Becoming an early riser isn’t just about setting an alarm – it’s about creating a routine that aligns with your natural rhythms and makes waking up something to look forward to.
We walk you through practical tips to help you rise and shine, ready to tackle the day ahead.
Switch up your alarm
Rather than wake up to a jarring tone on your smartphone alarm that will make you want to instantly hit snooze, why not find an option that’s a bit more pleasant? Consider using alarm apps that simulate sunrise or play soothing sounds to wake you up gently. Perhaps you’d like to rise to the dulcet tones of your favourite radio host or to some funky tunes – if so, a radio alarm is an excellent option. Have the alarm away from the bed so that you don’t turn it off. Allow it to keep playing and tune in until you feel awake and ready to get out of bed.
Work out the best time to go to bed and to wake up
Use a sleep cycle calculator like this one to figure out the optimal times to go to bed and wake up in order to achieve full sleep cycles. It will allow you to avoid your alarm going off while you are in the middle of a deep sleep, making it much easier to wake up. Waking up at the end of a cycle, when you are in a lighter stage of sleep, helps you feel more refreshed and alert.
Establish a consistent sleep schedule
Once you know the best times for you to go to sleep and get up, aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
Expose yourself to natural light
Sleep with your curtains open to wake yourself naturally as the sun rises. Or go outside for a few minutes upon waking to expose yourself to natural light. This helps regulate your circadian rhythm and signals to your body that it’s time to wake up.
Make a morning routine to look forward to
Plan an enjoyable morning routine that motivates you to get out of bed, whether it’s waking up to a cup of coffee, starting the day with a sun salutation, or practising gratitude.
Wake up to water
Drink a glass of water before bed and leave a glass of water by your bedside to drink upon waking up. Hydration can help kickstart your metabolism and increase alertness.
Stay consistent
Stick to your wake-up time, even if you didn’t sleep well the night before. Consistency is key for training your body to wake up early naturally.
Set goals
Establish clear reasons for wanting to wake up early, whether it’s to exercise, have more productive mornings, or simply enjoy some quiet time before the day begins.
Reward yourself
Treat yourself to a small reward for successfully waking up early, such as enjoying your favourite breakfast or spending some time on a hobby you love. Positive reinforcement can help reinforce the habit.
