Placing the alarm clock out of reach, opening the curtains, taking cold showers, having a light snack and going to bed early the night before can create the habit of waking up early.
Going to bed earlier at night can help you wake up early the next morning. However, waking up early or late depends on factors within each person’s body such as natural sleep schedule or circadian rhythm. Circadian rhythms are usually a little longer than 24 hours, on average about 24 hours and 10 minutes. There are many ways to recalibrate your circadian rhythm to get the sleep you want. Waking up early can be challenging for some people, but a few small changes can help you do it consistently.
Keep the alarm clock out of reach
Many people place an alarm clock nearby so they have the habit of pressing the snooze button. However, if you place the clock out of reach, you must get out of bed to turn it off, helping to reduce drowsiness and make it easier to wake up. Getting out of bed to turn off the alarm also tricks the brain into feeling more awake instead of going back to sleep. For a stronger effect, consider using a loud alarm or upbeat music that is difficult for a person to ignore.
Don’t go back to bed
Once the alarm has been turned off, it is important to avoid falling back asleep. Forming the habit of not going back to bed helps send alertness signals to the brain. Consistency is important in forming habits, the more you resist the urge to go back to sleep, the easier it will be to wake up.
Open the curtains to welcome the first light of the day
Turning on bright lights can make it harder for a person to sleep at night, and it has the same effect in the morning. Circadian rhythms act as an internal “clock” that signals when the body needs to be alert or rest. Exposure to light and darkness can affect circadian rhythms. While daylight increases feelings of alertness, darkness can promote the production of melatonin – an important hormone needed for sleep.
Continuous exposure to artificial light from cell phones can disrupt the body’s circadian rhythm, affecting melatonin production. If exposed only to natural light, the circadian rhythm will synchronize with sunrise and sunset. Therefore, keep the curtains in your bedroom open to catch the sunrise, forming the habit of waking up earlier in the long run.
Take a bath and wash your face with cold water
Bathing with cold water can increase blood circulation, refresh the mind and wake up quickly. Exposure to cold temperatures activates the nervous system to elevate mood and energy levels. If you are not used to taking a cold shower in the morning, you can wash your face with cool water to make a difference in waking up your body and mind at the beginning of the day.
Have a light snack and go to bed early the night before
Eating a heavy meal before going to bed can easily lead to sleep disorders, so prioritize a light dinner or 2-3 hours before bed. Going to bed earlier also helps the body wake up feeling rested and less likely to oversleep. Adults aim to sleep 7-9 hours per night. Adopt a relaxation routine an hour before bed by dimming the lights, avoiding electronic devices, and sipping a soothing cup of tea.
Avoid sleeping in on weekends
Sleeping in on weekends can disrupt your body’s circadian rhythm, making it difficult for you to wake up early on weekdays. Instead, try to maintain a regular wake-up time, even on weekends so that your body has a stable circadian rhythm. It may be difficult at first, but over time, you can wake up early naturally.