In this night mode world, I have seen almost 90% of people around me are late sleepers; therefore, they always get late to get up in the morning. I have some personal rules to keep me on track of getting up early and sleeping on time as per routine. If you want to know how I managed to get up early in the morning, I am going to share some secrets to getting up early in the morning. In the morning, when I rise, I stretch my body and take a bath because this wakes me up 100%, with a lot of energy.
Waking up at 4am meaning you want to achieve something big. This might be running your own business. Because in that your case you’ve to do a lot of mental work. That requires peace and time to plan.
It can take, anything from 30 to 60 days to get into the habit of getting up in the morning.
You won’t need an alarm clock after adjusting to your new sleep schedule.
Read Also: Getting Up Early | 9 Benefits of Waking up early
Getting Up Early Guide is here:
Here, I’ll share some 10 steps and walk you through some stages of habit building to help you develop the habit of waking up early in the morning without insufficient sleep and with complete freshness.
1. Let’s Start Gradually
Building a new habit can be challenging. But not for those who want something to be done. Set reasonable goals for yourself, and don’t start your day at an unnatural hour.
It’s good to take things slowly at first but that is also an achievement at the end of the day.
Start with setting the alarm for 6:45 to 50 a.m. if the previous time to get up was at 7 a.m.
You can increase the time by 10 to15 minutes if your body has adapted to the shift adjustment.
Taking it one step at a time can help your body adjust to the change.
You won’t resist the thought of waking up 10 to 15 minutes earlier than usual, and you won’t feel sleep-deprived if you do it as a new routine. That’s how you can create a new lifestyle.
2. Keep the Alarm Clock Away From the Bed
Most people are snoozers. They snooze their alarm clock more than 3 to 5 times before leaving the bed. If you are among them, you must keep your alarm clock or mobile phone set with the alarm away from your bed; you’ll be less likely to hit the snooze button. But before that, you will definitely leave your bed.
You can put the clock on a shelf or a table on the opposite side of the room instead of on your bedside table. I prefer to put my mobile phone on the top shelf or on top of the almirah. With this, I stretch my body to reach and turn the alarm bell off.
Taking those few steps to your alarm clock may be enough to wake you up, and you can help you with the problem of getting up early in the morning.
3. Get Out of the Bedroom As Soon As You Wake Up
In the bedroom, our brain has been conditioned to feel tired, and staying there will feel us sleepier.
When you get out of bed as soon as you wake up, you are less likely to go back to sleep.
While attempting to become early risers, many night owls suffer from the temptation of returning to bed after spending time in the bedroom. I always leave my bed as soon as I wake up. Leaving your bed on the wake is a win. In fact, this puts the first stone of your day’s achievements.
4. Motivate Yourself
To do something you are not good at, is always going to be hard to achieve. And for that, you must have to be motivated. If you really want that. In this, you will be more likely to get up early if you have the motivation to do so.
You might want to get up early to go to the gym or spend some time gardening, for example, because that will keep you motivated.
Try always to maintain something linked with your inspiration in front of you. Listen to music that inspires you and motivates you. Like you put your mobile phone or alarm clock away. Keep your gym clothes or gardening gloves, for example, if that is your goal, in a place where you can see them as soon as you get out of bed.
5. Reward Yourself
Everyone loves getting a reward. You may reward the system by training yourself to get up early in the morning.
You can treat yourself to a cup of your favorite coffee or some additional time in the shower. Even you can take some time to eat a mindful breakfast.
Make yourself feel unique by doing something you don’t often do to celebrate your achievement of getting up early.
Rewarding yourself with something you love encourages you to practice regularly and stay on track. Because building a new habit is always a big challenge. But not for those who remain committed and motivated.
6. Follow Proper Sleep Hygiene
Create a bedtime ritual to signal your body that it is time to sleep.
Take a nice shower to make you refresh, read your favorite book, or reflect on the good things that happened during the day.
All of these things will help you in relaxing and prepare your body for proper sleep.
Taking a warm shower prepares your body biologically for sleep.
The hot water boosts your body temperature, which subsequently declines as soon as you exit the shower.
Because your body temperature drops as you sleep, a warm bath can help you sleep more easily and complete your sleep cycle.
7. Stay Away From Blue Lights
Melatonin release can be reduced by blue light from the television or any other electronic devices like mobile phones or tablets.
This sleep-inducing hormone’s production may be insufficient or delayed, which can have a detrimental impact on your sleep quality.
It would be best if you slept early to wake up early in the morning consistently. An energetic start in the morning needs proper and complete night sleep.
Avoiding blue light for at least an hour before night will help you reach your desire to sleep early.
This habit also keeps you from browsing through your phone or tablet or binge-watching your favorite show.
All these activities may even excite your brain, preventing you from sleeping.
And if you get successful in stopping using blue light, this will help you to maintain a daily diary before sleep.
8. Be Kind to Yourself
If you’re sick or tired, take it easy on yourself, and don’t force yourself to get up too early. Getting up early when you are not well will harm your immune system. This adaptation will keep you from hating the thought of getting up early, and that is what you may not want.
9. Avoid excusing
It’s natural to want to sleep on a wet or cold day when you’re trying to train yourself to wake up early in the morning.
Avoid giving in to such reasons since it will be tough to stop the habit, and you will have to retrain yourself all over again if you do.
Don’t procrastinate. Don’t excuse. This will be going to impact your lifestyle.
10. Eat a Light Dinner
We all know Heavy and spicy foods may make us feel tired for a short time, but they take longer to digest, interfering with sleep; time, and quality.
Acid reflux and heartburn might occur if meal isn’t properly digested before you go to the bed for sleep.
Furthermore, the additional calories are stored as fat in your body, and that definitely no body wants. Because extra calories is also reason of many different diseases.
Dinner should contain no more than 500 calories.
A simple lunch of lean meat or fish with some vegetables should suffice to keep you full and prevent late-night munching.
Salmon, chicken, eggs, spinach, and almonds, which are high in tryptophan, may help you sleep better.
This amino acid, Tryptophan, is used to make the hormone melatonin.
Breakfast can be with extra calories depending on type of your job and workload even you can take it in the lunch but never in your dinner.
Sleep Needs By Age
A healthy adult need 7 hours of sleep on average to feel refreshed and energized, but your body’s sleep requirements alter as you get older.
Here’s a breakdown of sleep requirements by age, from infant to elder.
Age Sleep Hours
0 to 3 months 14 to 17 hours
4 to 11 months 12 to 15 hours
1 to 2 years 11 to 14 hours
3 to 5 years 10 to 13 hours
6 to 13 years 9 to 11 hours
14 to 17 years 8 to 10 hours
18 to 64 years 7 to 9 hours
65 years+ 7 to 8 hours
Final Thought:
Your determination determines your destination. How determined you’re will help you achieve whatever you want, whether it is building a new habit of getting up early in the morning or creating a new lifestyle. Determination is going to be the key to success.
Getting up early in the morning is not going to be a problem. But waking up early pregnant is not easy. I am talking about those women who are not alone on their own. Women with babies in their wombs should never compromise on proper sleep. For Pregnant women waking up at 4am meaning not taking care of new baby in the womb. That will be too early.
I have seen kids get up early but still complete their sleep most of the time. If a baby waking up too early continuously, is also not good for health because they may not get a good sleep during day time. Toddlers waking up too early makes it more difficult to overcome. Create a routine and forget about how to wake up early in the morning. I wake up in the morning, and i step outside and get work done as my lifestyle. If you still want to know how to wake up early morning, it means you haven’t applied this simple 10-step guide. Go again and try once more. Read it and implement it.
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