How to Wake Up Early

Do you have a job that requires early rising, but seem unable to get out of bed in the morning? Maybe you feel grouchy, sleep-deprived and sluggish. Read on to find out how to awake early, full of energy.

The Dos of Waking up Early for Work

Teaching yourself how to wake up early is a process that may take a few weeks. Once new routines haves been set, you will find it becomes a habit and is much easier to maintain. Here are some specifics on things you can do to rearrange sleep routines, optimize rest and train yourself to awake early:

• The most obvious way is by going to bed earlier. The average person needs eight hours sleep per night. Decide what time you need to get up and deduct eight hours off this to get a time to go to bed.
• If there is a discrepancy of thirty minutes or more between your actual and desired bed time, it is a good idea to make the changes in 15 minute intervals. Once your body has adapted to this small change, add another 15 minutes on until you are going to bed at the optimal time.
• Set an alarm to help you awake at the desired time. A soft musical alarm is less intrusive than a loud jangling one and may help you awake in a better frame of mind.
• Be careful what you do during the hour before going to bed. Ideally this should be a time when you unwind and relax. Chatting with a partner, reading a book or having a warm bath are good activities to engage in. Experiment with what works best and form new habits around this.
• In some cases, a hot milky drink can help with relaxation. Don’t drink too much or you may need to get up to use the bathroom during the night.
• A large part of changing habits is in the attitude of your mind. Write out a list of why you need to change your sleeping habits and read through it at least once a day. Include the benefits an early start will offer as well as encouragement that you can do this.

The Don’ts of Waking up Early for Work

As well as making positive changes to your behavior, there are a number of things you should avoid when retraining yourself to wake up early:

• Don’t watch violent or dramatic television shows that may stick in your mind and cause nightmares or restless sleep.
• Is your bedroom in a quiet part of the house? If it is next to the room of someone who stays up late, plays loud music or bangs around their room, you may need to request that they limit the noise after a certain hour.
• Napping during the day can interfere with night sleep, especially if you are going to bed earlier than you are used to. It is best to avoid sleeping during the day as far as possible.
• Avoid alcohol, coffee, chocolate and rich heavy meals at bed time. All of these can cause wakefulness.

How to Wake up Early and Maintain the New Routine

Once your body clock has adjusted to awaking early, you will find you start to awake at the same time most days. On weekends, don’t go back to sleep as this can interfere with your new sleep routine. Rather read a book in bed or get up and do something you enjoy. On occasion, a late night dinner, a party or a trip away from home can interfere with your sleep. Be firm with yourself and don’t lapse into old habits of waking up late. In most cases, people find it easier to maintain an early waking hour if they stick to it consistently.

When looking at how to wake up early, using the above suggestions as a checklist can be helpful. Go through the list and work out what suits you best. It may be a good idea to write these into a plan that you can follow day by day. There will be a period of adjustment as your body adapts to changes in routines and habits but if you persevere, awaking earlier in the mornings will become a natural part of life.

Reference List

Mayo Clinic. 7 Tips for Better Sleep. Available at: http://www.mayoclinic.com/health/sleep/HQ01387 Accessed May 27, 2011

Avoid coffee and rich desserts at bedtime