How to wake up early easily: Effective methods

Why wake up earlier?

Time for yourself

Morning is a time of peace and silence, when the household is still asleep and work chats are silent. It’s the perfect time for meditation, reading, journaling, planning the day, or simply enjoying a quiet cup of coffee. Starting the day this way gives a sense of control and inner calm.

Increased productivity

Many people note that their concentration is highest in the morning. You can complete the most important or difficult tasks that require focus while your mind is fresh and distractions are minimal. This allows you to feel a sense of progress even before the main workday begins.

Time for physical activity

A morning workout energizes you for the entire day, improves mood and metabolism. When exercise is scheduled in the morning, you're less likely to postpone it due to tiredness after work or evening plans.

Healthy breakfast

With extra time, you can prepare a full and nutritious breakfast, rather than grabbing something quickly or skipping it altogether. This is an important step in supporting your health and energy levels.

Reduced stress

Waking up early allows you to avoid the rush and panic. You can get ready calmly, without stressing over traffic or being late, which significantly reduces stress levels.

How to learn to wake up early

Switching to early rising shouldn't be a shock to your system. It’s a process of forming a new habit that requires consistency and patience. Here are a few effective tips:

Gradual change is key

Don’t try to jump from 8:00 am to 5:00 am right away. Shift your wake-up time by 15–20 minutes every few days. Give your body time to adapt.

Determine your sleep needs and go to bed earlier
To wake up easily, you need enough sleep. Most adults need 7–9 hours. Calculate your bedtime based on your desired wake-up time and required sleep duration.

Stick to a routine, even on weekends

Even if you’re tempted to sleep in on weekends, try not to deviate more than one hour from your usual wake-up time. This helps to synchronize your internal biological clock.

Create your evening routine

An hour before bed, avoid gadgets and bright light. Do something relaxing: read a paper book, take a warm bath, or do some light stretching. This signals your body to start winding down.

Put your alarm out of reach

If you have to physically get up to turn it off, you're less likely to fall back asleep.

Don’t hit snooze

The snooze button is the enemy of early rising. These extra minutes of sleep don’t make you feel rested, and only make waking up harder. Once the alarm rings, get up.

Plan something enjoyable for your morning

Have a clear reason to get up early that motivates you. It might be your favorite coffee in peace, an exciting book, a morning jog, or working on a personal project.

Use light

Natural light is the best signal for waking up. Open the curtains right away or use a smart alarm clock that simulates a sunrise.

You might be interested in:

• How to turn a regular walk into an effective workout
• How many calories you burn by walking 7 to 10 thousand steps

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.