Rising early might sound like a really good plan, but it’s not always as easy as it sounds. Thankfully, there are many things you can do to jump-start the day and ditch your bed.
#1: Go to Bed Earlier
One of the easiest ways to get out of bed in the morning is to go to bed earlier at night. The late evening hours might feel like a good time to be productive, but the truth is:
- You have a limited threshold for productivity.
- Your progress is going to stall.
- Your work is probably going to get sloppy.
Instead, do your most productive work during the daytime hours and leave the evening for rest and time with family and friends.
Some people are more prone to staying up late and sleeping in late, but this sleep pattern can be modified. Try going to bed one hour earlier and getting up one hour earlier to start.
Tip #2: Turn off the Screens
We live in a world full of screens – smartphones, tablets, computers, and televisions. We’re surrounded by screens.
While these tools can be extremely helpful for business, they can also affect your sleep.
The National Sleep Foundation says that technology/screens can affect our sleep in three very big ways:
- They suppress melatonin, the hormone that controls your sleep/ wake cycle.
- They keep your brain active. By keeping your mind engaged with television or work, you’re telling your brain that it’s time to stay awake.
- Your alerts can wake you up at night. If you keep your mobile phone next to your bed, the sounds of emails, texts, and notifications can disturb your sleep. To prevent technology from disturbing your precious sleep, turn it off or put it away a few hours before you go to bed. This will help your mind unwind and get you ready for sleep. While many people use their phone for an alarm clock, this creates a huge temptation to check social media or try to fit in a few more minutes of work late at night. Do yourself a favor and go buy an alarm clock. Charge your cell phone in another room and get rid of the nighttime distractions.
Pro Tip: Make sure you don’t fall into the distractions rabbit hole and know how to kill your distractions when you first start your sleep routine
Tip #3: Create a Sleep Routine
Creating a sleep routine is what pediatricians recommend to parents that desperately want their babies and toddlers to go to bed at night. However, this idea is not limited to children. A sleep routine is an outstanding way for anyone to get the sleep they need. If possible, pick the same time to go to bed and to rise every day. Your body will adjust to this schedule and you may find that, eventually, you won’t even need an alarm clock to wake up.
The National Sleep Foundation suggests:
- Finding a relaxing routine activity away from bright lights
- Trying to avoid activities that can cause excitement or stress
If you need something to occupy your thoughts before bed, try reading a book instead of watching a movie. Reading is known for reducing stress and helping you get a good night’s sleep. According to a study conducted by Cognitive Neuropsychologist Dr. David Lewis, reading can reduce stress by 68%.
Other things you can include in your nighttime routine are:
- A warm, non-caffeinated drink
- Meditation or prayer
- A warm bath
- Breathing routines
- Using an app like “Calm”, which helps you wind down each night
Tip #4: Get Some Exercise
Getting a good night’s rest can be as easy as putting in some good exercise during the day. Intense exercise is the most conducive for a good night’s rest, but any level of activity is helpful.
Exercise has been found to increase time spent in deep sleep, improve the quality of sleep, and it can help you sleep longer. In addition, physical activity is known to reduce stress and anxiety — two things that can greatly affect someone’s ability to fall asleep and stay asleep.
Tip #5: Keep Your Alarm Clock at a Distance
If your number one difficulty is simply waking up in the morning, set your alarm clock out of reach. If you can’t keep your hands off the snooze button, this will force you to get out of bed.
Once you’re up, ensure you don’t crawl back into the covers.
Tip #6: A Splash of Cold Water
If you’re extra groggy in the AM, you can always try splashing cold water in your face. This cold water will help energize you and snap you into awake mode
Tip #7: Give Yourself a Reason to Get
Thinking of a compelling reason to get out of bed in the morning may be your strongest motivator for early rising.
Your reason for getting up in the morning may vary from someone else’s but give yourself a good reason to wake up. It’ll help you have a more productive day Choose a reason that will be effective day after day. Knowing that you can be more productive early in the morning may be enough to get out of your warm blankets. If not, maybe the thought of a tasty breakfast or a hot cup of coffee might be your reason for leaving your cozy covers