sleep habits.


Here are the guidelines you need to get started:


  • Have a clear goal of what time you want to wake up and stick to it. You might not want to hear this, but this consistent sleep-wake schedule means weekends, too.

  • As mentioned, you can’t wake up earlier without feeling tired unless you sleep earlier. You need at least 7 to 9 hours of sleep to wake up feeling refreshed and energized. So, factor that in when you determine your sleep-wake schedule.

  • Once you’ve determined your ideal wakeup time, gradually adjust your sleep schedule. This is especially relevant for those with a wolf chronotype schedule (also called a night owl). Aim to wake up 15 to 30 minutes earlier each week until you’ve hit your desired wake-up time. It’ll make for a smoother and more sustainable transition.

  • If you don’t already have one, create a bedtime routine. This routine could consist of a warm bath, winding down with a book or engaging in gentle stretching. Be consistent with your routine, and you’ll soon find that it’ll serve as a cue for your body and mind to know it’s time to hit the sack.

  • Never underestimate the importance of ensuring your bedroom is sleep-conducive. Your sleep space should be cool, dark and quiet. Invest in a 100% blackout sleep mask and cooling bed sheets. Consider a white noise machine to block out disruptive sounds.

  • When we say a dark bedroom is ideal, we also mean your gadgets. The blue light from screens can disrupt your sleep-wake cycle. Light exposure signals your body that it’s time to be awake and alert. Avoid using your gadgets for at least an hour before it’s time to hit the hay.

  • If stress and anxiety are following you to bed, try different relaxation techniques, like deep breathing, progressive muscle relaxation and meditation. You can incorporate any of these into your bedroom routine.

  • Make it a point to eat a nutritious, well-balanced breakfast earlier than usual. Remember when we said that meal timing influences your sleep cycle? Eating earlier helps you wake up earlier.

  • Stay motivated and positive. There’s no shame if you feel otherwise because changing your sleep-wake schedule isn’t easy. Remind yourself constantly how waking up earlier will benefit you and stay positive. It takes time, effort and patience. You’ll get there, and it’ll be worth it.


Don’t worry if you can’t immediately adapt to your earlier sleep-wake schedule. All good things take time, and patience and consistency are key.

How to Wake Up Early: Tips and Tricks

A woman sitting on her bed drinking a glass of water early in the morning.

The guidelines we mentioned above are just the tip of the iceberg. We have more tips to help you wake up earlier habitually.


Let’s take a look at a few:


  • Put your alarm clock across the room instead of beside your bed. (Make sure your alarm is loud enough to wake you up from a distance, though.) Hitting the snooze button means you must leave bed and walk to turn it off. The movement will help wake you up entirely.

  • Have you ever heard of a sunrise alarm clock? If you haven’t, it’s time you did. These devices wake you up gently by upping your room’s sound and light levels. The light mimics natural sunlight, gently waking you.

  • Not only does drinking water first thing hydrate your body from hours of sleep, but it also kickstarts your metabolism and reduces your risk of dehydration later in the day.

  • Once you get up, expose yourself to natural light. Light exposure inhibits the sleep hormone melatonin, making you feel awake and alert. So, open your curtains or step outside to soak in the morning light daily.

  • Exercise soon after you get up. Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep, told John Hopkins Medicine: “The effect of exercise in some people is like taking a hot shower that wakes you up in the morning,” and “elevation in core body temperature signals the body clock that it’s time to be awake.(3)”

  • This one sounds simple but is difficult for many people to follow: Avoid the snooze button and get up as soon as your alarm goes off. Interrupted sleep will make you feel groggier when you do get up.

How Do I Create a Morning Routine?

Earlier, we talked about the importance of a bedtime routine. Now, we’ll talk about establishing one for the morning. It’ll help you wake up fully while maximizing your early start for productivity throughout the day.


  • Craft and stick to a morning ritual. Include activities that benefit your mind and body. Examples include journaling, meditation or sitting in a quiet area with tea or coffee.

  • Remember when we said exercising in the morning is ideal? Make it part of your routine. (What you shouldn’t make part of your morning ritual is distracting activities like social media scrolling.)

  • It’s the best time to review your schedule and plan your day, especially when you have important meetings and tasks lined up.

  • Speaking of tasks, start with the most challenging ones first. The morning hours have you at your most energetic and focused.

  • We mentioned this earlier but will do so again: Fuel your body with a nutritious breakfast. A breakfast rich in complex carbohydrates, protein, fiber and healthy fats should give you the energy you need to tackle the day like a boss.

What Are Apps to Help You Wake Up Early?

The great thing about the digital age is that some devices and apps can help you wake up early and establish a consistent morning routine.


Let’s explore a few briefly:

Sleep Tracking Apps

Sleep tracking apps can give you insights into your sleep quality based on your unique sleep patterns. They’re a big help in identifying your wake-up time, too.


  • SleepScore

  • Sleep Cycle

  • Pillow

Apps That Track Your Habits

Habit-tracking apps help motivate and can also help track your progress as you transition to waking up earlier.


  • Streaks

  • Habitica

  • Strides

  • HabitNow

Meditation and Mindfulness Apps

These apps are helpful for your bedtime and morning routines. Guided meditations and mindfulness exercises help ease pre-bedtime anxiety and stress. Regarding your morning routine, they help you get in the right mindset for the day ahead.


  • Calm

  • Headspace

  • Healthy Minds Program

White Noise Apps

As we said earlier, to wake up earlier, you also need to adjust your bedtime so you don’t wake up tired. This can be difficult when dealing with environmental noise, such as construction, noisy neighbors and even your partner’s snoring. White Noise apps provide sounds that help mask loud and jarring sounds.


  • White Noise Deep Sleep Sounds

  • Sleep Pillow

  • Rain Rain

Blue Light Filtering Apps

We weren’t kidding when we said blue light interferes with your sleep-wake cycle. That’s why blue light filtering apps exist. They reduce blue light exposure by adjusting the temperature of your gadget’s screen.


  • Twilight

  • Blue Light Filter

  • F.lux


Keep in mind that these apps complement your strategy to wake up earlier. You shouldn’t rely on them alone. A good strategy to shift your wake-up time earlier, consistency, discipline and patience is vital.

Conclusion: Waking Up Early in the Morning Daily

We hope this article addresses your questions about how to wake up early. Making it a daily habit can positively impact your productivity and overall health. Shifting to an earlier wake-up time isn’t easy, but it’s possible with the right mindset, using the guidelines and tips outlined above.


Remember that waking up earlier means adjusting your bedtime, too. You need enough quality sleep to rise and shine without feeling tired. An earlier wake-up call is useless if you don’t have the energy to power through your day.


Do you have any tips on how to wake up earlier? Comment below to share them with other readers.

Sources:  

(1) "9 Reasons to Get Up Early.” Healthline, www.healthline.com/health/healthy-sleep/benefits-of-waking-up-early. Accessed 20 December 2024.

(2) “Waking up one hour earlier than usual may reduce depression risk.” Harvard Health Publishing, www.health.harvard.edu/mind-and-mood/waking-up-one-hour-earlier-than-usual-may-reduce-depression-risk. Accessed 20 December 2024.

(3) “Exercising for Better Sleep.” John Hopkins Medicine, www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep. Accessed 20 December 2024.


Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.