How to Wake Up Early?: Tips, Benefits & More

How to Wake Up Early?: Tips, Benefits & More

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Last Updated on Jun 21, 2022

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    If you are someone who sets 2-3 alarms every day and still manages to sleep like a log till noon, then this article is for you. Your biggest challenge is ‘How to wake up early; we get it. But, we’ll let you in on a secret, waking up early is not that hard, and there are few tips you can follow.

    How to naturally wake up early might seem an impossible task for Night owls, but here, you’ll explore how to wake up early without an alarm clock, some useful tips and benefits of waking up early and how to wake up early if you sleep late!

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    Causes of Not Waking Up Early in the Morning

    Not being able to wake up early in the morning doesn’t mean that you hate mornings or can never be a morning person. Sleeping through the mornings has a lot more to do with your lifestyle rather than your likes and dislikes. What you sow, shall you reap, we know it’s an old saying, but it fits!

    Depending on how you spend your day, your sleep cycle is the result. Apart from lifestyle factors (that will be explored later), other factors like medical conditions, illness, or medications can also make it harder to wake up early.

    Some of the commonly known causes would be:

    • Insomnia:

      It is the most common type of issue that people suffer from. Almost 33 – 50% of people have symptoms of insomnia. It can be treated easily by altering the lifestyle with healthy habits.
    • Sleep apnea:

      It is when people have difficulty breathing when they lay down. Disturbed breathing can be the cause of disturbed sleep. If you don’t have insomnia and still find it hard to sleep, get yourself checked first.
    • Stress: 

      It is one of the main causes of disturbed sleep. Did you know, In the US, around 33-77% of people are highly stressed, which affects them physically? It can lead to late-nights and not being able to wake up early.
    • Depression:

      People who face depression find it hard to wake up early in the morning. As a matter of fact, these people find it hard to wake up at all.
    • Medications:

      Heavy or drowsy medications can be the reason some people sleep more.
    • Unhealthy sleeping patterns:

      Developing unhealthy sleep patterns can lead you to sleep through the day and stay awake like a night owl. Make sure you check your sleeping patterns, and they fall according to the natural clock.
    • Night shift jobs:

      If you have night shift jobs, waking up early in the morning is out of the question. These jobs really mess up your sleep cycle.
    • Illness or pains:

      If you have any kind of chronic pain or illness, it can be the major reason that you find it hard to sleep during the night.

    Tips on How to Wake Up Early

    If you find yourself struggling to wake up on time, then try following these couple of habits. Maybe these can help you explore how to train your body to wake up early!

    Set a relaxing bedtime schedule

    Setting the right time to sleep could be your lifesaver! Even sleeping starts with the right habits. Figure out how much sleep you need every night and accordingly set up a routine around it. Let’s say you need 7 hours of sleep, then go to bed at a reasonable time to get the required amount of sleep.

    Keep the alarm clock away from the bed

    Another best way to wake up would be to set the alarm clock away from the bed. This way, when the alarm buzzes, you’ll have to wake up and walk till the alarm. And once you get out of bed, try not to get back in. Sit down for a while or go to the kitchen and grab a cup of coffee!

    Work out during the day

    Working out really helps in revitalizing the body. It has proven to regularise sleep issues and reduce insomnia. Another reason why it works is, when you tire your body, the need to rest is generated simultaneously.

    Eat the right food

    Yes, there are plenty of foods that can help you sleep better. Consuming tryptophan-rich food will help you sleep better. These foods include eggs, salmon, nuts, and spinach.

    Try the digital detox

    When searching for how to sleep early and wake up early you should consider avoiding digital devices like phones, tabs, and laptops. These are the real causes of sleep deprivation. The blue lights that hit our eyes delay our sleep for 12 mins. When trying to sleep on time, remember to avoid all digital devices 1-2 hours before bedtime.

    Treat the sleeping disorder 

    If you recognize any kind of disorder like sleep apnea, insomnia, sleep deprivation, etc., try visiting a physician to get the help you need. Who knows how this will benefit you in the long run.

    Reward yourself

    Another successful way to train yourself to wake up naturally is to reward yourself constantly. Set up a bar or a weekly target, and then reward yourself with anything that will get you out of bed every morning.

    Read something before bed

    The best way to sleep on time would be to read something before you go to bed. Reading keeps the mind busy and is the easiest way to doze off.

    Aroma Therapy

    Did you know that 48% of people can’t sleep because of stress? Aromatherapy helps relieve stress. The essential oils have certain calming properties which can induce sleep easily. So, the next time you can’t sleep, try aromatherapy before bed!

    7 Benefits of Waking Up Early

    Those who wake up early know what the morning offers, but those who are still searching how to wake up early every day, should know the benefits of being a morning person. Let’s explore what the morning has to offer.

    1. Morning Energy 

    Early birds get better sleep and are more likely to be energetic throughout the day. Did you know that when you complete your sleep cycle you are more likely to be physically and mentally active? If not, then note this down. The key to a healthy mind and body is proper rest.

    With extra energy, you will always be happy and do things better. This can help you beat stress and uplift your happy hormones too.

    2. Productive hours

    Mornings are known to be more active and productive for a reason. So when you decide to start your day early, you tend to be more active in your activities. It also helps you to achieve the tasks faster without any distractions. Mornings are usually when people plan their whole day, so it also enhances your organizational skills.

    3. Stress-free start

    Waking up early in the morning gives you enough time to plan your day ahead. When you have jotted down the day, you have less to worry about. This helps you in developing a habit of planning and minimizes stress. Moreover, you can indulge in some stress-busting activities like meditation, yoga, workout or simply watching the sunrise in peace.

    4. Positive Vibes

    Early morning vibes are mostly positive. Seeing the sunrise is a beautiful sight, and it can be your weekly motivation to see it every day. Plus, when you spend some time in nature early in the morning, it tends to give you positive vibes. Starting your day with positive vibes seems like a great way to begin.

    5. More time for yourself

    When you wake up early, you have more time on your hands. This can help you to finish that morning workout you’ve been missing every day. When you are up early, you can pick up some healthy habits like going for a walk, and that might make you feel better and happy.

    6. Better sleep

    According to research, when you wake up early every morning, it helps you set your schedule of sleeping early. Sleeping early improves the mood, helps you concentrate better, reduces the chances of obesity and diseases.

    On the other hand, lack of sleep decreases sleep quality, increases blood pressure, and can weaken the immunity system.

    7. Healthy skin 

    Sleeping late at night can give you dark circles easily, but did you know that fine lines, wrinkles, and swollen eyes come along with them? Our sleep has everything to do with our health. Hence sleeping early will help in waking up early.

    Having a good sleep helps to keep the skin healthy as you get proper rest during the night and it’s a proven fact that when you get proper rest the increased blood flow repairs the skin.

    How Much Sleep Do You Need?

    Ideally, 7-8 hours of sleep is enough for humans. As we age, our sleeping habits and duration change. Babies sleep the most as compared to adults and the sleep requirement also varies from person to person. Let’s dive deep into the age-wise breakdown of sleeping hours.

    AgeSleep Duration
    0-3 months14-17 hours
    4-11 months12-15 hours
    1-2 years11-14 hours
    3-5 years10-13 hours
    6-13 years9-11 hours
    14-17 years8-10 hours
    18-64 years7-9 hours
    65+ years7-8 hours

    Summing It Up

    Waking up early isn’t a big issue and even the night owls can find some easy ways to get up bright and early every single day. The key takeaway here would be, practice takes you a long way.

    With some changes in lifestyle and habits, you too can find it easy to watch the morning sun without being tired or exhausting yourself.

    This article is for informational purposes and should not replace advice from your doctor or other medical professional.
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