Early morning wake-ups can be difficult, as the thought of sleeping in is usually a much more appealing option. However, waking up early boasts positive health benefits, including better concentration, improved quality of sleep, long-lasting energy, productivity and more. Waking up early takes commitment, but it’s possible to turn even the latest riser into an early bird.
- Enhanced Organizing Skills
Your early morning hours tend to be the most productive time of day because you get uninterrupted time to yourself. You can accomplish any task faster when you don’t face distractions.You can use this peaceful and quiet time to plan your day ahead, allocating a certain time frame for each of your tasks. Mentally working out your day before you start it enhances your organizing skills, promoting productivity.
- Set an earlier bedtime
Training your body to fall asleep earlier may help you rise earlier each morning. Most adults should aim to get between seven and nine hours of sleep each night; anything less than that can cause you to struggle with waking up early.
- Avoid late-night snacking
While some studies have shown that snacking close to bedtime can help dull any hunger pains that may appear overnight, others have shown that it can cause less enjoyable symptoms such as acid reflux. It’s easy to confuse hunger with tiredness, so instead, ditch the snacks and save your appetite for breakfast.
- Eat Healthy Foods
Waking up early gives you time to make a healthy breakfast. It doesn’t have to be anything elaborate, smoothies, salads, and fruit bowls only require a few minutes to prepare. Early risers have this time to prepare a simple and healthy breakfast for themselves and their family. If you wake up late, chances are you’ll be late for everything else, creating a domino effect. When you’re running late, you’ll oftentimes pick up an easy-to-eat breakfast like a doughnut or muffin, or skip breakfast altogether. Breakfast is an important meal, giving you the energy to start the day. Skipping this meal makes your body crave energy and you end up eating something high in sugar or fat to instantly satiate yourself.
- Stay Stress-free
You aren’t rushing through your day in a haze with a cluttered mind. Planning ahead eliminates the stress that comes with rushing to get things done. Moreover, when you wake up early, you have more time for some stress-busting leisure activities, helping you start your day with a calm and composed mind. You are better equipped to prioritize and solve problems, the key to remaining stress-free throughout the day.
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- Silence your phone
Turn off your phone ringer or activate “do not disturb” mode before bed. Notifications can wake you in the middle of the night and tempt you to check your phone, which will disrupt your sleep cycle. That text message or funny meme will still be there in the morning, so do yourself a favor and completely disconnect before bed.
- Get a sleep study
If you can’t get up in the mornings after trying other methods or have noticed sleep disorder warning signs, talk to a doctor about a referral to a sleep specialist. Participating in a sleep study can help diagnose a sleep disorder that may be to blame for your morning fatigue.
- Curb alcohol consumption
You may think your nightly vino habit helps lull you off to sleep, but alcohol can actually have the opposite effect. Having one drink several hours before bed generally isn’t a big deal for most people, but sipping more than that can disrupt your sleep, particularly during the second half of the night. You may have more snoring, sleep-disordered breathing, and silent acid reflux. So if you’re committed to waking up early, keep alcohol intake at a minimum it’ll make a big difference come morning.
- Place your alarm clock across the room
To avoid snoozing your alarm, place your phone or alarm clock across the room from where your bed is. This way, when your alarm goes off, you’ll be forced to get out of bed to silence it. Without the temptation of snoozing your alarm, you’ll be up and at ‘em right on time. Training your body to wake up early will take time, so don’t expect to be able to wake up at 5 a.m. every day just yet. Try implementing small changes into your routine to make early wakeups feasible, such as setting an earlier bedtime, moving the location of your alarm clock or ditching snacks and sugary drinks before bed. With these small changes, your body will eventually get in the habit of getting up early.
- See a Sleep Specialist
If you’ve followed all the above advice but are still struggling to wake up at your desired time, seek help from a sleep specialist. There may be other factors that are impairing your ability to stick with your ideal sleep routine. A certified pro can help you get to the bottom of the issue and on the right track to meet your sleep goals.