How To Wake Yourself Up

Written by Abby McCoy, Health Writer, RN

Methodology

At Sleepopolis, we’re constantly monitoring new sleep health developments in order to keep our articles as up-to-date and accurate as possible.

Just Updated

This article has been updated to to offer more cohesive advice around how to wake yourself up in the morning.

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Fast Facts on Waking Yourself Up

• Having difficulty waking yourself up in the morning is common: 70 percent of people hit the snooze button in the morning, and the biggest reason is because they feel too tired to wake up. (1)
• Your chronotype, or the times when your body naturally tends to rest and wake, determines how hard it is to wake up, especially at an early time. (2)
• Healthy behaviors, such as exercising shortly after awakening, sitting by a sunny window, and following a regular bedtime routine may make waking up easier. (2) (3)

Despite plenty of old clichés involving early birds and worms, you may wonder what’s so great about waking up at the crack of dawn and how you can wake yourself up with more ease. Well, early morning risers get plenty of benefits like more time before work, and morning people may even have fewer health issues. (5) (6) Even though everyone naturally leans towards rising early or late, our tips below can tell you how to wake yourself up feeling refreshed and ready to go.

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately.

Benefits of Waking Up Early

Waking up early may provide some benefits to your schedule, mental acuity, and overall health, especially for people whose bodies naturally prefer early mornings and bedtimes. (5) (7) (8) 

For starters, early-waking can give your morning schedule a big boost. “Waking up early can offer a few social advantages, like fitting in exercise before work, completing personal tasks, or getting a head start on other responsibilities that begin early in the day,” says Vivesh Kapur, M.D., professor of medicine at the University of Washington and spokesperson for the American Academy of Sleep Medicine. 

Besides schedule benefits, waking early may have some health benefits, too. Some research shows waking up earlier can result in better cognitive function, lower fat deposits, and may correlate with higher levels of physical activity. (6) Other studies suggest waking up early may protect against mental health issues like depression and anxiety, but these effects were most prominent in people who already tended to wake earlier. (We’ll talk about morning people and night owls soon!) (5)

Keep in mind, though, that you can squash these benefits by going against your natural internal clock, or circadian rhythm, which tells your brain when you should be sleeping vs. awake. (2) (9) “Instead, the key is aligning your sleep schedule with what feels natural for your body, whether that’s early or late, and then keeping that timing consistent,” says Jeff Kahn, sleep expert and researcher. 

If you love your late nights, though, you can still learn how to wake up earlier. Below, we’ll talk all about how you can maximize your mornings while also listening to your body’s natural rhythms for your best rest and top daily productivity.

How to Wake Yourself Up in the Morning 

The good news is you can wake yourself up in the morning even if you despise the sound of your morning alarm! We’ve got some great tips that’ll have you welcoming the day earlier while still getting enough beauty sleep.

Understanding Circadian Rhythm and Chronotypes

Your circadian rhythm, or biological clock, manages your sleep-wake schedule within a 24-hour period. It also influences your chronotype, which describes your natural preference for early sleep and wake times vs late, and it moderates how alert you are when awake. (2)

Various behavioral, environmental, and genetic factors may decide your chronotype. (10) Once you know yours, you can tailor your sleep schedule and boost your productivity. 

Chronotypes

Most people fall into one of four chronotypes: (11)

• Bears. They awake at sunrise and wind down at sunset, and their most productive time may be between 11 a.m. and 6 p.m.
• Dolphins. Typically light sleepers, people with this chronotype are more prone to insomnia. Although they may go to bed late or have trouble sleeping, they may still roll out to face the day around 6:30 a.m.
• Lions. Sometimes referred to as morning larks or early birds, it’s easier for lions to wake up before the sun and they’re most productive in the morning. They often set their alarm for about 5:00 a.m.
• Wolves. The proverbial night owl, people with the wolf chronotype start and end their days later than others. They may prefer to wake up at 9 a.m.

If you’re not sure which chronotype you are, give our Chronotypes quiz a try. 

Go to Bed Earlier 

If you want to wake up earlier, a great first step is to go to bed earlier. “Gradually shift your sleep schedule by going to bed and waking up 15-30 minutes earlier each night and morning,” says Kahn. “This helps your body adjust to waking up earlier, especially if your chronotype supports it.” (12)

If you’re a night owl, you may need to make smaller adjustments over a longer time period, Kahn adds. Going slow will help prevent skimping on your overall sleep time, which should be between 7-9 hours a night for most adults. (13)

Use an Alarm Clock That Works for You 

Many people use some type of alarm to help them wake up for the day, but if one type isn’t your jam, you can try one of many others on the market. For example, your daily 6 a.m. alarm may consistently wake you in the middle of your deepest sleep stage (slow wave sleep), which can leave you feeling extremely groggy and unlikely to get up right away. (1)

Whichever sleep stage your alarm chimes in, its sound may make a difference in how well it wakes you. A few small studies suggest melodic alarm sounds may lessen grogginess, versus a blaring and abrasive sound. (14) (15) 

Some people go even beyond sound to help their alarm wake them more easily with these alarm types:

• Sunrise alarm clocks slowly increase their light output to mimic the sun rising.
• Aromatherapy alarm clocks release scent into your sleep space at a specific time, which may train your brain that wake-up time is imminent, although this method hasn’t been proven in research. 
• Other sleep technology like sleep tracker apps and wake-up lights claim they can wake you up in your lightest sleep stages and decrease morning grogginess, but more research is needed on these, too. (16) (17)

You could also go old-school with a digital alarm clock on your bedside table. And if you just can’t get your butt out of bed when that alarm goes off, you can try putting it across the room, or setting multiple alarms to keep reminding yourself that it’s time to start the day. (18)

Skip the Snooze Button

As tempting as it may feel to smash that snooze button two (or twenty) times each morning, it turns out this habit may not be the best idea. People who use their alarm’s snooze function to catch a few more winks may have more morning drowsiness. And it may actually lead to shorter sleep compared to setting an alarm for later and getting up right away, because any sleep you get after snoozing won’t be as restorative and beneficial as uninterrupted sleep. (1)

However, in some cases — like if your first alarm wakes you during very deep sleep — hitting the snooze a few times may actually help you get to a lighter sleep stage before you get up, which can lessen sleep inertia (the feeling of sleepiness right after you wake up). (1) (19) But that said, it’s probably better to keep a regular sleep schedule so your body expects the alarm and it isn’t such a shock.

Prepare for Your Morning the Night Before 

You may resist early-morning waking because you don’t feel quite ready to face a busy morning. In this case, you can help take away some of that stress by taking care of several morning to-dos the night before.

Before bed, choose your next day’s outfit, prep your breakfast and lunch, and pack your work bag. Doing whatever you can do to remove some of that morning pressure may help you feel more ready to get up and at ‘em earlier. (20)

Create a Morning Routine You Love 

Once you’ve taken some morning prep off your plate, you can focus on creating a wake-up routine you look forward to. You can have some fun with this and choose morning details that get you jazzed for the day.

Some morning routine elements you may love: (3) 

• Open the curtains to let the daylight wash over you for a few minutes.
• Turn on your favorite playlist.
• Use light stretches to get your blood moving.
• Eat a healthy breakfast. (Even a small one works!)
• Read a book for ten minutes.

A consistent morning routine can give you more energy, make you more productive, and help you start the day with positive vibes. (3) (20)

Get Morning Light Exposure 

Your internal clock (circadian rhythm) depends on a lot of external cues, so dim light in the evenings and plenty of bright natural light in the morning can help your body understand it’s time to get up and moving. (2) (12) 

“Light exposure timing is the most powerful tool you have when shifting your sleep schedule. Get outside in natural light for at least 10 minutes in the morning and avoid bright artificial light and keep the lights dim about 90 minutes before bed,” says Kahn. (2)

To get all this light, you can drink your coffee out on your patio, take a quick walk before your shower, or simply sit in front of a window soon after waking to give your circadian rhythm some help with waking up earlier. Consistency is key here, says Kapur, and the more you can stick to your light exposure routine, the better you’ll be able to maintain your new, earlier schedule. (2)

Do Some Light Exercise or Stretching 

Regular exercise has a long list of benefits, including better sleep and more energy. (21) But exercising in the morning boasts the added benefit of giving you more energy and a better mood all day. (12)

We understand this may be easier said than done — while a lion chronotype may be eager for their 5:30 a.m. jog, a dolphin chronotype might be tempted to simply roll back over. If you’re not always a morning movement person, try something in-between. 

For example, gentle tai chi and yoga exercises are great for relaxation. (22) But if you practice them for 10 to 15 minutes shortly after you wake up, you’ll reduce morning muscle tension and stimulate circulation, both of which help you wake up more easily. (23) Harvard University even suggests simple stretches you can do before you even get out of bed! (24) 

Eat a Healthy, Energizing Breakfast 

It’s important not to skip meals, particularly breakfast, as consistent meal times also play an important role in maintaining a robust circadian rhythm. (25) In fact, breakfast may be the most important meal of the day for optimal health. (20)

To wake yourself up in the morning and avoid post-lunch sleepies, eat plenty of protein and slow-releasing carbohydrates, such as: (26)

• Greek yogurt
• Cottage cheese
• Eggs, if they fit into your dietary plan
• Chicken
• Salmon
• Plant protein powder
• Tofu
• Nuts and seeds
• Chickpeas
• Whole grains, including bread and high fiber cereals

Don’t forget to add some fruits and vegetables, which provide hefty doses of vitamins and minerals to set you up for daily success. (26) (27)

Hydrate as Soon as You Wake Up

You spent all night not drinking any fluids, and a great way to get a jump on your morning is to get hydrated. Hydrating can help you feel more alert and even kickstart your body’s metabolism. (28) (29) (30)

But not all drinks have the same benefit. Before you head straight for the coffee, try starting with these choices for better hydration: (31)

• Water
• Fruit-infused water
• Smoothies with a water base
• Nut milks, such as those made from almonds or cashews
• 100 percent fruit juices
• Caffeine-free herbal teas

Have a Little Caffeine

Oh yes, one of the fastest tricks to get up and at ‘em is to grab a cup of coffee, tea, or an energy drink. And a bit isn’t such a bad thing — caffeine can help you feel awake and alert in a snap. (32) 

But the window in which you can enjoy it really matters, because caffeine can make it harder to fall asleep, lessen total sleep time, and disrupt your sleep stages. (33) Caffeine takes about 10 hours to pass through your system, although this timing varies from person to person, so you may need to experiment with your caffeine cutoff time. (32)

Why Is it so Hard to Wake Up? 

You may find it hard to wake up for several reasons, many of which center on the solid sleep habits called good sleep hygiene. If it’s hard to wake up, you may not be getting enough sleep. Some common challenges in avoiding sleep deprivation include: (34)

• Going to bed late
• Using your phone before bed
• Sleep disorders
• Low motivation to wake up
• A noisy, uncomfortable sleeping environment
• Drinking caffeine or alcohol too close to bedtime 
• An inconsistent sleep schedule
• Napping late in the day
• Anxiety, pain, or anything else that steals your sleep.

To wake up easier and earlier, make sure you’re giving yourself enough time to get the rest you need.

When to See a Doctor

If waking up in the morning continues to feel like a massive struggle, even if you think you’re getting enough sleep, it may be time to let a healthcare provider know. “Assuming you’re getting enough sleep, extreme morning sleepiness could indicate an underlying issue, such as sleep apnea, insomnia, or a delayed sleep phase disorder,” says Kahn. (35) Your provider can help you figure out the problem and make a plan together.

How to Stay Motivated to Wake Up Early

Once you reach your goal of earlier wake and sleep times, stay consistent. “Keeping the same sleep and wake times, even on weekends (within about 30 minutes to one hour), will help this new earlier schedule stick,” says Kahn. Here are some tips for sticking with your new early morning habits: (36) (37)

• Keep track. Track your progress with a sleep app or good old pen and paper! Seeing your wake up times in black and white can help motivate you to keep at it. 
• Rely on accountability. Ask a close friend or family member to check in with you regularly to help you stay on the early-morning wagon. 
• Get specific with your goals. Write down your plan for early-rising, with specific times for each day over the next few weeks. 
• Prepare for excuses. Ask yourself what excuses you might use to sleep in one morning, and think about strategies to combat them in the moment. 
• Know your “why.” Ask yourself why you want this for yourself, and keep that reason at the forefront of your mind.

You may find motivation in other ways — the most important thing is that your strategy works for you.

FAQs

The Last Word From Sleepopolis

Waking up early may offer benefits like a brain boost, protection from mental health issues, and a better chance of staying active in the day. (5) (6) But climbing out from under those sheets can feel easier said than done. 

You can wake up earlier by trying out different alarm clocks, developing an enticing morning routine, getting lots of natural light first thing every day, eating a healthy breakfast, drinking plenty of water, and getting active early. If you feel you get plenty of rest but still struggle to get up, let your healthcare provider know and they can help you rule out and treat any other sleep or medical issues. If you follow our tips and stay motivated, you too can get the benefits of an early riser!

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