If you’re the type of person that can’t even hold a conversation before a cup of coffee, we hear you. Here’s how to slowly transition to being a morning person!
We all have that friend who rises before the crack of dawn, and checks off half of their to-do list before you’ve even hit snooze. If you’ve tried – and failed – at becoming a morning person, you’re probably wondering what their secret is.
Going from a night owl to an early bird involves more than simply avoiding caffeine and heading to bed earlier, and these tips will help make the transition painless. Here are 10 ways to get yourself out of bed in the morning, so you can make the best of every day.
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1. Get Motivated by a Clear Plan
It’s one thing to decide you’re going to wake up earlier, but that’s not enough to stop you from hitting snooze and sleeping in. Instead, as motivation, paint a clear picture on how getting up earlier will improve your life.
Would it mean having time to sit and enjoy your cup of coffee while you read a new book and start your day off with a more relaxed vibe? Could it allow you to spend an extra hour each day on your passion project, so you can generate more disposable income and take that vacation? Or, maybe it would mean hitting your goal of exercising 3 days a week, rather than dragging yourself to an evening workout when you’re too tired.
Productivity experts also agree that willpower is strongest in the morning, so use that to your advantage when it comes to setting goals for having a morning routine.
Once you know how getting up earlier is going to improve your life, you’ll be more likely to get both feet on the floor when the alarm sounds. Bring on the 7 am wake-up call!
2. Create a Non-Negotiable Nighttime Routine
What you do in the evening is just as important as your morning routine because it sets you up for success the following day. For example, you might make a list of your top three priorities for the next day, or write in your gratitude journal to go to bed with a sense of well-being. You can also get a head start on things that slow you down in the morning like prepping breakfast so you have less to worry about when you wake up.
Remember: Your nighttime routine can include anything that makes your mornings more enjoyable and helps them run smoothly.
3. Give Yourself an Electronics Curfew
Here’s the thing about electronics and waking up early: they don’t mix well together.
You see, the blue light from your phone and laptop screen signal to your brain that it’s daytime, so your brain produces less melatonin – the hormone that regulates your sleep and wake cycle (1). It’s also easy to lose track of time while playing with your phone, which can cause you to stay up late without realizing it. Consider cutting back on the social media scrolling in general as it’s a proven stress and unhappiness trigger for many (2).
Give yourself an electronics curfew at least three hours before you go to bed. To make it less tempting to answer a text or respond to emails during your designated “no-technology” hours, turn off or silence your notifications and put your iPad, tablet, phone, and/or laptop at the opposite end of the house.
If you do need to be flexible on the hours you’re available to check or respond to messages, see if your phone allows you to customize your “do not disturb” settings so you can still be notified of priority messages.
4. Create a Sleep Sanctuary
Waking up early is a breeze when you actually wake up feeling rested. To improve the quality of your sleep, turn your room into a sleep sanctuary that eliminates distractions from your sleep environment and creates a tranquil vibe that will have you looking forward to bedtime.
5. Get Outdoors First Thing in the Morning
The morning light helps your body to adjust to a new internal clock and regulates your sleep and wake cycle. Whether you take a fitness class outdoors or take your dog on a walk, there’s nothing like fresh air and exercise to provide you with more energy throughout the day. Even better: go “earthing”. Stand barefoot outside for a few moments to help reboot your hormonal system and discharge your body of negative energy (3).
6. Use the Inverted Snooze Method
If you have a hard time getting up and staying out of bed the first time your alarm goes off, try this little trick. The inverted snooze method involves hitting the snooze button, then challenging yourself to get up and stay out of bed for the next nine minutes. Give yourself full permission to go back to bed after sticking out those first few minutes! Open the curtains, turn on some music and step out of your bedroom. Being productive in these first few minutes of your day will make it less likely that you’ll go back to bed when the next snooze goes off – even though you’re “allowed” to!
7. Prepare a Delicious Breakfast the Night Before
There are few things more motivating to get out of bed for than knowing a delicious breakfast awaits. Prep some fluffy pancakes, a creamy chia pudding or a fabulous frittata ahead of time. The only rule is that it’s a recipe you love more than your snooze button!
8. Don’t Eat Too Close to Bedtime
While avoiding caffeine after 1 pm is a given for going to bed at a decent hour, having your last meal or snack at least three hours before bed will also help you fall asleep quicker. If you enjoy your bedtime snacks and don’t want to let them go, have a warm, comforting mug of bone broth instead.
Bone broth is rich in the anti-inflammatory amino acid glycine, which helps improve sleep quality (4). Plus, a mug of quality bone broth contains anywhere between 10-12 grams of protein, so it will still satiate your appetite if you have a hunger pang.
9. Keep Bedtime and Wake Time Consistent
The human body thrives on routine. Going to bed and waking up around the same time every night (including weekends) will help your body develop its own “alarm clock.” Stick close to the schedule you’ve set for yourself and, while it may be difficult at first, you’ll soon find that it’s impossible to sleep in.
10. Spritz Your Pillow with Essential Oil
A few drops of a calming essential oil can help you fall asleep quicker. Ylang-ylang, lavender, and frankincense are all known for promoting relaxation, and can help reduce stress and improve sleep quality (5).
You can make your own “sleepy time” spray by filling a 2 oz glass spray bottle with filtered water and 1 tsp of Epsom salts, which will prevent the essential oils from sticking to the glass bottle. Add 2-3 drops of your favorite essential oils, let sit for 24 hours, and spritz your pillows a few times before getting into bed. You can also add essential oils to an Epsom salt bubble bath!
These tips will make it painless to train your mind and body to wake up earlier. Before you know it, you’ll be waking up at the crack of dawn, crushing your goals, and wondering how you ever slept in until noon.
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Not getting enough sleep can
make you fat, kill your sex drive,
trigger depression, and even DOUBLE your risk of death.
Not getting enough sleep
can make you fat,
kill your sex drive, trigger
depression, and even
DOUBLE your risk of death.