There are several instances in which an early rise is necessary, such as when one must report to work, attend class, or go to an airport. Some people’s circadian rhythms need them to rise early. Some people may need help to rise early.
Several methods are effective in getting up early, which is good news.
How to Get Up Early
A simple alarm clock may be all it takes to get you out of bed and moving if you need to get up at an ungodly hour. However, if you want to get up early consistently, you may need to change your bedtime routine.
Changing when you go to sleep and get up is a process that may take a few days for your body to adapt. If you’re having trouble adjusting to the new schedule, trying a few different methods to get up earlier may help.
Light Exposure Timing
Your circadian cycles may be strongly influenced by light. The light outside tells your brain when it’s time to get up and about or to get ready for bed. Timing your exposure to sunlight may advance or retard your circadian cycles and alter your sleep schedule.
Try to expose yourself to intense light when you awaken or, even better, much before you need to be awake to advance your circadian cycles and rise earlier. You may move your bed to a position where you can take in the morning sun as you wake up or arrange a scheduled light to go on 15 to 30 minutes before your alarm clock.
Cutting down on your nighttime light exposure will help you fall asleep faster. If you’re having trouble falling asleep and waking up on time, it may be because you’re exposed to too much light in the hours before bed.
Time Your Exercises Correctly
Regular exercise also has an impact on your natural sleep-wake cycles. Exercise, especially if done daily for at least 30 minutes, has improved sleep quality. Some evidence indicates that working out early might help you go to bed sooner that night. Early morning exercises in intense light may have a more significant impact.
Modify Your Ways of Behaving Gradually
Adjusting to a new routine may be a real challenge for some who have stuck to the same sleep routine for a long time. Allow your body to adapt to a new sleep routine for at least a week. If you have flexibility in your schedule, consider moving when you get up. Start by rising an hour earlier than usual on Day 1, and keep doing so until you reach your target wake-up time. If you’re still having trouble, try shifting your wake time by 15 minutes a day until you get to when you want it to be.
Ensure Good Sleep Hygiene
In this context, the word “sleep hygiene” refers to healthy practices around sleep. A better night’s sleep and a revitalized morning await you if you implement simple changes to your sleep routine. Allow yourself enough time to sleep, but not too much so you can get up early in the morning. Go to bed at most eight hours before you need to be up.
Avoid coffee and other stimulants if you want a good night’s sleep. Caffeine, for example, may keep you up for up to eight hours. Caffeine and other stimulants should be avoided after lunch or earlier in the day if you’re very sensitive to them.
Make your bedroom a peaceful haven where you can unwind and drift off to sleep easily to improve your sleep hygiene. Keep the temperature down, keep the noise out, and keep the place dark. Put away the blue-light-emitting gadgets at least an hour before bedtime.
Keep a regular schedule and develop a relaxing habit to follow before bed. Make sure you give yourself plenty of time to relax by reading, listening to music, or concentrating on an activity that calms your mind and body.
