Have you ever planned to wake up early, just to groggily hit snooze when your alarm rings in the morning? Or promised yourself you’d go to sleep on time, but instead scrolled through TikTok or watched Netflix into the morning hours and overslept the next day? If so, well, you clicked on the right blog.
While we know we should get a minimum of seven hours of sleep per night, we also know that a lot of us don’t get the sleep that we need. And it’s not just sleep we struggle with — it’s waking up as well (or it could be your mattress…)
Waking up early might be difficult, but it comes with many benefits. We’ve investigated and being an early riser is linked to improved productivity, and increased happiness.
So if you’re looking to hack your sleep schedule to become an early riser, we’ve got you.
Change your sleep schedule gradually.
- It’s much easier to cement a new habit of waking up early if you give your body time to gradually adapt. We recommend waking up 15 to 30 minutes every week until you reach your goal.
Don’t force an early bedtime.
- If you want to wake up earlier, you should just go to bed earlier so you can get more hours of sleep, right? Not exactly. Trying to go to bed before you feel sleepy can actually induce insomnia. Instead try establishing a relaxing bedtime routine.
- Bedtime routines are helpful because they can reduce stress in the night-time hours, encouraging you to relax and wind down before bed.
Put Away Your Phone Before Bed
- You’ve probably watched an episode of TV before bed, scrolled through social media, or read a chapter on your e-reader. While watching a TikTok or playing a game may seem like easy ways to wind down at night, technology can be detrimental to sleep.
- Instead of turning to electronics before you go to sleep, incorporate activities that promote relaxation into your bedtime routine, such as reading a book or meditating,
Get Light in the Morning
- Another tip for waking up early is to incorporate natural light in the morning. Remember, melatonin is the sleep-encouraging hormone released when the body senses darkness. So, if you’re waking up in a pitch-black room, you’re putting your body at a disadvantage.
- The most obvious way to wake yourself up with light is using the natural morning light at your disposal, for example, sleeping with your curtains or shades open to let in the light.
- Waking up early can be difficult, so it’s important to have a “why” that motivates you to get out of bed. To find your “why,” think about the reasons you’re looking to change your sleep schedule. Do you want to exercise in the morning? Spend more time with your family before work? Feel more energized throughout the day?
Need an easy one? Ours is to grab that fresh cup of coffee in the morning!