Tricks and Tips to Wake up Early every morning
|Get up early every morning. Photo: Firstcry Parenting.|
How to Waking Up Earlier in the Morning?
Improve your bedtime routine
You may be sabotaging your efforts to get up early without even realizing it. Drinking caffeine in the later part of the day and using devices that emit blue light before bed can prevent you from falling asleep.
To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath.
Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including:
- Looking at screens, like your laptop or phone
- Drinking caffeine within six hours before bedtime
- Napping or spending too much time in bed during the day
- Drinking alcohol before bed
Move your alarm to avoid hitting snooze
Tempting as that snooze button and getting “just a few more minutes” may be, falling back asleep after waking is sleep fragmentation.
According to research, sleep fragmentation increases daytime sleepiness and grogginess, decreases performance, and makes you feel run-down.
If you’re accustomed to hitting snooze, try moving your alarm away from your bed so you have to get up to turn it off, according to Healthline.
Foods and drinks?
Eating a healthy diet increases your energy and helps you sleep better. On the flip side, foods that are generally considered unhealthy can make you feel sluggish and zap your energy.
Aim for a well-balanced diet full of foods that increase your energy, like fruits and vegetables, whole grains, and foods high in omega-3 fatty acids.
Don't eat dinner too late
Snacking less than an hour before bed can keep you up at night, too. "Your stomach produces acid to start digestion, which means if you're lying down you're more likely to get reflux," London says. The worst reflux-inducing culprits to avoid: anything breaded or deep-fried, processed meat, fast food, and rich desserts, Goodhousekeeping reported.
Skip caffeine after 4 p.m.
Coffee and other stimulants like tea and chocolate can mess with this internal clock when you have them later in the day. Opting for decaf at least 5 hours before bedtime will make following the same schedule easier instead of tossing and turning at night, says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute.
Get regular exercise
Exercise has been proven to improve sleep and conditions that can cause insomnia and excessive sleepiness, such as anxiety and depression.
It also increases energy levels by reducing fatigue, including in people with conditions associated with chronic fatigue, according to research.
|"An important factor in being able to wake up easily at the desired time in the morning is the timing of one's circadian rhythm, or 'body clock,'" says sleep researcher Leon C. Lack, PhD, professor emeritus in the school of psychology at Flinders University (in Adelaide, Australia) to Press.|
Enjoy the daylight
Daylight helps regulate your circadian rhythms and improve your sleep.
If you get some sun first thing in the morning, it can help boost your mood and energy levels for the rest of the day. Try opening your blinds as soon as you get up, having your coffee outside, or going for a short walk.
You could also try sleeping with your blinds open so you wake up to sunshine — that is, as long as it’s not too bright outside your bedroom window at night.
Gloomy day? No worries. Just turn on the lights or use a light-up alarm clock.
|Tricks for Waking Up Earlier in the Morning. Photo: Everydayhealth|
Listen to music
Science has proven that music has a direct impact on the body. Feel free to put in your earbuds and blast your favorite music. Or invest in a shower radio that will help you multitask.
Get on a sleep schedule
Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early.
Figure out how much sleep you need - seven to nine hours per night is recommended — and aim to get to bed early enough so you wake up feeling refreshed.
Stick to your sleep schedule every day, including your days off, and your body will eventually begin waking up naturally.
Start your day with joy
We’ve been conditioned by the productivity movement that everything should be about getting things done. Do more, faster, increase efficiency. Most of our morning routines are filled with activities that require willpower and discipline.
But getting out of bed is much easier if you have something that you’re looking forward to. Something that gives you joy and excites you.
It might be doing a morning walk in the park, walking your dog, getting a cup of coffee at your favorite café, spending time with your loved ones.
It’s different for everybody but whatever it is, make sure there’s at least one activity every morning that is just to excite you and improve your mood. That indirectly will make you more productive for the rest of the day, as said by Betterhumans.
It’s possible to train yourself to wake up on time in the morning. A few changes to your routine can help you get rid of your morning fatigue so you can be up and at ’em bright and early. If you worry that you have a sleep disorder or other medical condition that may be contributing to your morning fatigue, see a doctor.
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