How to wake up early? [7 Easy Tips you can do today]

Staying for late hours at night every single day is very tiring and it’s something addictive.

Ruining a sleep schedule for one day might not be limited to just one day, but it will probably extend to several days and make it hard to recover.

So in this article, we are going to tell you 7 easy tips that should help you wake up early every single day:

1- Adjust your wake up timing 

Sleep specialists say that the best way to adjust your sleep timings is by moving your alarm 15-20 mins a day, meaning that if you want to wake up at 8 AM instead of 11 AM you need to set your alarm to 10:45 then 10:30 all the way to reach 8 AM.

2- Exercise daily but don’t make it within one hour before Bedtime

According to healthline people who finished their exercise 90 minutes before bedtime took longer time to fall asleep, than people who exercised way before sleep.

That means avoid exercising right before sleep, especially HIT training or resistance training instead, you can go for a walk before bedtime

Exercise daily but don't make it within one hour before Bedtime

3- Limit light exposure before you sleep

Limiting light exposure before sleep, especially screens like phones or PCs may help you fall asleep better because of Melatonin (The Sleep Hormone).

Melatonin is a hormone naturally produced by the body in response to darkness, try to avoid screens one or 2 hours before bedtime, so your Melatonin production may not be ruined or slowed.

4- Create a comfortable sleep environment 

Making a comfortable sleep environment has been shown to help you fall asleep faster, but what are the elements of this environment??

  • Temperature: Try to make the room slightly cold  (around 65° F or 18° C). 
  • Noise: Sleep where there is no disturbance (sleep in a pretty quiet place).
  • Light: Sleep in darkness so your body may rest. 
  • Mattress and pillow: pick up the most comfortable mattress and pillow, it’s different from one to the other so choose what’s the best for you. 

Further reading:



5- Avoid eating 2-3 hours before bedtime 

Eating right before sleep especially Complex carbohydrates or foods that are difficult to digest is one of the most important factors, that play a big role in falling asleep because when your stomach is full your blood is gonna go to your stomach to digest therefore your body will be more active unlike if your stomach is relaxed, so avoid going to bed when you are full. 

Avoid eating 2-3 hours before bedtime

6- Be consistent with your sleeping schedule

Sleeping and waking up every single day at the same time is very helpful for your biological clock in fact, ruining your sleep schedule may affect your life here are small tips that may help you stay consistent: 

  • Don’t cheat at the weekend instead go sleep at the same time. 
  • Avoid napping during the day.
  • Limit caffeine and alcohol.

7- See a sleep specialist 

If nothing of the above worked well with you, it’s okay. It’s not the end of the world. You should ask for help and you should not be ashamed of it instead you might need a sleep specialist to see if you have some kind of sleep disorders and don’t worry sleep disorders are treatable but you need discipline and consistency.

Benefits of waking up early

Waking up early offers enhanced productivity. It provides a serene distraction-free environment, improved time management, reduces stress, and also provides solitude for self care making your life more balanced, productive, and fulfilling.

Further reading:



Should You Wake Up Early?

If you put a balance between waking up early and not, you will find that waking up early is way better by all means or by any aspect, because of the tremendous amount of benefits that waking up early provides, so the answer is absolutely YES!

References


Scroll to Top