If you want to wake up early, the first step is to make sure you’re going to bed at a reasonable hour. In order for your body to wake up on its own in the morning, it needs time between sleep cycles and periods of deep rest.
And if you don’t get enough rest during these times, not only will it be harder for your body to wake up naturally but also less likely that you’ll feel fresh when going into work or school each day.
The sooner we can start getting ready for bed (and stop watching Netflix), the better. So how do we accomplish this? By following some simple tips below and sticking with them long-term.
Plan to go to bed early.
- You should plan to go to bed early. If you’re having trouble falling asleep, try going for a walk or doing something relaxing before bed.
- This will help clear your mind and make it easier for you to drift off into dreamland.
- If you wake up in the middle of the night, do not get out of bed.
- Try counting sheep or reading under the covers until morning comes back around again (if this doesn’t work, ask someone for advice).
Find your motivation.
Finding your motivation is the first step in setting an alarm. Motivation is the desire to do something, and it’s important that you find yours before you can get up early and set your own alarm clock.
You might want to get up at 7:30 because it’s a Saturday morning, or maybe because you need more sleep so that you’re rested for work later in the day. Whatever your reason may be, finding your motivation will help make sure that getting out of bed at 7:30 every morning goes smoothly and will probably also make waking up early seem much easier than it did before.
Here are some common examples of motivations:
- Getting ready for school/work.
- Getting ready for activities/sports/parties (like going out).
- Being competitive with friends.
Make it easy to wake up.
To make it easier to wake up, you should set your alarm to a consistent time. This means using the same start time and end time each day so that you’ll know when to set it without having to look at your phone or tablet.
You should also use a loud alarm clock. The sound of something beeping is better than no sound at all. And don’t forget, if you can get away with setting an app on your phone instead of an actual physical device, do so.
You may even want two alarms:
- One for when you need extra motivation
- And another one just in case something happens (like forgetting about setting your first alarm).
Finally, make sure that whatever alarm system(s) trigger this wakeup call are close enough for easy access before bedtime. So there isn’t any delay between triggering them during sleep cycles.
Choose a consistent bedtime.
The first step in setting your alarm is to choose a consistent bedtime. This will help you establish a routine, as well as give yourself a time frame for when you need to wake up.
It’s best not to go to bed before 11:00pm every night and get up at 7:30am every morning but this isn’t required. You can choose one or both of these times based on your lifestyle and preferences. If finding it difficult getting up early on Monday mornings, try setting an alarm for 8:00am instead.
Set up your bedroom for optimal sleep.
- Set up your bedroom for optimal sleep.
- Make sure the room is dark and quiet, with no noise or light. The temperature should be cool to ensure a comfortable sleeping environment, not too hot or cold.
Reduce screen time in the evening.
When it comes to reducing screen time in the evening, there are a few things you can try.
- First and foremost, don’t use your phone as an alarm clock.
- It’s easy to set a timer on your phone but not so much if you’re not using it at all during the day.
- If you do use it as an alarm clock (or even just as a way of getting up), make sure that it doesn’t disturb your sleep by ringing when someone is asleep in another room or outside of bedtime hours.
Also be conscious about how often and for how long we use our phones during the day. Do not check social media at work. Don’t read emails before going into meetings. Limit texting while driving (or even walking down stairs) etc.
Do something relaxing before bed.
- Do something relaxing before bed.
- A warm bath, listening to music and reading a book are all great ways to wind down before going to sleep.
- Meditation is another option that can help you slow down and focus on the present moment as you wind down for the night.
And if all else fails: massage therapy. The right kind of touch will help your body relax so much that it’ll be ready for sleep when the alarm goes off at 7:30am instead of 1am (or 2am who knows).
Get some exercise during the day.
The American Heart Association recommends that adults get at least 150 minutes of aerobic activity each week (such as brisk walking) or about 30 minutes per day for muscle strengthening exercises like lifting weights or doing yoga.
While it’s important to get enough rest in order to feel rested when it comes time for work the next day, studies show that exercise also has an impact on our circadian rhythms. The body’s 24-hour cycle is related to sleep & wakefulness.
Avoid eating and drinking.
Once you stop eating and drinking, go to bed. If you’re lucky enough to have a partner who can get up early with you, wake them up early as well. You’ll both be much more likely to succeed if they’re there encouraging and supporting you along the way.
If not, try taking a bath or shower before bedtime so that your body is clean and ready for sleep when it comes time for bedtime (and don’t forget about smelling nice). A nice warm bath can help relax muscles throughout your entire body.
However, don’t get too relaxed because this will lead back into deep REM sleep which isn’t good for waking up earlier in the morning.
Focus on how you’re feeling.
When you feel well rested, a good night’s sleep is an indicator of how well you slept. If your body is tired and sore from lack of proper rest, it will be harder to fall asleep at the designated time.
That being said, it’s not necessary for your alarm clock to wake you up at 7:30 am every morning. You can set the alarm for anywhere between 6:00 am and 8:00 am if that works better for your schedule.
Focus on how well-rested and alert you feel after going through a full night’s rest. Not how long or fast your body takes to fall asleep or wake up.
Conclusion
If you’re looking for a way to wake up early and get to work on time, but you don’t have the energy to do so or you can’t seem to find the motivation, then this article is for you.
We have covered all the tips and tricks that will help you achieve your goals of waking up early, starting with understanding what it means when people say they are “The Early Birds.”
