Do you struggle to readily roll out of bed in the morning? Waking up early gives you ample time to indulge in a skincare routine and hearty breakfast. A well-rounded morning prepares your mind and body for the rest of the day, providing you with necessary energy, vitality, and focus.
However, jumping out of bed when your alarm clock promptly tells you to is easier said than done. Keep reading, and we'll share seven effective ways to help you wake up early.
At a Glance
- Set an Earlier Bedtime
- Establish a Relaxing Bedtime Routine
- Take Small Steps
- Limit Caffeine and Alcohol Consumption, Especially Before Bedtime
- Situate Your Bedroom to Make Waking Up Early Easier
- Expose Yourself to Light as Soon as Possible
- Follow an Energizing and Healthy Morning Routine
See Related: Tri Hita Karana: The Balinese Philosophy of Life
How to Wake Up Earlier
The average wake-up time in the United States is 7:20 A.M. The sound of your alarm clock is likely the last thing you want to hear when you've been cozily cocooned within your comforter for the past eight hours. But if you have places to go and things to do, you have no choice but to leave the comfy confines of your bed.
So, how can you make this dreaded moment a bit more manageable?
#1. Set an Earlier Bedtime
Going to sleep earlier is the best way to prepare your body for waking up early. It might seem like an obvious solution, but many people overlook this critical habit. Even if you don't immediately fall asleep, going to bed earlier will help reset your body's internal clock.
It's also a good idea to avoid screens in the late evening. Limiting your exposure to bright lights can improve your sleep quality. Stop scrolling and tuck your phone away somewhere it won't distract you.
Instead, try reading a book and drinking a soothing mug of herbal tea.
#2. Establish a Relaxing Bedtime Routine
Spend the last few hours of your evening engaging in comforting and calming activities. This signals to your brain and body that it's time to wind down and prepare to sleep. Cease all goal-directed activities, such as work emails, rigorous workouts, or research papers.
Next, limit your exposure to devices and any bright light. Stow away your phone so it won't disrupt you. Dim the lights, and light a candle or two.
The ultimate bedtime routine starts with a warm bath or shower with all-natural skincare products. Our Jamu Wellness Set features three items that are key for a well-rounded and holistic bedtime routine.
The centerpiece of the Jamu Wellness Set is our Jamu Lifestyle book, written by the co-founder of JUARA, Metta Murdaya. This award-winning book is full of recipes and stories of the Indonesian Jamu customs.
Next up in this wellness set is Tolak Angin, an herbal elixir that is made with botanicals like ginger, honey, and mint to bolster the immune system and soothe the stomach. The last component is our best-selling Candlenut Body Creme, a silky-smooth lotion that leaves the skin soft, supple, and radiant.
#3. Take Small Steps
Just because you switched your alarm from 9:00 to 6:00 A.M. doesn't guarantee that you'll suddenly be able to wake up early. Though this might work for a couple of days while your motivation levels are high, eventually, you'll be smacking the "Snooze" button when it wears off.
Your body's circadian rhythm (body clock) requires time to adjust to a new sleep schedule. Simply adjusting your alarm clock settings likely won't lead to a long-term change. It's better to slowly shift your wake-up time over a period of time. This can take days or weeks, depending on how drastic of a change you're seeking.
Every day, move your wake-up time back 15 minutes. After four days, your wake-up time will already be one hour earlier.
#4. Limit Caffeine and Alcohol Consumption, Especially Before Bedtime
Drinking caffeinated or alcoholic beverages a few hours before going to bed can significantly disrupt sleep. Even if you are able to clock in eight hours of uninterrupted sleep, that doesn't mean you won't feel groggy in the morning.
However, that doesn't mean you need to eliminate coffee altogether - you can still enjoy a morning mug of joe as long as you are strategic about timing. Try to restrict your coffee consumption to the morning. One study in particular showed that participants were able to help successfully shift their sleep schedule by only drinking coffee before 2:00 P.M.
#5. Situate Your Bedroom to Make Waking Up Early Easier
Even if you don't realize it, your surroundings could be contributing to your late start each morning. You can make those early mornings much more manageable by manipulating your environment.
For example, during the cold winter months, leave out a warm bathrobe to slip into to avoid the jarring frigid air. Another great tactic is to leave your alarm clock on the other side of the room, making it impossible to slap the "Snooze" button without standing up. Don't forget to try using a white noise machine or classical music to better optimize your sleep environment.
The night before an early morning, prepare as much as you can. Set your coffee maker on a timer so a steaming cup is ready when you enter the kitchen. Lay out your outfit beforehand so there's one less thing to ponder over.
Properly managing your morning can make it easier to wake up early. Plus, you'll likely sleep better knowing that a few things from tomorrow's to-do list are already checked off.
#6. Expose Yourself to Light as Soon as Possible
Devices and light before bed can hinder your sleeping quality and quantity. However, it can give your brain a boost in the morning if you're feeling particularly sluggish. Open your curtains as soon as your alarm clock goes off in the morning.
If your mornings aren't exactly sun-soaked, you can engage in light therapy by sitting in front of a lamp or light box. It only takes 15 to 30 minutes. Additionally, try splashing your face with cold water or immediately rinse off in the shower to stimulate the mind and body.
#7. Follow an Energizing and Healthy Morning Routine
We've already mentioned a few tips for streamlining your morning routine. In addition to preplanning the day's clothing, you should also eat a healthy breakfast and practice self-care.
Avoid high-sugar and processed foods in the morning, and instead, eat healthy carbohydrates like steel-cut oats, whole-grain bran flakes, or whole-grain bread. Fruits and vegetables are another welcome addition to a morning meal.
A skincare routine offers a chance to reconnect with yourself each morning. An enzyme facial mask and a dollop of sunscreen will help prep your skin. To enhance your beauty routine, light our Awake Candle for a mindful moment infused with the scent of fresh jasmine and dewy tea fields. Self-care is the key to a fulfilling and heartwarming morning routine that helps you feel awake, refreshed, and motivated.
Frequently Asked Questions
How Can I Force Myself to Wake Up Early?
Training your mind and body to wake up early requires a blend of habit-building and lifestyle adjustments. You don't need to consider yourself a "morning person" to wake up early.
Follow the tips and tricks we've outlined above to set yourself up for success: set an earlier bedtime, establish a relaxing evening routine, gradually shift your wake-up time, limit blue light, and avoid caffeine before bed.
Why Is It So Hard to Wake Up Early?
There are many reasons why waking up early can be difficult for you. There are a myriad of lifestyle factors that can affect your ability to be an enthusiastic morning person. Your social life, work schedule, underlying health concerns, or medications can all play a role in the quality and quantity of your sleep.
It's important to focus on living a holistic and healthy life. This will support excellent sleep!
Bonus: Top 5 Wellness Tips For A Healthier Lifestyle
Is Getting Up at 5:00 A.M. Healthy?
Waking up at 5:00 A.M. isn't inherently healthy or unhealthy. In general, waking up in the morning and going to bed in the evening is a healthy sleep schedule. As long as you get enough sleep (adults need seven to nine hours of good quality sleep per day), waking up early can be a healthy lifestyle practice.
However, waking up early can have downsides if it is improperly implemented. Sleep deprivation can lead to low mood and energy levels.
Your body's natural sleep-wake cycle and melatonin production are largely determined by the sun. This is why we are active during the day and sleep at night. A reverse sleep schedule can increase the risk of developing sleep disorders like sleep apnea or insomnia.
Final Thoughts: How To Wake Up Early
Waking up early can seem like a massive challenge if you've always considered yourself to be a night owl. If you have trouble waking up early, these tips we've outlined above will make this lifestyle change far more doable!
Keep Reading: 7 Things That Bali Is Famous For
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Juara Skincare incorporates ancient rituals with Western skincare science, creating the ultimate beauty experience. We aim to transport you from the mundane to the extraordinary with our exotic ingredients, intoxicating scents, and powerful, skin-improving formulas. All of our products are nutrient-rich and botanically based. We are proud to be certified cruelty-free. Get the latest skin care tips and info on Juara products by following us on Twitter, Facebook, Instagram, LinkedIn, and Pinterest.
