Updated at: 23-06-2022 - By: Jane

You press the snooze button on your alarm clock a second time, reasoning, “Just five more minutes.”

We all know that waking up early is a pain in the butt. Too much luxury in your bed! You can’t see anything in your room, so you’re not awake. The fact that you’re not a morning person is all you need to know about yourself.

Why do you find it difficult to get out of bed in the morning? It’s not just about the softness of your pillows; it’s more than that.

In order to get the most out of your alarm clock, you need a greater awareness of your entire health and nighttime routine. Get up earlier and enjoy your morning routine more with our help.

Why should I wake up early in the morning?

Knowing how to get to sleep early and get up early offers a lot of advantages, but hearing that the early bird gets the worm can be exhausting.

You don’t want to start your day off on the wrong foot. When we’re late, it has unfavorable repercussions we may have avoided. Starting the day early with good sleep habits can help us achieve our goals. You can get your day started on the right foot whether you’ve got a lot of errands or work to complete.

Getting up early provides numerous advantages for one’s mental well-being as well. To improve our health, we need to understand how to get up earlier in the morning so that we can face the day. As the sun rises, we have a better sense of order, are more productive, and are able to get more vitamin D.

It won’t take long for a regular sleep pattern to become ingrained in your circadian rhythm. You won’t be fazed by early mornings in the future.

Having a regular morning routine is essential for long-term success. Sticking to new routines, especially waking up at the same time every day, can be difficult. BetterUp will help you stick to your new schedule and gain the benefits of waking up earlier while working toward your best self.

Morning person vs. night owl


You can be a morning or night owl for a variety of reasons. Working night shifts as a nurse means resting throughout the day, while being a baker necessitates getting up early. There are several factors that influence a person’s preference for morning or night.

Those who are early birds and those who are night owls share the same traits:

Morning person

  • Wakes up early and goes to sleep early.
  • Mornings are her favorite time of day.
  • He has a hard time staying up late.
  • As the day wears on, you get less energetic.

Night owl

  • Staying up late is a favorite pastime of hers.
  • Most mornings, he prefers to sleep in.
  • Evenings are the most productive time of day.
  • Struggles throughout the day to remain alert and focused

Why is it so difficult for some people to wake up early in the morning?

Having a hard time waking up in the morning isn’t a sign that you’re a morning person, but rather a sign that you’re sleeping poorly at night. The quality of your sleep is influenced by a variety of things, including your social life, job schedule, medications, and medical issues. You may have a different cause for being unable to get out of bed in the morning than your partner or family members.

12 Ways to Smoothly Start Waking Up Earlier

In order to improve your sleep hygiene, we must first identify some of the factors contributing to your inability to get a good night’s rest.

Here is a list of things that can cause you to wake up early in the morning because of a lack of sleep:

  • Sleep apnea and shift work sleep disorder are examples of sleep disorders
  • There is a lack of sleep or sleep deprivation in your body.
  • Mood disorders such as sadness, anxiety, and stress disrupt sleep.
  • Beta-blockers and certain muscle relaxants can disrupt your sleep cycle and keep you awake at night.
  • Your body’s internal clock (circadian rhythm) is out of whack.
  • As a nighttime habit, excessive use of electronic gadgets
  • You can’t sleep at night because of the bright lights in your room.

13 tips to help you wake up early

1. Understand your motivation.

Getting out of bed in the morning is not going to be easy if you’re more of a night owl by nature. Kenneally advises that the first several days will be difficult. People generally do great after they’ve established a new, healthy sleep habit, however.

Augelli encourages her patients to be open and honest with themselves about their motivations for making the change to an earlier bedtime. Because of societal pressure to be an early riser, this may not be enough. Keep in mind the importance of getting out of bed at the same time every day, even when you’d rather hit the snooze button.

2. Change your sleep schedule gradually.

A new habit of getting up early is much easier to maintain if you give your body time to adjust. In order to attain your goal, Augelli suggests increasing your wake time by 15 to 30 minutes each week. “Compared to big shifts, like an hour or two hours, thirty minutes is quite easy for our body to adapt to,” she explains.

3. Don’t force an early bedtime.

Isn’t it true that one way to get up earlier in the morning is by going to bed earlier? That isn’t precisely correct. According to Augelli, going to bed before you’re ready to sleep can actually cause sleeplessness. People should instead follow a calm evening ritual (more on that in a minute) and only go to sleep when they are actually exhausted. In theory, she says, you’ll eventually fall asleep earlier at night as your body adjusts to your earlier wake time.

4. Strive for consistency.

On weekdays, many of us have different sleep schedules than on weekends. According to Augelli, this yo-yoing might disrupt our internal clocks and induce “social jet lag.” As a result of the effects of social jet lag, getting out of bed in the morning becomes more difficult. On the weekend, you slept in until 10 a.m.; now it’s Monday and you want to get up at 6 a.m. As Augelli points out, you’re essentially robbing your body of four hours of rest because of the time change. Getting up at 7 a.m. on Monday would be preferable to waking up at 8 a.m. on Saturday and Sunday. A 30-minute variation in wake time between weekdays and weekends is commonly recommended by Kenneally, and he discourages napping during the day. As you plan your waking hours, remember this. On weekdays, getting up at 5 a.m. might be doable, but if you can’t stick to it on the weekends, you should rethink.

As Augelli points out, “the body loves constancy.” he says. It’s important to stay consistent seven days a week to develop the habit of waking up early for the long term. Additionally, she stresses the need of getting proper sleep each night.

5. Get light first thing in the morning.

Augelli says that exposing ourselves to light at the same time every morning can help us change our circadian rhythms (a.k.a. our natural sleep cycles) to an earlier wake time. In the first hour after waking up, you should be exposed to light for at least 30 minutes, preferably sunlight, which you can receive by going outside or sitting near a sunny window.

This may not always be possible, in which case you can use a light box with a wide spectrum or a light alarm built for this purpose if the weather and season permit. As soon as you wake up, switch on a light nearby and sit near it as you eat or do something else for the rest of your daily morning routine. As Kenneally points out, “it can be incredibly beneficial”. Make sure to switch off the light after the recommended half-hour dose has been completed. Late in the day, “you want to be particularly careful because it can have the reverse impact,” Kenneally advises.

6. Exercise at the right time.

Workouts that are timed correctly can help you sleep better (and hence make it simpler to wake up early). Avoid becoming a person who perspires at night if you don’t want that to happen.) Augelli recommends exercising outside throughout the day, while the sun is out, in order to get the most out of your workout. For those who are unable to do so, make sure to get in your workout at least two hours before night to avoid accidentally delaying your sleep. As she puts it, “we get stimulated” when we exercise. Trying to get to sleep at 10 p.m. and exercising at 9 p.m. is a recipe for insomnia, according to the author.

7. Establish a relaxing bedtime routine.

Mentally stimulating activities such as work, reading the news, or browsing through social media right before bed can engage your brain, set off unpleasant thoughts, and make it more difficult to fall asleep. Kenneally admits that she finds it difficult to shut down her computer and go to sleep after a long day of work. Changing gears so quickly is impossible for the brain.

The quality of your sleep may also be adversely affected by these activities. “The thoughts can start flowing again relatively smoothly if you wake up in the middle of the night,” Kenneally explains. Starting a nighttime ritual two hours before going to sleep will help prevent this by delivering signals to the brain that it’s time to rest. Reading, guided meditation, moderate yoga, or talking to a loved one are all examples of soothing activities.

8. Take low-dose melatonin.

As a naturally occurring hormone, melatonin reaches its highest levels several hours before one goes to bed, according to Kenneally. Kenneally recommends taking three grams of over-the-counter melatonin an hour and a half before your target bedtime each night to help you build a new habit of going to sleep and waking up earlier. Making the body and mind aware when it’s time to sleep can help.

9. Limit light at night.

According to Augelli, the light emitted by our electronic gadgets can interfere with our circadian rhythm and melatonin production, affecting our capacity to sleep. The reason she advises avoiding screens before night is because of this. For those times when that’s not an option, she recommends wearing blue-light-blocking glasses.

10. Don’t eat before bed.

According to Augelli, eating too close to bedtime might cause acid reflux or silent acid reflux, which can disrupt your sleep (and make it more difficult to wake up early). To avoid this, arrange your day so that you eat dinner at least three hours before you go to bed. It’s going to set you on a better road so you can digest before you go to sleep, she tells you.

11. Curb alcohol consumption.

You may assume that your nightly wine habit helps put you to sleep, but alcohol can actually have the opposite effect. One drink several hours before bed isn’t a significant concern for most people, but having more than that can interrupt your sleep, especially in the latter half of the night. Snoring, sleep apnea, and silent acid reflux may be more common. According to Augelli, a single night of binge drinking can have a lasting impact on your ability to get a good night’s sleep the following night. In order to get up early, you should limit your alcohol consumption—it will make a major impact in your daily routines.

12. Monitor caffeine intake.

Caffeine should be avoided in the hours leading up to night, as most people know. According to Augelli, a better rule of thumb is to consider your total daily caloric intake. Too much caffeine in the afternoon, evening, or at any time of the day might disrupt your sleep and keep you from falling asleep deeply, according to Dr. Ayala.

How much is too much, and how much is too little?? Augelli recommends that most individuals maintain below 400 mg of caffeine per day, but those who are sensitive to the stimulant or have difficulties sleeping should aim for far less (100 to 300 milligrams at most). If you’re tempted to order a venti triple shot, keep that in mind.

13. See a sleep specialist.

Consult a sleep specialist if you’ve tried everything listed above and are still having trouble getting out of bed when you’d like to. According to Kenneally, there may be additional things that are preventing you from adhering to your ideal sleep schedule. Finding the root of the problem and getting on the path to achieving your sleep objectives might be made easier by working with a licensed professional.

When should I see a doctor?


Checking in with your doctor may be necessary if you’ve tried everything you can and still can’t get out of bed in the morning.

There is no shame in getting professional help if your troubles are becoming too much to bear. It is possible to put your mind at ease by seeing a doctor to rule out any underlying health issues that may be affecting your sleep and energy levels.

Keep a sleep diary while you’re seeing your doctor. It’s important to keep track of your sleep patterns, how awake you feel when you get up, and any other concerns you observe.

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