11 Tips for Waking Up

What’s Included?

  • Benefits of Waking Up Earlier
  • 11 Tips for Waking Up Earlier

Maybe you’re wanting to start a new habit of waking up earlier, maybe you’re already a pro at it, either way – we all have those days (or weeks) where it’s just straight-up harder to get out of bed in the morning. This article covers some of the benefits of getting up earlier in the morning & 10 tips for making it a consistent part of your daily routine!


Benefits of Waking Up Earlier

When it comes to early rising, there can be MANY benefits – ranging from simply having extra time to focus on the things that YOU want to focus on to having improved sleep quality & mood. Let’s check out ALL of the benefits of becoming an early riser:

1.) INCREASED ORGANIZATION & FOCUS

Waking up earlier can offer you more time to spend planning, organizing your to-do list, and focusing on the most important things. This can give you some easy wins & accomplishments earlier in the day putting you in a positive head space to keep tackling things.

2.) INCREASED PRODUCTIVITY

In the morning, your willpower and energy reserves are full – even if you feel a little sleepy at first. Using the earlier hours to knock out your run or workout can ensure that you don’t procrastinate it or find yourself trying to get it done when you’re already exhausted after a long day.

3.) BETTER SLEEP QUALITY

When you wake up earlier, your body begins to accumulate Adenosine faster & earlier in the day (a neurotransmitter that helps to create the feeling of sleepiness & initiates sleep). This means that by evening, your body feels more prepared and ready for bed. Because you’re going to bed earlier, you’re more likely to hit all of the phases of the sleep cycle & wake up feeling more refreshed.

3.) BETTER MOOD

A study done by the National Library of Medicine in 2012 found that early risers were more likely to have better moods & improved well-being. Early risers wake up and take advantage of the morning hours where their attention, energy, and time can be more focused instead of drifting into the late evening hours where willpower can be empty & habits can decline (cue binge eating and Netflix).


Tips for Waking Up Earlier

Okay, so now we know WHY waking up a little bit earlier can improve our lives… but HOW do we actually do it? Check out these 11 tips for how to make early rising part of your routine…

1.) MOVE THE ALARM

Put your alarm across the room so you have to get up and turn it off

2.) 10 SECOND RULE

Put your feet on the ground within 10 seconds of waking up

3.) MAKE PLANS

Make plans with a friend to meet at the gym so you have accountability – or do it virtually! Text a friend when you wake up so they know you got up on time.

4.) START WITH WATER

Drink some water first thing when you wake up – this can be a helpful habit to start your day with!

5.) LOOK FORWARD TO IT

Have something to look forward to: a favorite coffee, warm slippers, a habit you enjoy (like 5 minutes of Spanish)

6.) LIGHTS ON

Turn on a light IMMEDIATELY after waking up to wake yourself up & get moving

7.) PREP IN ADVANCE

Set out your workout clothes, shoes, anything else you might need to get yourself moving right away without too much thought or work

8.) GET CREATIVE WITH APPS

Download “Alarmy Pro” for a morning challenge – it makes you solve math problems before turning your alarm off

9.) PLAY SOME MUSIC

Play your favorite playlist or song right away to put yourself in a good mood – or better yet – make it your alarm!

10.) TO-DO IT

Make a to-do list the night before so you KNOW why you’re waking up early & have a purpose for getting up. Plan out exactly what you’ll do right when you wake up so you have a goal in mind.

11.) REMEMBER YOUR WHY

WHY are you getting up earlier? To make progress with running? To stay more consistent with meal prepping? To have more time for yourself? Keep this WHY in your mind right away when you wake up & let it inspire you. Imagine how you’ll feel once you DO get up and crush those goals you’ve been wanting to crush!


Building new habits can take time and practice, and there isn’t a one size fits all solution that works for every single one of us every single time – but one thing is for sure: If you keep trying, you WILL keep strengthening the habit. Each time you strengthen it, it will feel easier and easier to do until it becomes a normal part of your routine.

If you accidentally sleep through an alarm, try again the next day. If you have a vacation, give yourself some grace and then pick back up the next week. Just stick with it & keep trying different strategies until you find a few that work best for you!

Amy Haas
Run with Aim, LLC
UESCA Certified Running Coach
NASM Certified Personal Trainer
NASM Certified Nutrition Coach

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