top of page

How to Get Up Really Early in the Morning With Ease

If getting out of that is a challenge, you are not alone. Despite the struggle, there are ways to make the morning run smoother. 

woman getting out of bed soft light

Many people struggle to get up and ready in the morning for many reasons. Finding the motivation to leave the comfort of a warm, cozy bed can be challenging. Sometimes, the need to stay under the covers might come from feeling overwhelmed by the thought of the day ahead.

A broken sleep can leave you feeling drained, increasing the probability of pressing the snooze button. If you have somewhere to be in the mornings, hitting the snooze button is a dangerous habit to get into. You can do some things to help make getting out of bed less painful and on time. 

Get the Sleep You Need

Sleeping enough needs to become your new priority. Sleep deprivation builds up over time, and you will gradually become more tired as you build up a sleep 'debt'. I think of sleep like a bank account; if you overdraw, you'll need to pay it back, plus interest. 

The suggested amount of sleep for adults is 7 to 9 hours, but older adults need a little less. Teenagers need 8 to 10 hours a night, but there is no correct amount. Everyone is different, and some people function on less hours than others.

The older we get, the less melatonin we produce, which is why people who may not have sleep issues develop them as they age. Broken sleep is a clue that your melatonin levels could be changing. 

Teenagers can struggle with sleep. During this stage of life, the brain's production of a hormone called melatonin changes. Melatonin is the hormone that gives us feelings of sleepiness. 

For teenagers, it is believed that melatonin is released later at night. This is why many teens seem like 'night owls'. The late production of melatonin makes it more difficult for them to sleep early, even though they need to be up early for school. 

Screen time is a compounding factor in poor sleep. Starting at screens can delay the production of melatonin. Screens should be switched off early in the evening so that you can unwind and prepare for sleep.

As an experiment to discover your natural cycle on holidays, try going to bed when you feel naturally tired. Then, see when you wake up without an alarm. Figure out when your body likes to sleep and wake up and how many hours it needs to feel refreshed. 

You may not be able to continue the natural cycle when you're back at work, but you can time it to get the hours your body needs. 

woman sleeping in grey bed

Establishing a Consistent Sleep Schedule

Maintaining a consistent sleep schedule is important. It helps you achieve good sleep quality and improves well-being. Your internal clocks, or circadian rhythms, help regulate your wake-up time and sleep time. Aim for 7-9 hours of sleep per night to ensure your body gets the rest it needs. Going to bed and waking up at the same time every day can help. Yes, even on weekends. Regular patterns can stabilise these rhythms and improve sleep quality.

Managing Blue Light Exposure

Exposure to blue light from electronic devices can disrupt melatonin production. This makes it harder to fall asleep. To improve your sleep quality, limit screen time at least an hour before bed. Instead, opt for activities that promote relaxation, such as reading or breathing exercises. This helps signal to your body that it's time to wind down and prepares you for a restful night of sleep.

Optimising Your Bedtime Routine and Lifestyle Factors

An earlier bedtime can help ensure you get enough rest, especially if you aim for a 5am wake-up. Establish a consistent bedtime routine that promotes relaxation and prepares you for sleep.

Various lifestyle factors can influence your sleep patterns. Regular physical activity, a balanced diet, and managing stress levels are crucial. Avoid energy drinks if you are sensitive to caffeine. Don't eat large meals close to bedtime to prevent disruptions like acid reflux.

Avoid strenuous activities and alcohol before bed, as these can fragment your sleep. Instead, focus on calming activities and creating a dark, quiet environment. This will help encourage deep sleep.

Developing a Healthy Morning Routine

Creating a healthy morning routine can boost your energy levels and set a positive tone for the day. Start by rehydrating your body with a glass of warm or cold water. Follow this with some light physical activity like stretching or a short walk. This helps shake off sleep inertia and gets your blood flowing. Making time for exercise in the morning can also contribute to better sleep quality at night.

Let Light In 

Getting out of bed in summer is so much easier than in winter. It is awful when it is still dark and cold. The sleep-producing chemicals the body makes at night stay in the system for quite a while when we wake. 

This is why our eyes don't want to open, and we feel groggy in the morning. It can take between 60 and 90 minutes for the grogginess to subside! To combat this, give yourself plenty of time to wake gently. 

Exposure to natural light is one way to speed up our wake cycle. Try leaving your blinds or curtains open a little. The light from dawn will help the body naturally come out of deeper sleep and be ready for the new day. If natural light isn't an option, you could purchase a sunrise alarm clock. 

I have been using a sunrise alarm clock in the morning to help gently wake me up. It's great because I feel less groggy and more alert when I wake up. If you have trouble waking and or feel lethargic when you wake up I suggest buying a sunrise alarm clock to reduce the time needed to be alert and functional in the morning. It also helps you start the day in a better mood. Go to Amazon to check out the different varrieties sunrise alarm clock.

man practising tai chi

Get Your Circulation Going

If you're reading this, you're probably not a morning person. Jumping out of bed to greet the new day is unlikely to be your thing. While pulling the covers over your head might feel good for a few minutes, you can't escape the day forever. You do need to get up and moving. 

Moving can make the morning more enjoyable. Gentle movement can help our bodies wake up. Try some simple stretches, yoga, or tai chi. Movement helps circulate oxygen to where it is needed and wakes us up. 

If this is not you and you're still fighting the coming of the day, as a last resort, put your alarm clock away from your bed so you can get up and turn it off. 

Conclusion: How to Get Up Really Early in the Morning

How to get up really early in the morning is a common problem. We tend to neglect sleep, seeing it as unproductive time, but it is vital to our health and performance. Sleep is not a passive activity; it is an active necessity our brain and body need to function optimally. Try some of these suggestions to improve your sleep habits and quality. 


bottom of page