5 Simple Methods to Wake Up Earlier
In short, if you want to become more successful, it’s a good idea for you jump out of bed earlier. Here’s how.
What do Richard Branson. Jack Dorsey, Michelle Obama, Tim Cook, and ‘Project Runway’s’ Tim Gunn all have in common?
Besides being extremely successful, (and really awesome), each of these people are known for waking-up incredibly early. What’s the reason behind this habit of being an early riser? For starters, these individuals have given many examples of how this habit has made the difference in their lives and in their careers — and these habits can help you, too.
Early rising will enhance your productivity, improves your mental outlook, and gives you time to exercise, catch-up on email, or just have breakfast with your family. In short, if you want to become more successful, it’s a good idea for you jump out-of-bed earlier.
Even if you’re not a morning person, you too can experience these benefits by following these 5 simple methods to wake-up earlier.
1. Have a nighttime routine
The first step that you need to take in order to wake-up earlier is to have a nighttime routine that encourages you to not only fall asleep, but guarantees that you sleep soundly each and every night.
Nancy Rothstein, an adjunct professor at New York University and a sleep wellness consultant known as The Sleep Ambassador, suggests that you:
- Go to bed at a consistent time.
- Tune out your gadgets, such as your phone or tablet, at least one hour before bed.
- Limit the amount of alcohol that you drink.
- Start a pre-sleep routine like taking a hot shower, reading a book, or meditating.
- Don’t look at your clock in the middle of the night.
2. Wake-up one minute earlier everyday
Instead of just setting your alarm clock for your new desired wake-up time, it’s better that you ease into the transition. If you try to transition all at once — you’ll just keep hitting the snooze button.
One of the simplest, and most effective, ways to do this is by setting your alarm just one minute earlier every second day until you’ve reached your goal. It may take a month or so to accomplish your full goal, but you won’t notice the difference. Many people think of the one minute earlier time the night before they start the new time, and they find they will wake up a few seconds before their alarm goes off.
3. Go camping
Researchers have discovered that it’s possible for you to sync your body’s sleep schedule with the sunrise and sunset. The catch? You have to spend a week without artificial light.
One of the best ways to do this is by going camping for a week, and don’t forget to leave all your gadgets at home, or at the minimum avoid using them after sunset. After a week, you should be classified an early riser. Plus, this could be considered a budget-friendly vacation.
4. Manipulate your environment to wake-up easier
Just like manipulating your environment to encourage sleep, you can also manipulate your environment to wake-up. For starters, you can place your alarm clock across your bedroom so that you’re forced to get out of bed.
Also, have a consistent wake-up routine. When the alarm goes off, toss off your covers — throw them back — and catapult out of bed! (They are your blankie if you don’t jump up). Jumping up immediately takes a lot less energy, and you’ll be energized. Make your bed every morning, and jot down your goals for the day. Starting your day-off with a routine. Accomplishing these easy tasks makes you more productive and gives you purpose for getting out from underneath the covers — or blankie.
Again, this may take a couple of weeks for this habit to stick, but once it sticks, you’ll realize how easy it yes to roll-out-of-bed.
5. Get fresh air and exercise
Dr. Janet K. Kennedy, a clinical psychologist, founder of NYC Sleep Doctor, and author of The Good Sleeper: The Essential Guide to Sleep for Your Baby (and You), says that “fresh air and sunlight will help to boost energy by suppressing the body’s melatonin.” Melatonin is a hormone that seems to be used for the natural going to sleep at night cycle.
There are also studies that have found that moderate-intensity aerobic exercise, such as as walking, may affect the body’s circadian patterns, as well as “reduce insomnia by decreasing arousal, anxiety and depressive symptoms.”
This not only ensures that you get a good night’s rest, it helps you fall asleep easier so that you can wake-up early and refreshed.
This article was originally published at Inc.com.