How to wake up early morning: 5 expert tips that work like magic

Waking up early is a game-changer for productivity, mental well-being, and health. But let’s face it, it can be challenging to break the habit of sleeping in. If you’re trying to become a morning person, starting the day with energy and positivity, a few small tweaks can work wonders. Here are 5 best tips that can transform the mornings — and they’re all surprisingly simple to add to the routine!

Keep your alarm clock far away from you

It’s tempting to hit snooze, but keeping your alarm across the room forces us to get out of bed to turn it off physically. This small action helps reduce the grogginess and pushes us to commit to being up. Add a quick task, like standing up to turn off the alarm, tricks the brain into staying awake rather than going back to sleep. Place the alarm on a shelf or in a corner that can’t be reached from the bed. For a stronger effect, consider a loud or upbeat alarm tone that’s hard to ignore.

Resist going back to bed

When you’ve turned off the alarm, it’s very much important to resist the urge to crawl back under the covers, which can derail the morning before it even begins. The body craves routine, so getting into a habit of not returning to bed helps signal to the brain that it’s time to start the day. Consistency is quite important in building a habit, and the more we resist going back to bed, the easier it becomes to stay up. Open the curtains or turn on a bright light as soon as you’re up. This tells the body’s internal clock that it’s morning, making it easier to feel alert.

Take a cold shower right after waking up

Cold showers might sound intense, but they’re an amazing way to wake yourself up. The shock of cold water increases blood flow, refreshes the mind, and brings us into an alert state quickly. As per a study published in the Lifestyle medicine journal in 2020, cold exposure activates your nervous system, which can boost mood and energy levels throughout the day. Even a quick rinse with cool water can make a difference in waking up your body and mind.
Eat light and go to bed early the night before

Eat light and sleep early

One of the best things one can do to wake up early is to prepare the night before. Eating a heavy meal before bed can disturb sleep, so try going for a light dinner that won’t keep you up. Going to bed earlier also helps us wake up feeling rested and less tempted to hit snooze. As per a US National website getting between 7-9 hours of sleep is optimal for most adults, so plan your evening accordingly. Set a wind-down routine an hour before bed — dim the lights, avoid screens, and sip on a calming tea to help signal bedtime to your body.

Don’t oversleep on weekends

It’s tempting to catch up on sleep over the weekend, but sleeping in can actually disrupt the body’s rhythm, making it harder to wake up early on weekdays. Instead, try to keep a consistent wake-up time, even on weekends, which helps the body get into a reliable rhythm. This habit might feel tough at first, but over time, it makes waking up early feel natural. Plan enjoyable morning activities on weekends to motivate yourself to wake up at the same time. A favourite breakfast spot, a coffee with a friend, or a morning walk can make getting up easier and keep your body clock steady.