7 tips to start waking up early that work for everyone
Illustrative photo (Freepik)
Many people dream of waking up early to start their day with high energy and productivity. But how can you train yourself to wake up early using scientific approaches and psychological techniques?
RBC-Ukraine provides advice to help you become an early riser and kick off each day as effectively as possible.
Preparing for early rising
The first step to becoming an early bird is preparing to change your habits. This doesn’t mean making abrupt shifts in your schedule, as your body needs time to adapt. Start by going to bed 15 minutes earlier each night, gradually reducing your sleep time until you reach your desired wake-up time.
According to experts, it's essential not only to adjust your sleep time but also to create the right environment — quiet, screen-free, and stress-free. Changing habits gradually helps your body adjust to a new rhythm.
Biorhythms and their role in early rising
To wake up early, you need to understand how your biorhythms work. Our bodies follow an internal clock that dictates when we feel sleepy and when we’re energized. Observing your biorhythm can help you identify the times when you’re at your most productive.
Early rising is possible only when you balance the required sleep with your natural body rhythms. This includes going to bed and getting up at the same time every day, even on weekends.
Impact of exercise on early rising
Exercise plays an essential role in establishing the habit of waking up early. Even a short morning workout or a walk outdoors stimulates circulation and boosts energy. Physical activity helps activate the nervous system, aiding faster awakening.
In addition, regular exercise improves sleep quality, making it easier to wake up early without feeling tired. Training boosts endorphin levels, enhancing your mood and setting you up for a productive day.
Creating rituals for early rising
To wake up early, try establishing morning rituals that help your body adapt to an earlier start. For instance, washing your face with cold water or doing light exercises can give you an energy boost right after waking up.
There’s also the “sleepy path” technique, where you gradually increase activity levels to give your body time to wake up. Such rituals improve mood and motivation, making the morning more enjoyable and less stressful.
How light affects waking up
Lighting is crucial for setting your biological clock to wake up early. Studies show that bright light in the morning stimulates serotonin production — the hormone responsible for improved mood and energy.
It’s important to be in a well-lit room as soon as possible after waking up so that your body receives a clear signal. If you wake up in darkness, you can use special lamps that mimic natural light. This helps the body wake up faster and prepare for an active day.
Food for effective morning waking
Proper nutrition plays a key role in your ability to wake up early and feel alert throughout the day. A morning meal should be light and rich in protein and complex carbohydrates. Avoid heavy foods and excessive sugar, as they can lead to a sense of heaviness and fatigue.
Foods rich in omega-3 fatty acids, such as fish or flaxseed, can help improve cognitive function and overall productivity. A balanced diet supports stable energy levels, which is essential for early rising.
Psychological aspects: Convincing yourself to wake up early
To wake up early, it’s important to change your mental attitude toward early rising. Instead of viewing it as a requirement, try to find positive aspects of starting the day early — more time for self-improvement, hobbies, or simply enjoying the morning quiet.
A positive attitude toward early rising can make the process easier. You can also use self-encouragement techniques and positive thinking to motivate yourself. Start with small steps, gradually increasing your comfort with waking up early.
