Wake up one hour earlier and you may reduce depression risk by 23%.
People who wake up early, on average, are happier and more productive. They’re also less likely to have depression than those who sleep in late.
But how do you create a habit of waking up early?
This is the question that most people ask themselves when they want to change their routine. And while there’s no one-size-fits-all answer, there are some strategies that can help you get up early regularly.
If you are looking for ways to help you wake up earlier, this short and simple guide is for you.
1. Establish a Consistent Sleep Schedule
Your body likes routine. The more consistent your sleep schedule is, the easier it will be to wake up early.
If you go to bed at different times each night, then it’s going to be hard for you to get up in the morning.
To establish a consistent sleep schedule, make sure that you go to bed at the same time each night. It may take some time, but once it does, it will be easier for you to wake up early.
2. Gradually Adjust Your Wake-Up Time
Once you have established a consistent sleep schedule, then you can adjust your wake-up time.
If you are currently waking up at 7:00 AM, then try to get up earlier by 15 minutes each week. If you are sleeping until noon, then set your alarm for 11:00 AM.
Once you have reached your desired wake-up time, then you can stick with it.
3. Avoid Electronic Devices Before Bed
Electronic devices such as smartphones, tablets, and televisions emit blue light. This can disrupt your circadian rhythm and make it harder for you to fall asleep.
To avoid this, turn off all electronic devices at least one hour before bedtime.
If you need to use your phone or tablet in the evening, then consider downloading a screen dimmer app. These apps reduce the amount of blue light emitted from your device.
4. Create a Sleep-Friendly Environment
Creating a sleep-friendly environment can help you fall asleep faster and stay asleep longer.
To create this environment, make sure your room is cool, dark, and quiet. If possible, get blackout curtains to block out any street lights or other sources of light pollution.
If you live in a noisy area, consider investing in earplugs or white noise machines. This will block out noisy neighbors and help ensure that you fall asleep quickly.
5. Exercise Regularly
Exercise can help you fall asleep more easily, stay asleep longer, and wake up feeling refreshed.
Regular physical activity also helps you maintain a healthy weight, which is important for good sleep. The amount of exercise needed to improve your sleep varies from person to person.
However, most experts recommend at least 30 minutes per day of moderate-intensity exercise.
6. Avoid Heavy Meals Before Bed
Eating a heavy meal before bed can make it harder to fall asleep.
Some people experience indigestion or heartburn that prevents them from sleeping at all. If you have trouble sleeping after eating, try avoiding heavy meals within 2-4 hours of going to bed.
If you have trouble falling asleep and can’t resist the temptation to eat before bed, try eating a light snack.
7. Keep a Sleep Journal
A sleep journal helps you identify patterns in your sleeping habits. You can use this information to make changes that will improve your quality of sleep.
The journal should include the time you go to bed and wake up, as well as how much restful sleep you get each night.
You can also include information about how well or poorly you slept and any factors that might have affected your sleep. Keeping track of this data over time will help you see if there are any patterns in your sleeping habits.
8. Put Your Alarm Clock Across the Room
If you have an alarm clock, that’s easy to reach, chances are you will hit the snooze button.
Instead, put it across the room and make sure it is out of arm’s reach. The more steps you have to take to turn off an alarm, the less likely you are to hit snooze.
That extra effort will help you get out of bed faster and more easily.
9. Create a Morning Routine
Once you’ve gotten out of bed, it’s time to start your morning ritual. This is a series of steps you take every day that help you get ready for the day ahead.
Your morning routine can include things like taking a shower, brushing your teeth, making breakfast, and making a cup of coffee. You should also include a few minutes of meditation or other mindfulness practice.
If you don’t have one yet, try creating one that works best for your schedule and lifestyle. For the best fully automatic coffee machine, click here.
10. Stay Consistent
Consistency is the key to building a better morning routine.
If you have a consistent schedule and stick to it every day, then your body will get used to waking up at the same time. Consistency also helps you build healthy habits that make it easier for you to get out of bed in the morning.
The more consistent you are, the better your results will be.
Follow These Tips to Wake Up Earlier and Start Your Day
Waking up early is one of those things that we all know is good for us, but that many of us struggle to do.
If you’ve ever tried to wake up early and failed, chances are it was because you didn’t have a plan. If you want to wake up earlier and start your day with a bang, the above tips will help.
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