How to Wake Up Early

Set a target wake-up time. If you want to be fully ready to leave the house by 6 a.m., that’s fantastic! This is your goal. Aim to achieve this every day of the week. However, take it slow to avoid shocking your system.

• Yes, every day of the week, including weekends. Only when your body fully adjusts will the urge to sleep in disappear. But once you’re used to waking up early, you won’t need to hit snooze!

Adjust your alarm to wake up 15 minutes earlier than usual. If you typically sleep until 9 a.m., your body will struggle to adapt if you suddenly shift your wake-up time to 6:30 a.m. While you might achieve this goal, you’ll likely spend the day relying on coffee and regretting your decision. Set your alarm for 8:45 a.m. the next day. The day after? Set it for 8:30 a.m. Even when the glorious weekend arrives, shave off another 15 minutes until you reach your target.

• If waking up early is particularly challenging for you, stick to a specific wake-up time for two days. For example, wake up at 8 a.m. on Monday and Tuesday, and then aim for 7:45 a.m. on Wednesday.

Ensure you get enough sleep. If you usually go to bed at midnight and wake up at 9 a.m., you can’t continue that routine and expect to wake up at 6 a.m. feeling fully alert. When aiming to rise earlier, go to bed earlier. The goal isn’t to sleep less (sleep is wonderful, after all), but to make waking up early easier. Science shows that getting adequate rest makes early rising more manageable.

• If you struggle to fall asleep earlier than usual, you can train your body to adapt to less sleep. This process is similar to going to bed earlier but requires consistency in your sleep schedule.

Find something to look forward to. To leave your bed feeling energized in the morning, you need a reason to be excited about getting up. Find something that sparks your enthusiasm! If nothing comes to mind, use your goal of waking up early as motivation. After all, forming a new, productive habit is something to be proud of.

• What are you excited about tomorrow? Whether it’s something big or small, even minor events can make a difference. The simple joy of savoring your favorite coffee after waking up can be enough to get you going! Can you already taste it?

Prepare to reap the benefits of early rising. Waking up early is linked to numerous positive outcomes. Studies show that early risers tend to achieve higher academic performance, are more proactive, better at anticipating challenges, and excel at planning compared to those who wake up late. Hopefully, you’ll soon manage your own greatness.

• It’s a case of the early bird catching the worm. Early risers often have more time for exercise, family, and quiet moments at work (and an easier commute). Does good sleep improve their lives, or do they sleep well because their lives are fulfilling? You can find out for yourself!

Mentally prepare to wake up early. Reflect on your morning routines to plan for an early start. Having a clear plan eliminates the need to think—just execute.

• If you need to leave the house by a specific time for work or school, consider how long your morning routine takes. Identify activities you can streamline to make waking up early more efficient: Do you need to shower, or can you skip it? Is that cup of coffee essential?
• As you lie in bed drifting off, tell yourself: "Tomorrow, I’ll wake up at 5 a.m., brew coffee, shower, shave, and leave by 5:45 a.m. It’s a 20-minute drive to the airport, 10 minutes to park, and 15 minutes to clear security. I’ll grab a quick breakfast at the terminal before boarding."

Establish an evening routine. Our bodies need time to wind down. The hustle and bustle of the day turn us into energetic rabbits, and we can’t force our heart rate to drop from 60 beats to 9 beats in an instant. You can create a routine with any activity you enjoy, but it should be something you can do daily (to serve as a signal to your body) and should last at least 15 minutes.

• Your routine could include taking a bath, drinking warm milk, listening to classical music, or practicing relaxing exercises like yoga or Pilates. If you read, use soft lighting (we’ll discuss this more later). Recognize that your bedroom is solely for sleeping. Avoid any strenuous activities before bed, as they can prevent you from getting restful sleep.

Dim the lights before bed. Bright lights can inhibit the production of melatonin, leading to insomnia and preventing the feeling of "tiredness." Turn off the TV, laptop, and similar devices an hour before bed.

• The reason for this is that harsh light disrupts our internal clock. When you use computers, TVs, and phones until 2 a.m., your body doesn’t realize what’s happening; it can’t tell if it’s 2 a.m. or 2 p.m. Turning off the lights signals to your body, "Oh, it’s time to sleep. Let’s go to bed!"

Get enough sleep. Here’s an important truth: getting enough sleep helps you wake up earlier. What do you think?

• If you can get the recommended amount of sleep at night, waking up early will become easier. Plan to:
  • Sleep 7 to 9 hours for men.
  • Sleep 8 to 9 hours for women.
  • Sleep 9 to 10 hours for pregnant women.
  • Sleep 10 to 12 hours for children and elderly.

Don’t close the curtains completely when sleeping. Leaving the curtains halfway open can help your body stop producing melatonin and boost adrenaline production. This prepares your body to wake up when your alarm goes off.

• Did you know light helps you stay alert? It wakes you up while you’re asleep. Sounds strange, right? Your body senses natural sunlight, even when you’re sleeping.
• Sunlight can also warm your bed, and this temperature change can wake you up. If possible, position your bed to take advantage of this.

If you wake up in the middle of the night, try to fall back asleep. Stay in bed instead of moving around to avoid fully waking your body. However, if you’re still tossing and turning after 20 minutes, get up. Engage in relaxing activities (like reading or light stretching) until you feel ready to return to sleep.

• Waking up at night could signal deeper issues. Review your habits and environment. If everything seems normal (you’ll find out more later in this article), consider consulting a doctor. They can help address any underlying conditions.

Adjust your room temperature. Most doctors recommend keeping your room between 18 to 22°C (65 to 72°F). However, what works for one person might not suit another. If you’re struggling to sleep, tweak the temperature. Your sleep troubles may quickly vanish.

• If you share a bed, ensure both of you have enough blankets, or you might end up without one. In extreme cases, an electric blanket can save the day!

Place your alarm clock far from your bed. When it’s out of reach, you’re forced to get up. Keeping it nearby only tempts you to hit snooze and sleep for another 9 minutes—which won’t help you at all.

• Consider buying a new alarm clock. There are countless designs with different tones. If your current one isn’t effective, it’s time for an upgrade.
• Inform your roommates or family about your plan. If you share a room, let them know your early wake-up schedule and ask for their permission to set an alarm. This way, they can prepare (using earplugs or sleeping elsewhere) and won’t be startled awake.

Avoid hitting the snooze button. As soon as your alarm goes off, get out of bed and start your day. Over time, you’ll feel more alert and better for resisting the urge to sleep in. Jump out of bed (in whatever way works for you) and think about the great day ahead.

• Snoozing won’t make you feel better. Studies show that extra sleep won’t give you restorative REM sleep—it’s just a waste of time that leaves you feeling worse.

Awaken your senses. Once you're out of bed, treat yourself to a deserving beverage. It could be a cup of coffee or tea (their aromas will surely help), a glass of cold water, or a refreshing shower. Whatever you choose, ensure it stimulates one or more of your senses. When your body and mind are engaged, you'll naturally wake up.

Try to wake up at the end of your sleep cycle to minimize grogginess. During sleep, your cycle alternates between REM (Rapid Eye Movement) and non-REM stages. Non-REM sleep includes three phases: N1 (transitional), N2 (light sleep), and N3 (deep sleep). After falling asleep, you enter REM sleep within 70 to 90 minutes, often when dreaming occurs. Each cycle lasts about 90 minutes, repeating 4 to 6 times nightly. Waking during deep sleep (N3) can leave you disoriented. Aim to wake during lighter stages like REM or N1 for a more energetic start.

Exercise in the morning. Many doctors believe moderate cardiovascular workouts in the afternoon help you fall asleep at an appropriate time. So, hit the gym, join a basketball team, or dust off that old treadmill you promised to use. These activities will help you sleep earlier.

Avoid caffeinated drinks in the evening. They can keep you alert and lead to insomnia. Limit your intake to no more than 500 mg of caffeine daily.

After a day of sleep deprivation, sleep more the next day. People often need extra sleep following a night of insufficient rest. If you only managed 5 or 6 hours of sleep on Monday (which you shouldn’t do regularly), aim for 10 to 15 hours on Tuesday to compensate. Otherwise, you risk falling into a cycle of constant morning drowsiness.

Avoid heavy meals before bedtime. The taste of food can keep you awake, and overeating before sleep can make it hard to settle in bed. It’s not just bad for your waistline but also for the energy you’ll have the next day.