How to wake up early in the Morning (6 secret Tips)

More than half of adults hit the snooze button when waking up in the morning, suggesting they find waking up to their first alarm difficult. Many who snooze may do so because their sleep was disrupted or they are naturally “night owls.” Others struggle to wake up when they want due to sleep or mood disorders. 

We cover expert-tested tips to wake up earlier and feel refreshed and ready to start your day.

Set an Earlier Bedtime

Over one-third of U.S. adults  Trusted SourceCenters for Disease Control and Prevention (CDC)As the nation’s health protection agency, CDC saves lives and protects people from health threats.View Source do not get the recommended amount of sleep, which is seven or more hours per night.  Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source Trouble waking up in the morning may indicate that you haven’t yet slept enough that night. 

By going to sleep earlier, you can give yourself the chance to sleep more before your alarm goes off in the morning. You’ll know you’re going to bed early enough when you begin waking up feeling refreshed.

Going to bed earlier may even provide health benefits. Research shows that the timing of when people sleep  Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source is tied to health and adults who get their sleep earlier in the night have fewer negative health issues.

Limit Caffeine and Alcohol Consumption

Consuming caffeine even six hours before sleeping can disrupt sleep. Similarly, consuming alcohol in the hours before bed has also been demonstrated to disrupt sleep. 

Disrupted sleep is associated with feeling unrefreshed in the morning and hitting the snooze button. For these reasons, it’s best to limit or avoid caffeine and alcohol, at least in the evenings, when you’re trying to make waking up an easier endeavor.If you decide to continue consuming caffeine, be strategic about the timing. In one study,  Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source participants who had a tendency to go to sleep and wake up later were able to shift their sleep schedule earlier in part by only consuming caffeine prior to 2 p.m.

Eat a Healthy Breakfast

In one study, participants who ate a breakfast that contained higher amounts of carbohydrates that did not spike blood sugar levels felt more alert  Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source for the rest of that morning. Healthy carbohydrates that are not likely to spike blood sugar include steel-cut oats, whole grain bran flakes, whole grain bread, and most fruits and vegetables.

A sugary breakfast made study participants feel less alert, so be sure not to opt for a high-carbohydrate breakfast that is also high in sugar or highly refined. Most breakfast cereals, bagels, donuts, and white breads are likely to spike blood sugar.

Eat Meals Earlier Rather Than Later

If you struggle to wake up in the morning because you stay up late, altering when you eat may help. Earlier meal times have been found to help people shift their bedtimes and wake times earlier. In one study, participants successfully shifted their sleep schedule two hours earlier by eating breakfast shortly after waking up, eating lunch at the same time every day, and not eating after 7 p.m. 

Shifting meal times earlier can potentially impact your sleep schedule by affecting your circadian rhythms. Circadian rhythms are biological fluctuations that occur in the body over each 24-hour period and can impact when we feel tired or alert. The timing of factors like meals, light exposure, and physical activity can alter human circadian rhythms.

Get Morning Light Exposure

Bright light exposure in the morning can also help shift a person’s sleep schedule, making sleep and wake times earlier. If possible, try to maximize light exposure by spending time outside in the morning. You may consider eating breakfast in the sunlight or exercising outdoors.

If going outside in the morning isn’t possible due to weather or your work schedule, consider looking into bright light therapy. Bright light therapy involves sitting in front of a lamp or light box that emits bright light.

Exercise Strategically

Exercising in the morning can help shift a person’s sleep schedule earlier. Regular exercise can also improve sleep quality and reduce daytime tiredness, especially in people with insomnia.

Night people may find that they can also shift their sleep schedule earlier while exercising in the evening. However, exercising in the evening may shift the sleep schedules of morning people later. Experiment with exercising at different times of day, then stick with what seems to help you sleep best.