If you want to learn how to wake up early and feel energized, then you have to understand your sleep cycle first.
The reason why you need to know your sleep cycle is because it will allow you to improve the quality of your sleep and therefore wake up earlier.
Sleep consists of 5 stages that are categorized into two: NREM (non-rapid eye movement) and REM (rapid eye movement).
Our body goes through each stage during a full sleep cycle, which takes about 90 minutes.
We start out in the NREM stages of 1, 2, and 3, then we finish with REM sleep.
Here is what your body does in each stage:
Stage 1: Your body is starting to feel relaxed.
Stage 2: Your breathing is getting slower, and your heart rate is steady.
Stage 3: This is where we feel restored as our body is growing and repairing our tissue.
Stage 4: Your brain is processing information from the day and helps you retain memories and learn things.
Knowing your sleep cycle can allow you to wake up earlier and feel more refreshed.
If you want to wake up earlier, here are a couple things you should know.
You should try to time your mornings to when you’re in a lighter sleep.
Let’s say you sleep the normal amount of hours, which is 7-9.
You would want to aim for the 90-minute mark when you’re closest to waking up.
You can do this by using a sleep tracker, which can tell you what times you are in different stages of sleep.
Once you get a good understanding of your sleep, you will be able to wake up earlier.
Not only will this allow you to wake up earlier, but it will allow you to be more productive during the day.
I hope you understand your sleep cycle a little bit better and know how you can use it to your advantage.
Here are 12 tips that will teach you how to wake up early without feeling tired.
1. Get Enough Sleep
This should be obvious, but you have to get enough sleep.
If you sleep 7-9 hours, then you should be waking up at 5-7 in the morning.
You can’t sleep at midnight and think you’re going to wake up at 5 feeling awesome.
It’s just not going to happen unless you’re some sort of superhero.
When you don’t get enough sleep, you tend to be more tired during the day.
You will feel tired and not be able to focus very well.
Make sure to get enough sleep so you can wake up earlier.
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2. Go to Bed at the Same Time Every Night
Your body feels safe when it knows what is going to happen.
If you go to bed at the same time every night, your body will get used to it.
Your body has a clock inside of it that determines when you should feel tired and when you should feel awake.
Make sure you are repeating this process every single day so you can wake up early.
Even on the weekends, you should still wake up at the same time.
You may be thinking it’s the weekend, let me sleep in.
Yes, you can sleep in, but your body won’t appreciate it when you have to wake up early for work on Monday.
Make sure you are setting an alarm as if it’s a meeting that you can’t miss.
3. Create a Relaxing Bedtime Routine
What helps you relax before bed?
Do you watch TV? Read a book? Take a nice, warm shower?
Figure out what helps you relax and do it as part of your bedtime routine.
Your body will start to recognize that when you do these things, that it’s time to sleep.
Avoid looking at any screens such as your phone, tablet, or TV.
This will make it harder for you to fall asleep.
Try reading a book before bed or journaling.
You can also try meditating or doing some deep breathing exercises.
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4. Set a Goal for Waking Up Early
Why do you want to wake up early?
Are you wanting to wake up early so you can fit in a morning workout?
Do you want to wake up early so you can study?
Figure out your why and tell yourself why you want to wake up early before you go to bed.
When your alarm goes off, repeat your why in your head.
For example: If my why is I want to wake up early to work out.
You should visualize yourself working out and how great your body will feel after you finish.
Another example would be if you want to wake up early to study.
Visualize yourself graduating college and accomplishing your goals.
Your why is what is going to motivate you to keep waking up!
5. Place Your Alarm Clock Across the Room
If you struggle with hitting the snooze button all the time, then I have the solution for you.
Place your alarm clock across the room.
You have to get out of bed to turn it off.
Once your feet touch the ground, you are more likely to stay awake.
You can make this even better by saying a positive morning mantra when you wake up.
For example, you can say “I’m up and today is going to be a great day!”
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6. Let in Natural Light
When you wake up, open your curtains or go outside.
Letting in natural sunlight will wake you up instantly.
Our bodies are naturally programmed to wake up when we feel sunlight.
It also stops you from hitting the snooze button because your room is bright.
If you live in a place where it doesn’t get sunny in the morning,
I would recommend you buy a wake up light or lamp.
These lights mimic sunlight and will slowly brighten up.
7. Avoid Caffeine Late Day
Did you know that caffeine can stay in your system for up to 8 hours?
If you drink coffee, tea, or any energy drinks during the afternoon or evening, it could be the reason you’re not falling asleep.
Make sure you stop drinking any caffeine after lunchtime.
If you’re looking to hydrate, make sure you drink water.
Once it starts to get closer to your bedtime, you should avoid drinking any fluids.
This will prevent you from waking up in the middle of the night to use the bathroom.
Remember your day starts the night before, so prepare for your morning ahead.
If you love drinking something warm at night, reach for caffeine-free tea such as chamomile tea or warm milk.
8. Prepare for Your Morning the Night Before
Pack your bag, lay out your clothes, or prep your breakfast.
When you know what you have to do in the morning, you will feel less stressed about waking up.
It’s one less thing you have to think about during your morning.
You will thank yourself the next day when you have everything laid out for you.
Imagine yourself waking up and knowing what you’re going to wear and what you have to do.
9. Exercise
Exercising doesn’t just help you during the day; it also helps you at night.
When you’re active during the day, your body craves sleep at night.
You don’t have to go crazy at the gym and lift heavy weights.
Go for a walk or do some stretches if that’s what you prefer.
Just make sure you’re getting active during the day.
Exercising will allow you to sleep better at night, which will allow you to wake up early.
10. Eat a Healthy Diet
Eating the right foods during the day will allow you to have more energy in the morning.
Try to eat balanced meals that include fruits, vegetables, protein, and carbs.
Avoid eating heavy meals before bed, as this will make it harder to fall asleep.
Make sure you’re eating right so your body has the energy to wake up.
Try eating foods that contain magnesium, as it will allow you to relax at night.
11. Start Small
If you’re wanting to wake up from 8 o’clock to 5 in the morning, you should start by waking up 15-30 minutes earlier.
You wouldn’t want to change your sleep schedule by 6 hours because your body will feel it and you’ll feel tired.
Start small and work your way up until you feel you can wake up at 5.
Remember it takes time to change, so be patient with yourself.
If you wake up 5 minutes earlier than the day before, that’s progress!
12. Stay Consistent
Like I mentioned, it takes time to change your sleeping habits.
You’re not going to wake up one day and feel amazing at waking up earlier.
You will have days where you feel super tired, but that’s okay!
As long as you’re consistent, you will start to see results.
After you wake up earlier for a while, it will start to become your normal.
Final Thoughts
Waking up early is simple if you know what you’re doing.
I hope these 12 tips helped you on how to wake up early without feeling tired.
Start implementing these tips into your life, and you will see a change.
Don’t forget to set your alarm and stop hitting the snooze button.
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