We've all experienced it. You sleep and intend to get up early; and the next day, you hit the snooze button. And press it again. And again. Quickly, an hour has passed, and you are still sleepy "and" late. So how can you change this habit and learn to wake up earlier? You should start by developing a healthy morning and evening routine. That will help you go to bed earlier, and wake up earlier without hitting the snooze button. See “Step 1” to get started.
Part 1 of 2: Wake Up Early
Step 1. Don't hit the snooze button
If you go back to sleep, you lose. Your snooze alarm won't last long enough for you to get more rest, and hitting snooze will only throw you back into a restless sleep and waste your precious time. If you have a good morning routine, it shouldn't be difficult for you to hit the alarm button once and wake up and start your day. It's difficult at first, but you can grow to make it easier.
One thing you can do to motivate yourself not to hit the snooze button is to think about something you want to do and only have enough time to complete. Maybe you can tell yourself that, if you wake up without hitting snooze, you can watch 10 of your favorite morning television shows, that you can read an article you've been meaning to read, or that you can take a short walk around the compound. If you tell yourself that you can only do this if you wake up right away, you will be more motivated to do it
Step 2. Drink a glass of cold water
Drinking a refreshing glass of water will start to wake you up and regulate your body. Stand up with a drink and you will feel your body and five senses slowly come to life. If the water is cold, it will wake you up more easily. You can even put a bottle of water near your bed to motivate you to get up early.
Step 3. Splash cold water on your face
It will also help you stay awake and not sleepy while you go about your morning routine. Clean your eyes, gently pat your cheeks, and shake your head as you wake yourself up. If you haven't felt the effect yet, sprinkle some more water on that pretty face!
Step 4. Breathe in some fresh air
Step onto the front porch or balcony and get some fresh air. It will also help you wake up, aware, and ready to start the day. Changing your environment like this can also motivate you to wake up. If there are people outside, watch them start the day of school and work and know that you are not alone in the struggle to get up early. This can help you feel more connected and more motivated to wake up.
Step 5. Eat a nutritious breakfast
Having a healthy and nutritious breakfast can provide the energy needed to wake your mind and body without weighing you down. Avoid foods that are too oily or fatty, such as a cheese omelet or greasy bacon, and choose healthier foods that can keep you awake longer. Here are some great options you can try:
- Lean proteins, such as smoked turkey, lean pork thighs, or egg whites
- Vegetables like cabbage, celery, or spinach
- Wheat such as oatmeal or cereal
- Small yogurt
Step 6. Drink caffeine, but not too much
A cup of coffee or tea can also help you get up early and start the day – some say that even the smell of coffee can wake them up. Just one cup of coffee can help you feel more awake, but you should avoid drinking too much coffee in a day, or you'll have a harder time falling asleep and waking up early. If you are a coffee addict, try to reduce it to one or two cups a day and avoid drinking coffee after noon. This will help you start the day off right and prevent you from falling asleep later.
Avoid energy drinks! While these sweet treats can help you study for your calculus exam, they will make your heart race and make it harder for you to fall asleep
Step 7. Take a cold shower
A hot shower may make you more sleepy, but a cold or warm shower can help you become more aware. While most people like to shower at night, taking a shower in the morning can help wake your whole body up. Some people like to take a shower after waking up, and others like to eat breakfast first. You have to find what works for you – and stick with it.
Step 8. Stay sober throughout the day
If you want to be able to sleep easily and wake up early, you must maintain healthy habits throughout the day. There are many different things you can do to stay sober throughout the day, but here are some ideas to make your day easier:
- Take a nap if you need it. Napping for 20 minutes or more can help you feel more refreshed. However, napping for an hour or more can actually make you more sleepy and make it harder for you to fall asleep at night.
- Exercise early in the day. Exercise can help your body release energy and help you get ready for bed at night. Don't exercise in the afternoon or your adrenaline is still pumping and you'll have a harder time sleeping.
- Spend time outside. Get some fresh air, get some sunshine, and don't stay indoors all day. This will give you energy during the day, and will help you be ready for bed when it's time.
- Stay hydrated. Drinking at least 8 30ml glasses of water throughout the day will give you energy and help you stay healthy.
- Eat healthy food. Eat at least three balanced meals that will provide you with protein, fruit and vegetables, and eat small snacks, such as fruit, nuts or yogurt throughout the day so that your body never runs out of energy. Find a balance between never being hungry or too full, and make healthy eating a part of your daily routine.
Part 2 of 2: Getting Ready for Sleep
Step 1. Avoid caffeine
If you want to get up early, you should plan on going to bed early, or at least earlier than you expect. One thing you have to do for this to happen is to avoid caffeine in the afternoon – ideally, you should avoid it after noon. While you may be sleepy, there are other ways to get energy, and caffeine should be a last resort. If you want to sleep and wake up without problems, don't drink caffeine during the day and at night.
Step 2. Avoid alcohol at least 2-3 hours before bedtime
While a glass of wine or beer can help you sleep after a long day, alcohol actually makes it difficult for you to sleep well, therefore you can sleep 8 hours after drinking alcohol but in the morning you will feel sleepy and sore. You can drink wine with dinner, but make sure you don't drink it at least 2-3 hours before going to bed, or you'll have a harder time falling asleep, which will make it harder to wake up in the morning.
Step 3. Eat a filling but healthy meal 2-3 hours before bedtime
If you are late for dinner and go to bed an hour later, it will be more difficult for you to fall asleep because your body is still digesting food. Eat a healthy mix of vegetables, protein such as fish or chicken, and healthy carbohydrates, such as brown rice or whole-grain pasta. Make sure you eat enough so you don't wake up hungry in the middle of the night, but not so much that you feel too full and can't sleep.
- Avoid eating very spicy, heavy, or creamy foods, or your body will have a harder time digesting them and you'll have more trouble sleeping.
- While staying hydrated throughout the day is very important, you should limit the water you drink after 7 p.m., or about 3-4 hours before bed. You don't want to wake up in the middle of the night to go to the restroom.
Step 4. Use your bed only for sleeping
If you want to fall asleep easily, you should use your bed only for sleeping – and for having sex, if you have reached that point in your life. If you work in bed, watch television in bed, or even argue with your best friend over the phone in bed, you will think of your bed as a place to work, not a place to rest. Make sure you don't use this essential piece of furniture for a lot of activities if you want to get a good night's sleep.
You can also read for a while before going to bed. Just make sure the material is relaxing – or fantasy – so it doesn't stress you out
Step 5. Turn off all visual stimuli at least an hour before bedtime
Even if you think watching television or reading celebrity gossip on the internet can help you sleep, it actually annoys you when it's time to sleep. You want your mind to be as calm as possible at least an hour before bedtime to give your body time to enter the sleep process.
You can play light, relaxing music, such as jazz or classical, while getting ready for bed. But don't play your favorite hip hop music, or your mind will spin
Step 6. Have a relaxing relaxing routine
If you want to fall asleep easily, you have to find a routine that works for you. Everyone is different, but you should try a few things until you find what makes sleeping as easy as possible for you. This might mean drinking a cup of chamomile tea, reading a poem, stretching, or listening to classical music. It can also mean a combination and that. Maybe you like to comb your hair before bed, or wear a silk nightgown. Find whatever works for you, and do it every night, to keep your mind off when you try to turn it off.
While some people like to take a warm bath before bed, you should do this if you have a few hours left before bed. Taking a warm shower actually raises your body temperature and will maintain it for some time, making sleeping more difficult
Step 7. Go to bed and wake up at the same time every day
This is very important if you want to get up early. While it's important to get 7-9 breaks each night, it's also important to go to bed at the same time and wake up at the same time to give your body a routine. Find the time you want to sleep and wake up and set it. You'll be amazed at how easy it is to get up early after you've done it a few times.
- If you know you have to get up early and try to get to bed three hours earlier that day, it's likely not going to work. You have to gradually get up and go to bed earlier for your body to get used to it. Waking up very early after you usually wake up in the afternoon can be quite painful, so it's best to take it slowly.
- Some people like to use weekends to sleep longer. You can certainly get more sleep on the weekends – about an hour is enough – but if you dramatically increase your sleep time on the weekends, it will be more difficult to get back into your workday routine when the time comes.
Step 8. Put your alarm clock out of reach
Place your alarm clock on the opposite side of the room, in a closet, or far enough away that you have to get up to turn it off. If the watch is so close to you that you can turn it off right away, nothing will stop you from hitting the snooze button. You'd better put it out of reach, but close enough that you can hear it, of course.
If you really want to force yourself to get up, you can put a second alarm in a different room. That way, you'll be forced to wake up to turn it off, but you don't have to worry about not hearing it
Step 9. Visualize yourself waking up easily
Before you go to sleep, when you feel asleep, imagine the next day. Imagine listening to your alarm and opening your eyes while reaching for it. Picture yourself smiling, stretching your arms above your head, yawning, and getting up quickly. Imagine yourself drinking a glass of water, going to the bathroom and starting your day in the morning. If you can visualize this happening, tomorrow morning, it will be easier to make this a reality.
While you're having a hard time getting up, remind yourself how easy it is to wake up when you imagine it, and try to make it happen
Step 10. Get ready for a relaxing sleep
Once you've finished your nightly routine, it's now just a matter of getting into bed and closing your eyes. However there are a few small things you should keep in mind before doing that. Here's what you can do to make sure your sleep is very restful:
- Don't do anything stressful at night. Avoid arguing with your spouse, replying to work emails, or having stressful phone conversations. If it can wait until the next day, leave it so you don't go to bed tired.
- Lower the temperature. Your body will rest easier if the room temperature is 22 degrees or lower. You can even open the windows if it's a bit windy outside.
- Say goodbye to your beloved cat. While pet owners love sleeping with their cats, this has been shown to make it more difficult for them to sleep.
- Move faster in the morning. Wake yourself up by moving frequently. Don't just walk and sit.
- Make sure your room is dark, the blue light from the alarm clock can wake you up. Use orange lights if necessary.
- Do it for at least 2 weeks. After that, it will be easy.
- Try carrying a very boring book with you while you sleep, or watching a boring show on television. Whenever I try to fall asleep, watching boring television shows irritates my eyes and makes me want to close them faster so I can fall asleep later. Sometimes when I'm reading a boring book I'll fall asleep mid-sentence! XD
- If you fail one day… Start over. Don't blame yourself.
- Don't make excuses.