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Lose an hour in the morning, and you will be all day hunting for it. – Richard Whateley
The harsh truth is, it is not at all easy to wake up early in the morning. Most people put on a few early alarms, keep snoozing them until late, and at last, pull their weary selves out of bed.
Then they spend the day dragging themselves on until the evening when they watch a few shows and finally hit the bed.
If you are like one of those, you might agree this is not the best way to go about your life.
Now, get this: if most of your days are successful, you cannot fail in life. And if you spend most of your days struggling and failing, you find it hard to be successful.
Experts associate many health benefits with the habit of early rising. As the popular saying goes, the early bird catches the worm.
5 Strategies For Waking Up Early
If you’ve been unable to wake early, don’t worry. We have a solution.
Forming the habit of waking up early is not easy. However, it’s doable.
Here are 5 proven ways to wake up early:
1. Set an alarm and put it out of reach.
This is a classic tip for waking up early, and for good reason.
It’s hard to ignore an alarm clock that’s blaring right next to your head, but if you put it across the room, you’ll have to physically get out of bed to turn it off.
This will help you to wake up more slowly and gradually, which is better for your overall mood and energy levels.
In addition, putting your alarm clock out of reach can help you to avoid hitting the snooze button. If your alarm is right next to you, it’s easy to just roll over and hit snooze without even opening your eyes. But if you have to get out of bed to turn it off, you’re more likely to actually wake up.
- Set your alarm for the same time every day, even on weekends. This will help to regulate your body’s natural sleep-wake cycle.
- Choose a sound that you won’t easily ignore. A loud, blaring alarm is usually best.
- Place your alarm clock in a well-lit area, so that it’s easy to see when you wake up.
- If you’re still having trouble waking up, try using a light alarm clock. These clocks gradually get brighter over a period of time, which can help to wake you up more gently.
So, use this tip tonight to wake up early tomorrow and start your day off on the right foot.
2. Take Baby Steps (Micro-Habits)
Your body has an internal clock, and you’re going to reset it in baby steps.
Don’t try to go from sleeping in until 10am to waking up at 6am overnight. This will only lead to frustration, and you’re more likely to give up.
Instead, start by waking up 15–30 minutes earlier each day, or even 5–10 minutes earlier.
This will give your body time to adjust to the new schedule and make it less likely that you’ll feel groggy or tired.
You can also use the “micro-habits” approach. This involves breaking down your goal into smaller, more manageable tasks.
For example, you could set a goal to open the curtains at 6am when your alarm rings.
Once you’ve mastered that task, you can then move on to the next one, such as moving out into the sun to do a little run.
By taking baby steps and using the micro-habits approach, you’ll be more likely to succeed in your goal of waking up early.
- Start by waking up 15-30 minutes earlier each day.
- Use the “micro-habits” approach to break down your goal into smaller, more manageable tasks.
- Reward yourself for each step you take.
- Don’t give up if you have a setback. Just keep going and you’ll eventually reach your goal.
3. Make Your Bed As Soon As You Wake Up
This is a simple but effective way to start your day off on the right foot. Making your bed takes just a few minutes, but it can make a big difference in your mood and productivity.
When you make your bed, you’re essentially telling yourself that you’re ready to start the day. You’re setting up for yourself a more organized day.
It’s a small accomplishment that can give you a sense of pride and motivation.
It can also help to reduce the temptation of getting back into bed. This is especially true if your working space is near your bed or in your bedroom.
Also, making your bed can help to improve your sleep quality at night. When you make your bed, you’re setting up your bed for a cleaner and relaxing environment, which can make it easier to fall asleep.
- Put away any clothes or belongings that are on your bed.
- Smooth out the sheets and blankets. Tuck in the corners.
- Put on a fresh sheet, if you can. Add a decorative pillow or two.
- Make it a habit to make your bed every morning, even on weekends.
4. Take A Cold Shower
Most people love the feeling of a warm shower in the morning, but it turns out that warm water can actually make you feel more tired. This is because warm water lowers your body temperature, which can make it harder to wake up.
On the other hand, cold water has the opposite effect. It raises your body temperature and can help to wake you up. In fact, studies have shown that taking a cold shower can improve alertness and concentration.
This study found that cold-water immersion (CWI) was associated with an increase in heart rate, blood pressure, respiratory minute volume and metabolism.
Decreases in end tidal carbon dioxide partial pressure and a decrease in cerebral blood flow were also reported.
There was evidence of increases in peripheral catecholamine concentration, oxidative stress and a possible increase in free-radical-species formation.
While this study found that taking a cold shower for 3 minutes after exercise improved recovery time by up to 50%. The study also found that cold showers reduced inflammation and muscle soreness.
Another study, published in the journal “Frontiers in Physiology”, found that taking a cold shower for 1 minute increased heart rate, blood pressure, and metabolism. The study also found that cold showers decreased end tidal carbon dioxide partial pressure and a decrease in cerebral blood flow.
So, as you can see, cold showers can have many benefits for both physical and mental performance.
That said, more research is needed to better understand the mechanisms behind these benefits.
A cold shower is a great option to wake up your body and brain, and start your day off on the right foot.
It may not be the most pleasant experience at first, but you’ll definitely feel more alert and awake afterward. And who knows, it might even help you to improve your physical performance as well!
- Start with warm water and gradually turn it colder.
- Don’t stay in the shower for too long. Just a few minutes is enough.
- If you can’t handle the cold water at first, start with shorter showers and gradually increase the duration.
- Make it a challenge to see how long you can stay in the cold water.
- Listen to music or a podcast while you’re in the shower to distract yourself from the cold.
- Reward yourself with something you enjoy after your shower.
5. Workout In The Morning
Working out in the morning is a great way to start your day. It can help you to wake up, feel more alert, and improve your productivity levels.
People who work out in the morning had better sleep quality than those who work out in the evening. Morning workouts also improve mood and cognitive function.
Also, those who worked out in the morning were more likely to stick to their workout routine than those who worked out in the evening.
Here are some more specific benefits of working out in the morning:
- Improved mood. Working out in the morning can help to improve your mood and reduce stress levels. This is because exercise releases endorphins, which have mood-boosting effects.
- Increased energy levels. Working out in the morning can help to give you more energy throughout the day. This is because exercise helps to improve your body’s metabolism.
- Improved focus and concentration. Working out in the morning can help to improve your focus and concentration. This is because exercise helps to increase blood flow to the brain.
- Weight loss. If you’re looking to lose weight, working out in the morning is a great way to do it. This is because exercise helps to burn calories and boost your metabolism.
- Reduced risk of chronic diseases. Working out in the morning can help to reduce your risk of chronic diseases such as heart disease, stroke, and diabetes.
So, pull out your planner or journal and write down what exercises you will do tomorrow morning.
- Choose a workout that you enjoy and that is challenging but not too strenuous.
- Workout for at least 30 minutes.
- If you’re not used to working out in the morning, start with shorter workouts and gradually increase the duration.
- Find a workout buddy to help you stay motivated.
- Listen to music or a podcast while you work out to distract yourself from the early hour.
- Reward yourself with something you enjoy after your workout.
Your morning plays a critical role in shaping your entire day. If you wake up happy and motivated, chances are you might achieve your goals and even surpass them.
10 Benefits Of Waking Up Early In The Morning
Successful people leave their beds early. Their idea is to win some productive hours before the din of the day begins.
Here are 10 benefits of waking up early:
1. Time To Make And Eat A Healthy Breakfast
Waking up early gives you enough time to make and enjoy a healthy breakfast.
Otherwise, you get just so many minutes to get ready for work. And it can make you just gulp down your breakfast or grab some unhealthy fast food on the way, like doughnuts or fries.
If you get up especially late, you might even skip breakfast, which can leave you feeling tired and less focused during the day.
Waking up at least an hour earlier can let you prepare a good meal. And allow you to eat mindfully to start your day right.
2. Get Enough Time To Exercise
Many people plan their gym-time in the evening, after work. While this sounds like a great idea, it rarely gives a good workout.
By evening, they’re too tired or distracted. It increases your chance of injury.
Waking up earlier gives you time to fit in exercise before your day starts, making it easier to stick to a workout routine.
Morning exercise is a great way to boost your energy and focus for the day. You don’t need much time—just 30 minutes of exercise can get your heart pumping.
Check out our science-backed Guide To Build An Exercise Habit.
3. Improves Your Productivity
Early risers get more done. They use those extra hours to do some deep-focus work while everyone else is still asleep.
Research shows that your brain is sharpest in the morning, so tackling your high-priority tasks early helps you get more done in less time.
Many successful people wake up before or around 5 a.m.
Waking up right when your alarm goes off also builds discipline and boosts your energy throughout the day.
Avoid hitting snooze on your alarm. It signals your body it’s okay to procrastinate. And then it grows into an unhappy habit of procrastination.
4. Improves Sleep Quality
Having a regular sleep routine makes it easier to fall asleep and wake up at the same time every day. This helps your body’s internal clock, called the circadian rhythm.
- If you go to bed and wake up at different times, like on weekends, your body struggles to adjust.
- But when you wake up early consistently, your body naturally gets sleepy at bedtime, leading to better sleep.
So, get up early to greatly improve the quality of your sleep.
Did you know about these 6 Scientific Sleep Hacks?
5. Get Your Essential Quiet Time
Waking up early means you get to enjoy the peaceful, quiet time when most people are still asleep.
This can help clear your mind and reduce distractions, giving you more focus.
Quiet mornings are perfect for activities like meditation or reflecting on your day. If you haven’t started meditating, early mornings are a great time to begin.
Look at this Easy Guide To Start Mindfulness Meditation.
6. Improve Your Concentration
When you wake up early, you can plan your day and focus on your tasks without interruptions.
You’ll have time to get organized before everything else starts, helping you stay more alert and productive throughout the day.
7. Betters Your Skin Health
A good night’s sleep can make your skin look healthier.
Waking up early gives you extra time to care for your skin. Late risers often rush and don’t have time for steps like moisturizing, hydrating, or applying sunscreen.
By getting up early, you can take better care of your skin and make a “fresh” impression wherever you go.
8. Helps You Be On Time
Waking up early makes it easier to be on time for appointments and finish tasks that need to be done early.
Being late to meetings or school can leave a bad impression and might hold you back.
But when you show up early, you impress others and increase your chances of success, whether in school or your future career.
9. Boosts Your Problem-Solving Ability
When you wake up early, your mind is more organized and ready to handle the day. This makes it easier to solve problems without getting stressed.
Instead of complaining or blaming others, you’ll focus on finding solutions, which will come more naturally when you’re energized and motivated.
10. Get More Family Time
If you’re not rushing to finish tasks late at night, you’ll have more time to enjoy with your family.
You can have dinner together, read bedtime stories, or just relax. Spending this extra time with your loved ones will strengthen your bonds and make home life happier.
10 Inspiring Quotes To Wake Up Early
1. Lose an hour in the morning, and you will be all day hunting for it. — Richard Whately
2. One key to success is to have lunch at the time of day most people have breakfast. — Robert Brault
3. “Life is too short,” she panicked, “I want more.” He nodded slowly, “Wake up earlier.” — Dr. Sun Wolf
4. The sun has not caught me in bed in fifty years. — Thomas Jefferson
5. The time just before dawn contains the most energy of all hours of the day. This has helped me become an early riser and an early doer…. When I wake to see that it’s light out already, I feel the world has started without me. — Terri Guillemets
6. It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom. — Aristotle
7. I would have it inscribed on the curtains of your bed and the walls of your chamber: “If you do not rise early, you can make progress in nothing.” — William Pitt Chatham
8. The difference between rising at five and seven o’clock in the morning, for forty years, supposing a man to go to bed at the same hour at night, is nearly equivalent to the addition of ten years to a man’s life. — Philip Doddridge
9. Early to bed and early to rise, makes a man healthy, wealthy and wise. — Benjamin Franklin
10. At dawn, when you have trouble getting out of bed, tell yourself: ‘I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?’
— But it’s nicer in here…
So you were born to feel ‘nice’? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?
— But we have to sleep sometime …
Agreed. But nature set a limit on that — as it did on eating and drinking. And you’re over the limit. You’ve had more than enough of that. But not of working. There you’re still below your quota.
— Marcus Aurelius, Meditations 5.1
Learn From The Miracle Morning
The Miracle Morning by Hal Elrod introduces six steps, called Life S.A.V.E.R.S., to help you create a strong morning routine:
- Silence: Start your day with quiet activities like meditation, breathing exercises, or prayer to calm your mind.
- Affirmations: These are positive things you say to yourself regularly. They help you replace negative thoughts with a more positive attitude.
- Visualization: Picture yourself achieving your goals. This helps keep you motivated and focused on what you want to achieve.
- Exercise: Exercising regularly is key to success. It strengthens both your body and mind, giving you more physical and mental energy.
- Reading: Learn new things by reading books or articles from experts. This helps you stay ahead and develop new skills.
- Scribing: Write down your thoughts and feelings in a journal. This clears your mind, helps you process emotions, and lets you set future goals.
The Life S.A V.E R.S. routine is a good way to make your mornings more successful and reach your goals. I suggest you give it a try.
Final Words
If you’ve never had an excuse to get up early, now you have ten reasons. Do not overlook the benefits of waking up early.
You need to start forming this habit as early as you can to unlock your potential. Take baby steps and don’t ignore your inner voice.
Happiness is a moving target if you pursue it. Everybody seems to desire it in direct or indirect ways.
But if it were easy to get a lasting grip on it, we wouldn’t have to keep looking for it. 10 best happiness interventions from positive psychology.
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Author Bios: Leon Collier, a freelance writer, wrote a short, early version of it. Rewritten, expanded, researched, and edited by Sandip Roy.
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