For many of us, the thought of getting up early sounds great! This is especially true when the productivity gurus and top CEOs all seem to endorse this method. But when the alarm goes off, it’s a different story, the late night vows of “getting better” are thrown out for an extra five minutes of sleep. Your morning is no longer peaceful but a scramble.
If you’ve struggled with early rising, this article is for you. Waking up early doesn’t require superhuman discipline; it requires a strategies that are suited to your lifestyle. More importantly, it requires dedication – something that is easy to build once a clear method is present.
The Science Behind Early Rising
Understanding why early rising is difficult for some can help demystify the struggle. Our body’s natural sleep-wake cycles, called circadian rhythms, play a huge role in when we feel sleepy or alert. These rhythms are influenced by external cues such as light and temperature. Researcher Till Roenneberg from the Institute of Medical Psychology at Ludwig Maximilian University describes that “social jetlag”—where we are forced to wake up for obligations rather than natural rhythms—can make mornings particularly tough for night owls.
By now you have probably heard that most adults need 7-9 hours of sleep for optimal functioning. Without enough restful sleep, early rising is almost impossible. But by understanding your body’s unique rhythm and making small, intentional changes, you can ease the transition.
Why Waking Up Early is Worth the Effort
Before we dive headfirst into “how?” we need to know “why”? Waking up early has its advantages. Studies show early risers are often more proactive, focused, and less stressed. According to Dr. Christoph Randler at Heidelberg University, early risers tend to perform better academically and professionally, largely because they’re proactive. Mornings allow for uninterrupted time to tackle important tasks, plan the day, or even engage in healthy habits like exercise.
Personally, when I began waking up earlier, I noticed an immediate improvement in how I felt mentally. There was time for a quiet cup of coffee (something I needed less of), some deep work, and even a quick workout—none of which I had energy for in the evenings.
Tips to Help You Beat the Alarm Clock
Set a Realistic Sleep Goal
Aiming for an early morning without setting an appropriate bedtime is a recipe for disaster. Figure out how many hours you truly need to feel rested and count backward from your wake-up time to determine your ideal bedtime. Start with small changes, adjusting your bedtime by just 15 minutes every few days. This gradual shift allows your body to acclimate naturally.
If you’re used to staying up late, this adjustment might feel slow, but it can help you avoid lying awake in bed or feeling exhausted in the morning. Consistency is key here; try to keep the same sleep schedule on weekends to avoid disrupting your rhythm. It took me well over a couple of weeks to get into rhythm.
Establish a Calming Bedtime Routine
To make falling asleep easier, develop a routine that helps you wind down. A consistent routine signals to your body that it’s time to sleep, helping you fall asleep faster and more deeply. Research by Dr. Shelby Harris, a sleep specialist, found that people with relaxing routines like reading, light stretching, or meditating before bed fall asleep more easily.
Avoiding screens, like phones or tablets, is also critical, as the blue light they emit can interfere with melatonin production, the hormone that regulates sleep. Personally, replacing screen time with reading has helped me relax and settle down more quickly at night. I have previously written an article on how to fall asleep that you can check out here!
Reward Yourself for Getting Up Early
Creating a morning ritual that feels rewarding can give you something to look forward to. It could be a special coffee, a walk outside, or even listening to your favorite podcast. This simple incentive can shift your mindset from “have to” to “get to.”
During my journey to become an early riser, I set up a morning reward system, and I found that taking my time to catch up my favorite novel really motivates me (comment if you want some recommendations)! Small rewards can make a world of difference in motivating you to rise early.
Leverage Morning Light
Natural light exposure in the morning signals to your brain that it’s time to wake up and reduces melatonin production. If you live in an area where mornings are dark or you find it difficult to get outside, try using a light therapy lamp. Studies by Dr. Robert Lewy at the Oregon Health & Science University show that morning light exposure can improve mood, alertness, and energy levels.
When I started getting into the habit of walking outside in the early morning, even for a few minutes, I noticed that I felt more awake and energized. Exposure to natural light can be a great boost for early risers.
Optimize Your Sleep Environment
A well-designed sleep environment can make getting quality rest much easier. Keep your room dark, cool, and quiet, and invest in a comfortable mattress and pillows. If noise is an issue, consider using earplugs or a white noise machine.
Having experimented with different sleep environments, I found that a few small changes—such as blackout curtains and white noise—made it easier to get quality rest, which in turn made waking up early much less of a challenge.
Rely on Accountability
Having someone to hold you accountable can be a powerful motivator. Tell a friend or family member about your goal, or find an accountability partner who also wants to rise earlier. Another method is setting up a morning phone call or text to check in with someone.
When I first started, I teamed up with my roomate who was already well accomplished in waking up early. Having that mutual check-in every morning provided just the right amount of motivation.
Track Your Progress and Celebrate Wins
Tracking your progress with a journal or an app can keep you motivated. Each morning, write down what time you woke up, how you felt, and any small victories. Celebrate progress, even if it’s as small as waking up on time three times in a week. Dr. Teresa Amabile, a psychologist at Harvard, has shown that acknowledging small wins can have a big impact on motivation and long-term goal achievement.
After a few weeks of tracking, I began to see consistent improvements in my mornings, which made me realize that I was genuinely adjusting to the new routine.
Overcoming Common Roadblocks
Dealing with Setbacks
Even with the best intentions, life happens. The key is to view any setback as a temporary glitch, not a failure. Instead of giving up, aim to return to your routine the next day.
Understanding the Power of Flexibility
Remember, the goal is to find a morning routine that suits you—not to rigidly adhere to something that doesn’t feel sustainable. If you find that a slightly later wake-up time is best, adjust accordingly and take pride in the progress you’ve made. Flexibility is a powerful ally in building sustainable habits.
Conclusion: Making Early Rising Work for You
Becoming an early riser doesn’t happen overnight; it requires commitment, experimentation, and patience. The benefits—improved productivity, focus, and time for self-care—are worth the effort. By following these strategies, you can start your mornings feeling more in control, less rushed, and ready to tackle the day.
If you’re ready to beat the alarm clock, start small, stay consistent, and celebrate each step forward. You’ll be surprised by how much a little extra morning time can transform your day, your productivity, and ultimately, your life.