If you are a night owl and find it difficult to wake up early, you already know the challenge. That’s a real pain to deal with grogginess in the morning with all the digital distractions nowadays.
If your hand gropes for the snooze button every morning when the alarm buzzes, like mine used to fondle earlier, there is help.
Instead of writing a long lecturing article on how to wake up early, let’s begin with figuring out reasons why you cannot wake up in the morning. And what you can do about them will follow.
Chances are high that you are being sleep deprived and might need a little alteration in your bedtime routine. If there is an underlying medical condition to blame for your morning drowsiness, there are treatments available.
In this article, I shall cover all the aspects and more so that you can soon become a perky morning person.
What Causes Difficulty in Waking Up in The Morning?
If you find it difficult to wake up in the morning, it is not just about loving your sleep a little more and hating the mornings. Medical conditions, medications, and many lifestyle factors also make it hard to wake up. These include:
- Parasomnias, such as talking while sleeping and night terrors.
- Sleep apnea causes trouble in breathing during sleep.
- Sleep deficiency involves not getting enough quality sleep.
- Anxiety and stress can interfere with your ability to fall asleep.
- Medications such as muscle relaxants, beta-blockers, and selective anti depressions
How to Wake Up Early in The Morning?
There are many answers to the question “How to wake up early in the morning?”
But, if any of the above-mentioned underlying conditions are causing you excessive sleepiness or drowsiness in the morning, you need a combination of remedies and medical treatment.
But if any medical cause is not there, these 6 tips will help you sleep better and wake up early in the morning.
1. Maintain A Sleep Schedule
Having a sleep-routine is mandatory if you want to wake up early in the morning. Which means that you must go to bed and wake up at the same time every day. You need to train your mind according to your sleep schedule, depending upon how much sleep you need.
A normal person needs to sleep 7 to 9 hours per night to wake up feeling refreshed in the morning.
Don’t invade your sleep routine during your days off. This practice will eventually help you wake up early naturally.
There are many sleep tracking applications people use when they try to learn how to wake up early. You can also hire a professional coach specializing in lifestyle coaching and guide you to achieve your new habit.
2. Improve Your Bedtime Routine
If you are binge-watching Netflix, drinking caffeine in the latter part of the day, or using any device before bed- those are may be preventing you from falling asleep.
It is necessary to improve your bedtime routine by doing something relaxing before bed. You can prefer reading or taking a warm bath instead. Mainly you need to avoid every activity that is interfering with your sleeping rhythm and triggering your sleepiness, including:
- Looking at screens such as phone and laptop
- Intaking caffeine before 6 hours of bedtime
- Napping or spending too much time in bed during the day
3. Place Your Alarm A Little Far
It is tempting to press your snooze button to get a few more minutes in bed. According to research, this sleep fragmentation (falling back asleep after waking up) causes daytime sleepiness and decreases your performance.
If you press the snooze button instead of waking up to it, keep your alarm far away from your bed so that you cannot reach out to it without getting up.
4. Eat Better
Eating better is an inevitable part of increasing your energy and sleep better. Foods that are generally considered unhealthy make you feel lethargic and diminish your energy.
A well-balanced diet full of proteins and fibers, including fruits, vegetables, and whole grains, will help you stay healthy and have a better sleep cycle.
If you want to know how to wake up early, you better start knowing how to eat better.
5. Exercise Regularly
Exercises have been proven to improve sleep, and it also treats conditions that cause insomnia and excessive sleepiness. When you regularly exercise, you gradually increase your energy levels and reduce fatigue. People with chronic fatigue can get benefited from daily exercise, according to research.
6. Treat Your Sleep Disorder
Suppose you are diagnosed with a sleep disorder, such as restless leg syndrome or chronic insomnia. In that case, you need to get it treated to sleep better and wake up early. The treatment may vary depending upon your specific sleep disorder and may include:
- Prescribed drugs to aid your sleep
- Breathing devices for sleep apnea
- Behavioral therapies
7. Find A Strong Reason
I have heard that early risers are happier and more productive. But if it is not a good reason for you to wake up early, you need to find a strong why for yourself before knowing how to wake up early.
I know changing a habit is hard, and if you really want to make your mind endure the difficulties, you must have a good reason for it.
Either it is to work more on your business, improve your fitness, or get some extra time with your friends or loved ones- you must come up with a good reason to wake up early in the morning.
It is not easy yet possible to wake up right at 6:00 am in the morning. I feel routine changes and lifestyle up-gradation will help you get rid of your morning fatigue, and you will help you learn how to wake up early.
Nothing can happen overnight, and you have to be consistent with your new habits to bring in some real change.
Start infusing the habits we have mentioned above and know what is working for you the best. If you have any medical condition causing a sleeping disorder, you need to reach out for professional help and treatment.