‘The early bird gets the worm’ is a saying you probably learned in school. Good for the bird, bad for the worm if you ask me. However, another thing that you may have learned is that waking up early can allow you to succeed in several aspects of your life. Some of the world’s most successful people are early risers. Getting up early in the morning requires discipline, patience, commitment, and dedication. It’s simple if you know how to go about it.
The inability to wake up early can be an underlying sign of several things such as poor routine, lack of exercise, insufficient diet, sleep disorder, stress, and anxiety. Many people get called ‘lazy’ or ‘undisciplined’ for not waking up early or on time. But there are serious illnesses and disorders such as chronic pain, insomnia, stress, depression, sleep apnea, and circadian rhythm sleep disorders which can cause sleepiness or difficulty getting up in the morning. If you feel that your sleep patterns could indicate something serious, do consult a doctor or a specialist. For those who struggle with waking up early, we have some tried and tested techniques that can help you.
Eat Better- You are what you eat. If you eat processed foods full of sugar and carbohydrates, you may feel sluggish, tired, and sleepy. Eating a healthy, fresh, and nutritious diet can definitely enable you to wake up early. Eating heavy meals rich in carbohydrates for dinner can delay sleep and cause you to wake up later or struggle in the morning. Add vegetables, proteins, and healthy fats to your meals to support your sleep patterns. Some experts suggest eating a good breakfast can wake you up and provide you with essential energy for your day. Oatmeal, leafy greens, and apples are some of the things recommended by experts for a healthy breakfast that energizes you. Apples are also called ‘nature’s caffeine’ for their motivational benefits.
Set a Schedule- Human beings are creatures of habits. It is better for our bodies and our minds to create a routine and set a schedule. It trains our bodies and minds to function without affecting us negatively. Figure out how much sleep you need. Studies have recommended that anywhere between 7-9 hours is ideal but it can differ for different people. Go to bed at the same time every day, ideally even on weekends and holidays and get up on the same time. Your body’s clock will adjust eventually and you will be waking up early in no time. This process can be hard in the beginning but the results are definitely worth it.
Small Steps- Take small steps every day. You don’t need to go from waking up at 9 am to waking up at 5 am. That is impossible and can cause damaging effects on your health. Start waking up 10-15 minutes earlier than your usual time. Your body will grow accustomed to the change and adapt slowly. It will also give you a chance to set your body’s natural clock.
Set an Alarm- This sounds like the easiest and most obvious way to wake up early. But many people don’t really take alarms seriously. They use the snooze button too often and too easily for the alarm to be effective. Use traditional alarm clocks instead of your phones. Getting up to switch your alarm off can give you the time to reconsider snoozing it. Sleep fragmentation increases grogginess, tiredness, and decreases performance. You can find alarms that play music or meditation chants to help you wake up. There are gradual wake-up light alarms which slowly wake you up, thus easing the process.
Workout- Start your day with a workout. Go for a run, do some stretches or yoga or just go for a walk around the block. Having a workout class scheduled first thing in the morning will motivate you to wake up early. Exercise has been proven to be helpful in improving sleep qualities and fighting disorders such as depression and anxiety. Working out first thing in the morning will reduce stress, increase your energy levels, and give you a productivity boost for the rest of your day.
Listen to Music- Listening to music immediately after waking up can pump you up and energize your mind. Have your alarm play some music or invest in a shower radio to get you excited for your day.
Take a cold shower- Cold showers can wake you up immediately. Studies have indicated that hot showers tend to make people feel sleepier. Never mind the fact that hot water can damage your skin and cause pigmentation, aging, and other issues. Balance your shower with a blast of cold water followed by warm water. Even splashing your face with cold water can do the trick.
Plan your Morning- Having something planned like a good breakfast or your coffee pot ready when you wake up can be an excellent motivator. Some people set overnight oats or have smoothies ready for their breakfast drink. You can also try to set out your workout gear or work clothes ready so that you save time and know what your morning looks like. Have a friend or family member send you a good morning text or message if you need some encouragement.