How To Get Up Early In The Morning With Simple 8 Tricks

Waking up early isn’t just about setting an alarm—it’s about aligning with your body’s natural rhythms and designing a lifestyle that fuels productivity, creativity, and well-being. While the benefits of early rising—enhanced focus, time for self-care, and a head start on the day—are well-documented, the path to becoming a morning person is often riddled with setbacks.

For many, the struggle lies not in the desire to rise early, but in the challenge of creating consistent habits that stick. Building an effective morning routine requires more than just willpower. It’s about gradually shifting your habits and mindset to support the transition. By implementing small, manageable changes, you can rewire your brain to embrace mornings as a time for growth rather than resistance.

This guide dives deeper into the why and how of each trick, offering neuroscience-backed strategies, real-world examples, and solutions to common obstacles. Whether you’re a chronic snoozer or a night owl seeking change, these steps will help you build a sustainable morning routine that works for you. With patience and consistency, you can transform your mornings into a time of empowerment and productivity, setting the stage for a successful day ahead.

Best 8 Tips to Get Up Early in the Morning

Here are the 8 best tips for waking up early in the morning, designed to help you build a sustainable and energizing morning routine.

1. Gradually Adjust Your Bedtime

Understanding Circadian Rhythms: Your circadian rhythm is a 24-hour internal clock that governs your sleep-wake cycle, energy levels, and hormone release, all of which are influenced by light and darkness. Dr. Matthew Walker, neuroscientist and author of Why We Sleep, explains that sudden changes to your sleep schedule can throw off this rhythm, leading to fatigue and irritability. Consistently working with your body’s natural rhythm can improve overall health and well-being.

Step-by-Step Plan

Start Slowly: Gradually shift your bedtime by 15 minutes every 3 days. For example:

• Current bedtime: 11:30 PM → Week 1: 11:15 PM → Week 2: 11:00 PM. This method helps prevent overwhelming disruptions to your routine.

Align with Sunrise: Use tools like the Sunrise Calculator to adjust your wake-up time in sync with the natural sunrise. This leverages natural light, making it easier to wake up. Exposure to sunlight early in the day can also enhance alertness and mood.

Monitor and Adjust: Use apps like SleepScore to track your sleep quality, offering personalized insights based on factors like room temperature and noise levels. These adjustments can help create an environment that promotes deeper and more restorative sleep.

Handling Common Obstacles

Late-Night Work: If work keeps you up late, try wearing blue-light-blocking glasses after 8 PM to minimize melatonin disruption. This can help your body wind down more effectively, even when you’re working late into the night.

Weekend Flexibility: Allow yourself a 30-minute flexibility window on weekends, striking a balance between sticking to your sleep schedule and enjoying social activities. This ensures you maintain a healthy routine without feeling deprived.

2. Create a Relaxing Evening Routine

The Impact of Blue Light: A 2018 Harvard study found that blue light from screens can delay melatonin production by up to 3 hours, making it harder to fall asleep. Instead of scrolling through your phone, try activities that activate the parasympathetic nervous system, which helps shift you into “rest and digest” mode, promoting relaxation and better sleep. Limiting screen exposure in the evening supports a more restful, uninterrupted night of sleep.

Advanced Wind-Down Strategies

Tech Alternatives: Consider using an e-ink reader (e.g., Kindle) or listening to audiobooks with warm-toned lighting to avoid blue light while still enjoying a good story. This reduces melatonin disruption and keeps you engaged without overstimulating your brain. These alternatives allow for a more peaceful transition into sleep without sacrificing entertainment.

Mindfulness Practices:

• Body Scan Meditation: Focus on each part of your body, relaxing it from head to toe for 10–15 minutes. This practice can release physical tension and prepare your mind for sleep. It helps cultivate awareness and relaxation, making it easier to drift into a peaceful slumber.
• Gratitude Journaling: Writing down 3 things you’re grateful for each evening can reduce stress and help shift your mindset to a more positive, calm state, improving sleep quality. This practice also promotes a sense of contentment and emotional peace as you prepare for rest.

Sample Routine for Night Owls

• 8:30 PM: Dim the lights and play calming ambient sounds, such as rain or ocean waves, to create a peaceful environment. This helps signal to your brain that the day is winding down and it’s time to relax.
• 9:00 PM: Try a gentle yoga flow, such as Yoga with Adriene’s Evening Relaxation session, to unwind and stretch before bed. This can ease any physical tension from the day and promote a sense of calm and flexibility.
• 9:30 PM: Sip chamomile tea while journaling about your day or practicing gratitude. This soothing ritual helps calm the mind and body before sleep.
• 10:00 PM: Put on a silk sleep mask and turn on a white noise machine for sensory deprivation, helping you create a calm, dark environment conducive to sleep. This minimizes disruptions, allowing for a deeper, more restorative rest.

This routine can help signal to your body that it’s time to wind down and prepare for rest, making it easier to fall asleep and stay asleep. With consistency, it will become a natural part of your nightly routine.

3. Hydrate Strategically

The Role of Hydration in Alertness: Dehydration can lead to fatigue, headaches, and poor concentration. A 2019 study in Nutrients revealed that drinking 500ml of water upon waking boosts metabolism by 30% for 90 minutes, giving you an energy boost and helping you feel more alert in the morning.

Optimize Your Hydration Plan

Morning: Add electrolytes (e.g., a pinch of Himalayan salt) to your water for faster absorption. This helps replenish essential minerals lost overnight and supports optimal hydration throughout the day.

Evening: Enjoy herbal teas like valerian root or passionflower, which promote sleep. These calming teas can help relax your body and mind, making it easier to wind down before bed.

Avoid: Sugary drinks or excessive alcohol, which dehydrate and disrupt REM cycles. These can negatively affect your sleep quality and leave you feeling sluggish the next day.

Pro Tip

Place a reusable water bottle on your nightstand to make hydration effortless. This ensures you stay on track with your hydration goals, even if you wake up in the middle of the night.

By strategically hydrating, you can improve both your alertness and your sleep quality.

4. Let Light Work for You

Natural vs. Artificial Light: Natural sunlight contains full-spectrum light that triggers cortisol release, enhancing alertness and regulating your sleep-wake cycle. For those in darker climates, artificial light can help fill the gap. Consider:

Light Therapy Lamps

Devices like the Verilux HappyLight (10,000 lux) mimic the effects of natural sunlight. Use them for 20–30 minutes while having breakfast to boost your mood and energy for the day ahead.

Smart Bulbs

Philips Hue bulbs can be programmed to gradually brighten, simulating sunrise and helping to wake you up gently. This gradual increase in light can help regulate your circadian rhythm and improve your overall sleep quality.

Case Study: Overcoming Winter Blues

Anna, a nurse in Norway, combats seasonal affective disorder (SAD) with a sunrise alarm clock and daily 7 AM light therapy sessions. “Within a week, my energy levels doubled,” she shares. The strategic use of light can be a game-changer in managing seasonal shifts and boosting daily energy levels.

By using light to your advantage, you can enhance both your mood and alertness, making it easier to start and maintain your day.

5. Plan a Morning Reward

The Dopamine Connection: Dopamine, the “motivation molecule,” is released when you anticipate a reward. To kickstart your day, design rewards that align with your long-term goals, helping you stay motivated and set a positive tone for the rest of the day. This anticipation can energize your morning routine and increase productivity.

Reward Ideas

Fitness: Sign up for a sunrise spin class with a friend. This combines accountability with the physical benefits of exercise and the mood boost from endorphins. It’s a great way to start your day with both physical and social motivation.

Learning: Dedicate 20 minutes to a hobby you enjoy (e.g., painting, guitar) before work. This gives you a sense of accomplishment and personal growth before diving into your daily responsibilities. It can also provide a sense of creative fulfillment that boosts your mood for the day ahead.

Avoid Reward Burnout

Rotate Rewards Weekly to keep them fresh and exciting. This ensures you don’t lose the motivation factor. For example:

• Week 1: Treat yourself to a fancy coffee from a new café.
• Week 2: Enjoy quiet time with a novel.
• Week 3: Go for a peaceful walk in a nature reserve.

By changing up your rewards, you can sustain your morning motivation and build a routine that feels rewarding and fulfilling. This keeps your mornings engaging and makes it easier to stick to your new habits.

6. Stick to a Consistent Schedule

The Cost of Social Jetlag: A 2023 study in Sleep Health found that irregular sleep schedules increase the risk of heart disease by 72%. Consistency strengthens circadian alignment, improving metabolic health and mood. Maintaining a regular routine helps your body adapt and function at its best, reducing overall stress.

Tips for Shift Workers

Fixed Wake-Up: Wake up at the same time daily, even after late shifts. This helps stabilize your internal clock. If needed, nap strategically (20 minutes post-shift) to boost alertness without disrupting your nighttime sleep.

Light Control: Use blackout curtains and red nightlights (which are least disruptive to melatonin) during daytime sleep. This minimizes light exposure and supports a better sleep environment, even when you’re resting during unconventional hours.

By sticking to a consistent schedule, you can enhance your overall health and well-being, even in the face of shifting work hours.

7. Prepare the Night Before

Decision Fatigue and Productivity: Barack Obama and Mark Zuckerberg famously wear uniforms to conserve mental energy, illustrating how reducing decisions can increase focus. Apply this principle to your mornings by minimizing tasks that require thought and energy.

Outfit Planning:

Use a capsule wardrobe for mix-and-match simplicity, making it easier to choose an outfit without wasting time or mental energy. This reduces morning stress and helps you feel put-together with minimal effort.

Meal Prep:

Batch-cook freezer-friendly breakfasts (e.g., egg muffins, chia pudding) to ensure you have a healthy and quick start to your day. Preparing meals in advance saves time and ensures you’re eating nutritious food without rushing.

The 5-Minute Nightly Ritual

• Review tomorrow’s calendar: Know what to expect the next day, allowing you to mentally prepare.
• Lay out workout gear: Set your workout clothes out the night before, so you’re ready to go first thing.
• Fill the coffee maker: Have your coffee ready to brew in the morning for a quick and energizing start.
• Write a mantra (e.g., “Tomorrow is mine”) on a sticky note: This simple practice can help set a positive tone for the day ahead, keeping you motivated and focused.

By preparing the night before, you can start your day with less stress and more clarity, setting yourself up for success.

8. Use the “No Snooze” Rule

The Snooze Button Trap: Hitting the snooze button fragments sleep into low-quality “micro-naps,” which worsen grogginess and disrupt your circadian rhythm. Dr. Rafael Pelayo of Stanford Sleep Clinic advises, “Get up at the same time daily—no exceptions.” Consistency in wake-up time strengthens your internal clock and helps you feel more energized throughout the day.

Creative Alarm Solutions

Charity Alarm: Apps like Kiwake donate money to charity if you hit snooze, adding a sense of accountability and motivation to get out of bed immediately. This creates a strong incentive to avoid snoozing and start your day with purpose.

Peer Pressure: Join a 6 AM Zoom accountability group (search “early riser clubs” on Meetup). Knowing that others are depending on you to be up and active can be a powerful motivator to break the snooze habit.

By eliminating the snooze button, you can wake up feeling more refreshed and start your day with clarity and focus.

Bonus Tips for Long-Term Success

1. Leverage Technology:

• Sleep Cycle: Analyzes snoring and room noise.
• Forfeit: An app that charges you money if you don’t submit proof of waking up.

2. Optimize Your Diet: Magnesium-rich foods (spinach, and almonds) improve sleep quality.

3. Cold Exposure: A 30-second cold shower upon waking spikes adrenaline, enhancing alertness.

Transforming into an early riser is a journey, not a sprint. Celebrate small wins: If you usually wake at 8 AM, cheering for a 7:45 AM rise is progress. Pair habits with identity shifts—think, “I’m the type of person who cherishes mornings”—to solidify change.

FAQ’s

1. How can I force myself to wake up early?

To wake up early, try setting a consistent bedtime, creating a relaxing nighttime routine, and setting an alarm across the room. You can also limit caffeine and screen time before bed and avoid heavy meals late at night.

2. What is the trick to waking up early?

The key is establishing a consistent routine, going to bed at the same time every night, and gradually adjusting your wake-up time. Avoid hitting the snooze button, and expose yourself to natural light first thing in the morning.

3. What is the 4am rule?

The “4am rule” refers to the practice of waking up at 4 AM to start the day with intention and focus. It’s often promoted by successful people like Robin Sharma, suggesting that waking up early allows time for personal growth, exercise, and setting a productive tone for the day.

4. How to 100% wake up in the morning?

To fully wake up in the morning, avoid hitting the snooze button, hydrate right after waking up, get moving with some light stretching or exercise, and expose yourself to natural light. Also, maintaining a good sleep schedule can make mornings easier.

5. Is waking up at 5 am good?

Waking up at 5 AM can be great for boosting productivity and creating morning routines. Many people find that early mornings are more peaceful and allow for uninterrupted focus. However, it’s important to ensure you’re getting enough sleep, which typically means going to bed early enough to get 7-9 hours of rest.

6. Is 6 hours of sleep enough?

Most adults need 7-9 hours of sleep for optimal health and functioning. While 6 hours may be enough for some in the short term, chronic sleep deprivation can lead to fatigue, cognitive decline, and other health issues.

7. Why is waking up so hard?

Waking up can be difficult for several reasons, including poor sleep quality, irregular sleep schedule, stress, and sleep disorders like insomnia or sleep apnea. Lack of motivation or an unfavorable sleep environment can also contribute to a hard wake-up.

8. How many hours should we sleep?

The recommended amount of sleep varies by age, but for most adults, 7-9 hours is ideal. Teenagers need around 8-10 hours, while younger children and infants require more.

9. How to get up at 5 am?

To get up at 5 AM, try adjusting your bedtime so you’re getting enough sleep. Start gradually by waking up 15 minutes earlier each day until you reach your desired wake-up time. Set an alarm across the room, and resist hitting snooze.

10. What time should I go to bed?

The best bedtime depends on when you need to wake up. For example, if you want to wake up at 5 AM, aim for a bedtime between 9:30 PM and 10:30 PM to get sufficient sleep. Consistency is key in making early wake-ups easier.

11. How to wake up at 4 am to study?

To wake up at 4 AM for studying, make sure to go to bed early enough to get enough sleep (aim for 7-9 hours). Set up a comfortable study space, set an alarm across the room, and have a morning routine to help you wake up energized.

12. Why do I struggle to get up in the morning?

Struggling to get up in the morning can be due to poor sleep quality, not enough sleep, irregular sleep patterns, stress, or not having a morning routine. Factors like depression, anxiety, or certain medications can also affect morning wakefulness.

Remember, perfection isn’t the goal. As author James Clear writes in Atomic Habits, “Every day is a chance to be 1% better.” Whether you rise at 5 AM or 7 AM, what matters is crafting mornings that energize and inspire you.