How to Wake Up Early in the Morning: 12 Tips To Try (2024)

If you want to wake up earlier but struggle, it could be a sign that you’re not getting enough sleep. Your circadian rhythm, the body’s natural sleep-wake pattern, may be off. When your circadian rhythm falls out of sync, you may also notice drowsiness, difficulty focusing, poor coordination, and more.

Over time, poor sleep quality can increase the risk of diseases like cancer, high blood pressure (hypertension), obesity, diabetes, and mood disorders.

This article discusses why getting going in the morning might be difficult and strategies for waking up earlier.

Shift Your Wake-Up Time Gradually

Sleep changes don’t have to happen overnight. Instead, try easing into an earlier bedtime and waking schedule. You can begin by going to bed 15 minutes earlier than you typically do and waking up 15 minutes earlier. Do this every few days until you reach your target wake-up time.

Get Bright Light First Thing in the Morning

Exposing yourself to bright light when you first wake up can shift your sleep-wake cycle and make you feel more alert. Some studies suggest bright light affects melatonin, a hormone your brain produces in response to darkness, and serotonin, a brain chemical that regulates mood levels.

Spend some time outdoors in the sunshine first thing in the morning. Bright light therapy, which involves sitting in front of a lamp or box that emits light, is another option.

Avoid Sleeping Late on the Weekends

Consistency is key to a healthy sleep routine. Research shows that keeping a regular bedtime, even on the weekends, leads to better sleep and an easier time waking up. Waking up at the same time on weekends can result in less daytime sleepiness.

Give Yourself an Earlier Bedtime

If you have difficulty waking up in the morning, you may need more sleep. Going to sleep earlier can help you feel more refreshed the next day. What’s more, studies suggest that people who go to sleep earlier have fewer negative health issues.

Wind Down 2 Hours Before Bedtime

Easing into bedtime with a nightly routine may make it easier to fall asleep. There are many ways to help you relax. You might consider taking a warm bath, reading a book, writing in a journal, or meditating.

Avoid Caffeine After Lunch

Caffeine can interfere with your ability to fall asleep, making it harder to wake up in the morning. One study found that this effect persists even if you consume caffeine six hours before bedtime. It’s best not to drink coffee, tea, energy drinks, or other forms of caffeine after lunchtime.

Eat Meals Earlier Rather Than Later

Consuming your meals earlier throughout the day may help you get to bed earlier. Researchers believe this trick works by affecting your circadian rhythms. One study found participants could move back their sleep schedules two hours earlier simply by eating an early breakfast, lunch, and dinner.

Exercise Strategically

Exercise can promote quality sleep, but be careful not to work out too late in the day. Research suggests exercising early in the morning can help you get to bed earlier. Rigid physical activity late in the evening may make it harder for some people to fall asleep at night.

Unplug Before Bed

Phones, laptops, televisions, and tablets emit blue light, which can reduce your circadian rhythms. Research shows that exposure to blue light can significantly suppress the amount of melatonin your body secretes.It’s best to turn off all electronic devices at least an hour or two before bedtime.

Avoid Late-Night Snacking

Heavy late-night snacking can affect sleep quality. Studies show that consuming high-calorie meals or snacks less than an hour before bedtime can make it harder to fall asleep. However, lighter nighttime snacks, such as tart cherry juice, a handful of nuts, or milk, might promote a good night’s rest.

Try a Melatonin Supplement

A melatonin supplement may help people with short-term sleep problems fall asleep faster. It is a natural hormone that helps regulate your sleep cycle. Most experts recommend taking 1–3 milligrams (mg) a few hours before bed. Melatonin is generally safe to take for up to two months.

Place Your Alarm Clock Across the Room

Studies show that more than half of adults hit the snooze button when they wake up in the morning. Though there's mixed research on whether this habit is harmful, snoozing can put you back into REM (rapid eye movement) sleep, which may leave you disoriented and less refreshed. Setting your alarm clock so you must get up to turn it off makes hitting snooze a less attractive option.

Why Is It so Hard to Wake Up in the Morning?

Not everyone is an early bird. Your everyday habits, natural sleep patterns, or underlying health conditions may contribute to trouble waking up early.

Sleep Deprivation

Not enough sleep is a big reason you might struggle in the mornings. Staying up too late might be the culprit. Or, you may have disrupted sleep, which causes you to wake up multiple times during the night.

Chronotype

Your chronotype is your body’s natural preference to sleep at a specific time. Research suggests chronotypes are strongly correlated with genetics. Some people are inherently “night owls” and have difficulty waking up early.

Sleep Disorders

Sleep disorders can disrupt your rest during the night and make it more challenging to wake up in the morning. Some common sleep disorders are:

• Sleep apnea: A disorder that causes you to stop breathing while you sleep
• Insomnia: A condition in which you have trouble falling or staying asleep
• Hypersomnia: The inability to stay awake and alert during the day
• Restless legs syndrome (RLS): A disorder that causes unpleasant sensations in your legs and the urge to move them

Mood Disorders

Some mood disorders can affect your sleep quality and ability to wake up. For example, people with depression or anxiety may have a hard time getting out of bed. They may lack the energy or motivation needed to get going.

Health Issues

Many health conditions can affect your energy levels. You may feel the need to sleep longer or often throughout the day. Additionally, certain medications can make you more tired and less likely to wake up early.

When to Contact a Healthcare Provider

If you are really struggling to wake up early, you may want to contact a healthcare provider. Additionally, it's a good idea to seek help if you always feel tired. An underlying illness could be to blame for your fatigue.

Summary

Waking up early gives you a head start to your day. If you’re trying to become more of an early bird, it’s best to make incremental changes to your schedule. Practicing good sleep hygiene is also an essential part of the process. Over time, you can shift your sleep/wake schedule to fit your
needs.