How to Wake up Earlier in the Morning

How to Wake up Earlier in the Morning


If you have read the biographies of the worlds most successful people, then you’ll notice that they nearly all have one thing in common.

They are early risers.

The time you have in the morning is generally the most productive, when you will be the most focused, have the most energy, and have the most willpower to do the things that need to be done.

Getting up early allows you to swap largely useless evening hours for productive life-enhancing morning hours.

The most difficult part of adjusting to an early morning routine will be re-setting your body clock, it will probably take a week or two to fully adjust to the point where you don’t need an alarm clock to get you out of bed.

If you are gradually pulling back your wake up time the whole process may take several weeks.

Make Sure You Are Getting Enough Quality Sleep

If like most people you are running on a minimum amount of sleep you will need to go to bed earlier (Sorry if it’s stating the obvious).

If you are a night owl you might not feel to the urge to go to bed at bedtime, in which case you need to look at your wind down routine, caffeine intake, and daytime exercise (just to be clear, wind down by doing something relaxing, don’t drink coffee in the evening, and make sure you have done some exercise during the day).

There are numerous other things you can do to help you get to sleep, for example, reduce alcohol before bed, reduce screen time, make your bedroom dark and not too warm.

If there are unavoidable noises then maybe you need earplugs or a white noise machine (some appliances such as fans and computers make a similar sound that may help you get to sleep).

Try to make the hour before bedtime as calming as possible, maybe read a book or listen to an audio book, or listen to relaxing music, take a bath or get your partner to give you an aromatherapy massage.

You can check out other articles on this website to help you with this, see our Cheeky Tea Philosophy for more of our content.

Tips to Help You Get to Sleep

Full Body Relaxation

Start at the top and work down, relax your eyebrows, relax your nose, relax your ears, relax your mouth, etc, etc, all the way down to your toes.

While doing this make your breaths slow and deep. Once you have done this technique once or twice you should be in a good place to fall asleep.

While trying to get to sleep you might need to practice mindfulness, as you need to make sure you recognise any worrying thoughts and banish them, now is not the time to think about these things.

If they need thinking about at all then the following morning will be a much better time to do this.

Avoid Fidgeting

Some people can’t help tossing and turning and moving this body part and another when lying in bed.

Your body has a natural mechanism to prevent you falling asleep within a couple of minutes of your last movement, this is to prevent you acting out a dream and leaping out of bed as you are drifting off to sleep (most people have experienced a partial failure of this when they jump just before going to sleep).

The upshot of this is that if you are the fidgety type, you need to consciously stop it.

Stick to a Pattern

You will likely need an alarm for the first week or two to get you out of bed.

It will be much easier if you ease yourself into an earlier wake time slowly, maybe setting your alarm 15 minutes earlier each week until you get to your desired wake up time.

Your alarm clock should be placed away from your bed so you can’t turn it off and go back to sleep. It’s also important to never use the snooze function of your alarm clock. You are trying to reset your body clock, so snoozing will just confuse the issue and you’ll just end up feeling more tired in the long run.

Have a Reason to Wake Up

Once you are out of bed you need to wake yourself up, so you need to do everything that you have been told not to do late at night – get some bright light, audio visual stimulation, do some exercise, and most important of all, do something that excites and interests you if at all possible.

One of the best ways to wake up is to get outdoors, maybe walk the dog, or just go for a walk around the block.

Now might be a good time to research the benefits of cold showers (there are numerous) but a side effect is that they will wake you up. A good way to reset your body clock is to do your daily exercise routine soon after you get up.

Try not to skip breakfast, but make sure its low GI (glycaemic index) low GI foods include eggs, brown bread, wholegrain cereals. High GI foods such as white bread and processed cereals will give a sugar spike that will make you feel like going back to bed.

After you have been doing this for a couple of weeks or so, you should not need an alarm in the morning, you should feel refreshed soon after waking up, and you should be reaping the benefits of your productive morning hours.