However, waking up early in the morning can be very difficult for some, as the thought of sleeping in is usually a much more appealing option.
However, waking up early offers positive health benefits, including better concentration, improved sleep quality, sustained energy, productivity and more.
Waking up early does require some dedication, but it's possible even for the "evening person" to turn into an early riser who gets up nice and early.
We're also a big believer in waking up early, so we're happy to list nine simple tips to help make it a habit to get up early from now on!
Go to bed a little earlier
By training your body step by step to fall asleep earlier and go to bed a little earlier each morning, you can get up a little earlier each morning. Most adults should still strive to get between seven and nine hours of sleep each night. Too few hours of sleep can make it really difficult to wake up early.
Stop the phone and blue light
“Disconnecting” from smartphones, laptops and the television about 60 minutes before bedtime can contribute to a much better night's sleep. It blue light emitted by screens can alter your body's natural melatonin levels, making it harder to fall asleep. Going to bed earlier without the intervention of technology can make you feel much happier and more energetic the next day.
Therefore, turn off your phone's ringtone or activate the "do not disturb" mode before going to bed. Notifications can wake you up in the middle of the night and tempt you to check your phone, greatly disrupting your sleep cycle. That WhatsApp message or funny meme will still be there in the morning, so do yourself a favor and disconnect completely before you go to bed.
Avoid late night snacking
While some studies have shown that snacking right before bed can help reduce hunger pains that can occur at night, others have shown that it can cause less pleasurable symptoms, such as acid indigestion. It's easy to confuse hunger with fatigue, so skip the snacks instead and save your appetite for the next day.
No sugary energy drinks or coffee
Energy drinks and coffee can give you the extra boost you need to be extra productive during the day, but consuming large amounts of sugar or caffeine before bed can make it a lot harder to fall asleep and stay asleep.
Limiting the consumption of sugary soft drinks, energy drinks and coffee has been proven to lead to healthier sleeping habits. Try switching to water or tea (decaffeinated) before bed to keep yourself hydrated.
Avoid nighttime vomiting
Skipping a night to finish an assignment or project is not a wise choice. Not only can it lead to exhaustion the next morning, a lack of sleep can hinder your body's ability to function properly.
A recent study reported that someone who has not slept for a night often experiences the same cognitive impairments as a person who has had too much to drink.
This proves how important sleep is for our body. When a big deadline is approaching, avoid procrastination so that you don't have to spend all night getting your work done. You will soon find that the lack of sleep is simply not worth it.
Sleep with your curtains open
Leave your curtains or blinds open a little before going to bed. This allows sunlight to get through and wake you up more naturally. Especially on sunny days, this can be a very effective strategy for waking up early.
Put your alarm clock out of reach
To prevent your alarm clock from snoozing, place your phone or alarm clock on the other side of the room where your bed is. This way, when your alarm goes off, you really have to get out of bed to turn it off. This prevents the temptation to snooze your alarm and ensures that you wake up at the right time.
Start with a workout
Whether you're running around the block, heading straight to the gym, or just doing some jumping jacks in your bedroom, a workout is just what you need to get your blood pumping. Push ups are one of our favorite types of morning exercise because they are an effective way to wake up properly.
Take a cold shower
A hot shower is usually the first thing on the agenda for people who want to get up early. However, warm water can make you more sleepy. One tip that can help you wake up is to give yourself cold water for 30 seconds, then switch to extremely hot for 30 seconds before getting cold again. Some people even forgo the hot water altogether and take a cold shower instead – just like with the Wim Hof method. Either way, if you include a cold shower in your morning routine, you will wake yourself up very effectively.
Finally about waking up early
Training your body to wake up early takes time, so don't expect to wake up right now at 5am. Try making small changes to your routine to allow for early waking, such as setting an earlier bedtime, moving your alarm clock, or abstaining from snacks and sugary drinks before bed.
With these small changes, your body will eventually get into the habit of getting up early. You will thank yourself!
Sources ao BetterHumans (link), Entrepreneur (link), Herzing (link), ZenHabits (link)
