How to Become an Early Riser

Sep 11

Wake up before sunrise, enjoy the serenity of the world before the bustle begins, and seize the day fully charged. There's an allure to being an early riser. Not only does it offer a peaceful start, but countless studies have shown that morning people often experience increased productivity, better mental well-being, and a more structured routine. If you've been wanting to join the club of early birds but don't know where to start, here's a guide to help you make the transition.

1. Understand Your Why

Before you make any change in life, understanding the reasons behind your decision is essential. Do you want to have a quiet hour of reading every morning? Perhaps you aim to fit in a workout before work? Or maybe you're simply seeking a peaceful coffee moment before the world wakes up. Knowing your 'why' will act as motivation on those particularly challenging mornings.

2. Gradually Adjust Your Bedtime

Suddenly trying to wake up at 5 a.m. when you're used to sleeping until 8 a.m. can be a shock to your system. Instead, start by going to bed and waking up just 15 minutes earlier than usual. Gradually adjust this until you reach your desired wake-up time.

3. Prioritize Sleep Hygiene

Your environment plays a pivotal role in the quality of sleep you get. This includes:

Temperature: A cool room, typically between 60-67 degrees Fahrenheit, is often recommended.
Darkness: Consider blackout curtains or an eye mask.
Noise: If you're in a noisy environment, earplugs or white noise machines can be beneficial.
Electronics: The blue light emitted by phones and laptops can hinder the production of melatonin, a sleep-inducing hormone. Aim to disconnect at least an hour before bedtime.

4. Create a Relaxing Evening Routine

Just as a morning routine can set the tone for your day, an evening routine can prepare you for quality rest. This might include reading, practicing deep breathing exercises, taking a warm bath, or gentle stretching.

5. Eat Dinner Earlier

A heavy meal just before bedtime can keep you awake. Try to have your last big meal at least 2-3 hours before you go to bed. This allows sufficient digestion time and ensures that your body isn't working overtime while you're trying to rest.

6. Limit Caffeine and Alcohol Intake in the Evening

Both substances can interfere with your sleep cycle. Aim to consume them earlier in the day, or cut them out in the evening altogether.

7. Stay Consistent

Consistency is key when it comes to adjusting your body clock. Try to keep a consistent wake-up and bedtime, even on weekends. Over time, your body will naturally start to wake up earlier.

8. Get Moving in the Morning

As soon as you wake up, engage in some light physical activity, even if it's just stretching. This signals your body that it's time to start the day and can help shake off morning grogginess.

9. Seek Natural Light

Exposure to natural morning light helps regulate your body's internal clock and can boost your mood and alertness. Consider a walk outside or simply enjoy your morning beverage by a window.

10. Celebrate Small Wins

Every day you wake up even a little earlier than before is an accomplishment. Celebrate these small victories, and remember that it's about progress, not perfection.

In conclusion, becoming an early riser is less about the specific hour you wake up and more about finding a routine that aligns with your natural rhythms and goals. By making incremental changes and prioritizing healthy habits, you can enjoy the many benefits of starting your day when the world is still at rest. Happy rising!

Carina Dietze