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Waking up early can be a great way to start your day and accomplish more, but it can be tough to do without feeling tired. You can develop sound sleeping habits so that you wake up each day feeling rejuvenated and energized. Even though it could take some time to become used to a new sleep pattern or bedtime routine, persistence and patience will pay off in the long run.
For the longest time, I struggled with waking up earlier. I realized that the further I slept into the morning, the more achy and tired I felt and the less I could achieve that day.
I realize I had to change things if I really wanted to change my life change, my pattern, and develop a career I would love.
Waking earlier
Generally speaking, waking up earlier than usual is referred to as waking up early. This could differ depending on personal schedules and preferences, but it usually entails rising early enough to give yourself some extra time in the morning before starting everyday activities like work or school.
Depending on their lifestyle and obligations, some individuals may define waking up early as getting up at 4 or 5 in the morning, while others may define it as getting up at 6 or 8 in the morning.
There are several advantages of waking earlier;
- Productivity gains: Getting up early gives you more time to accomplish chores and get things done, which can boost your overall output.
- Improved mental health: Research has demonstrated that rising early can enhance mental health by lowering stress levels and elevating mood.
- More time for exercise: Getting up earlier allows you to get in more exercise and start the day off well, which can benefit both your physical and emotional health.
- Improved sleep quality: Scheduling your sleep cycle more effectively can improve the quality of your sleep as well as your general health.
- Better time management: Getting up earlier allows you to schedule your day more effectively, which can enhance productivity and reduce stress.
- More time for self-care: Getting up earlier allows you to engage in self-care practices like journaling, meditation, and reading, which can enhance your general well-being.
- Better diet: With more time in the morning, you may make a good breakfast and fuel your body properly to start the day, which will improve your health and well-being.
Related: 10 Good Morning Routine Habit Of Highly Successful People
16 Tips To Wake Up Earlier Without Feeling Tired & Achy
1. Establish a consistent sleep schedule
Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes healthy sleep habits. Try to stick to your sleep schedule as much as possible, even if you didn’t get as much sleep as you wanted the night before.
2. Create a relaxing bedtime routine
A bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. Some ideas for a bedtime routine include taking a warm bath or shower, reading a book, listening to calming music, or practicing relaxation techniques like bed meditation or deep breathing exercises.
10 Amazing Night Self-Care Ideas to Cure Morning Fatigue
3. Avoid caffeine and alcohol before bed
Both caffeine and alcohol can interfere with your sleep and make it harder to fall asleep and stay asleep. Try to avoid consuming these substances for several hours before bedtime, or cut them out altogether if possible.
You can replace every other drink with relaxing teas like camomile or warm milk but if you are lactose intolerant, you can stick with Camomile and Melatonin supplements for bad days.
4. Limit screen time before bed
The blue light emitted by electronic devices like smartphones, tablets, and laptops can disrupt your sleep by suppressing your body’s production of melatonin. Try to limit your screen time before bed, or use a blue light filter to reduce the impact. Warm filters can definitely and slowly lure you to sleep.
5. Wake up with Sun rays
Exposure to bright light in the morning can help regulate your body’s internal clock and make it easier to wake up feeling energized. Consider using a light alarm clock that simulates a sunrise or opening your curtains to let in natural light.
6. Get those bones moving
Exercise can help boost your energy levels and improve your mood.
If you are just starting out exercising, you don’t need to do too much! With basic at-home equipment like Vibration Plate (for the whole body), Core & Abdominal Machine, and Folding Treadmill you can get your entire body as good as new.
Even a short walk or stretching session can help wake you up and get you ready for the day ahead.
These days, I do not even need to go out of the house to take a walk; I just stroll around my house for 15 minutes in clockwise and anticlockwise directions and return back.
7. Eat a healthy breakfast
Eating a balanced breakfast can help stabilize your blood sugar levels and provide you with the energy you need to start your day. Aim for a meal that includes protein, fiber, and healthy fats, such as eggs, whole-grain toast, and avocado. I do avocado and eggs every morning until late into the morning before my breakfast because this is what my body wants. It wants less food in the morning and that is what I’m giving it so I can concentrate and do something.
8. Stay hydrated
Drinking enough water throughout the day can help prevent fatigue and keep you alert. Aim for at least eight glasses of water per day, and consider carrying a water bottle with you to stay hydrated on the go.
9. Avoid napping during the day
While a short nap can be refreshing, longer naps during the day can disrupt your sleep schedule and make it harder to fall asleep at night. If you feel tired during the day, try to get up and move around instead of taking a nap.
10. Keep your bedroom cool and dark
A cool, dark bedroom can help promote healthy sleep by signaling to your body that it’s time to rest. Consider using blackout curtains or a sleep mask to block out light, and keep your bedroom temperature between 60-67 degrees Fahrenheit for optimal sleep.
11. Reduce stress before bed
Stress and anxiety can make it difficult to fall asleep and stay asleep. Try to reduce stress before bed by practicing relaxation techniques, such as deep breathing or progressive muscle relaxation, or by writing down your thoughts in a journal.
12. Use a sleep tracker
A sleep tracker can help you monitor your sleep patterns and identify areas for improvement. Many fitness trackers and smartwatches have built-in sleep-tracking features, or you can use a dedicated sleep-tracking app.
13. Stick to a bedtime routine on weekends
While it can be tempting to stay up late and sleep in on weekends, doing so can disrupt your sleep schedule and make it harder to wake up early during the week. Try to stick to your bedtime routine as much as possible, even on weekends.
14. Avoid eating heavy meals before bed
Eating a heavy meal before bed can make it harder to fall asleep and increase the risk of acid reflux and heartburn. If you’re hungry before bed, try eating a light snack instead of a full meal. Even some gulps of water can help you feel fuller and you realize there’s no need to eat anything else.
15. Try aromatherapy
Some scents, such as lavender and chamomile, are known for their relaxing properties and can help promote healthy sleep. Consider using essential oils or aromatherapy diffusers in your bedroom to create a calming environment.
16. Consider a wake-up light alarm clock
A wake-up light alarm clock simulates sunrise and gradually increases in brightness to help wake you up naturally. This can be a gentle and effective way to start your day and avoid the jarring feeling of a traditional alarm clock.
You can further enhance your sleeping patterns and wake up earlier without feeling exhausted by implementing these recommendations into your daily routine. Keep in mind that everyone has different sleep requirements, so it’s crucial to pay attention to your body and adapt as necessary to find what works best for you.
