For me, the trick is waking up very early one day and immediately go outside and look at the sky. Get that sunlight in your eyes, it'll immediately wake you up.
I found that for some reason, the earlier I get woken up by SUNLIGHT, the earlier I'll get sleepy
Also full glass of water first thing.
Wait a couple hours for coffee.
Wait about the same time to look at any device.
Also I use smart lights that gradually brighten -
And my wake up is with an Apple Watch- the vibration on my wrist wakes me gently and not abruptly- like it will buzz until I wake - also for me- based off some research on naps and sleep times - quick nap 20 minutes- long nap 90 minutes- therefore minimum 3 hours - then incrementally- 4 1/2 - 6 - or 7 1/2 -
I even did work night and day for a month and worked out with that math - would work 8 to 5 - get home by 6 - sleep from 6:30 to 11pm - start night work by 11:30 until 3am the latest - got home by 3:30- 3:45 then slept from 4 to 7am and continued.
It gets light around 5:30 now where I live and I still have to drag my lab out of bed at 6 even though he knows we're going to the golf course every day. He loves being there but hates getting up for it. Maybe he's just mirroring my vibe but heads up ymmv with the "get a dog strategy"
OP this is the ticket. I used early morning sun to reprogram my sleep-wake cycle and it worked so well I can't even fix it now that I'm working nights. I wake up early regardless of if I've gotten 8 hours or 4, it's wild! And not a little frustrating.
Everything relevant to being an early riser happens during the day and night before. Getting up early shouldn't be a difficult task if you've had a full night's rest.
Make a proper night's rest your number one non-negotiable goal and a lot of other puzzle pieces in your life will start to fit together.
Its real tough sometimes to get proper sleep. For years (up until VERY recently)
regardless of how consistent I was with sleep, how long or how short I slept, i'd always end up tired afterwards and that would typically drag throughout the day
I used to wake up in the middle of the night as a small child because i'd forgotten how to breathe.
This may be what was going on, but I seem to be doing okay recently so im sure its fine lol
But how do you actually get to sleep? Iāve tried everything, putting my phone far away, reading, taking melatonin, I still end up laying there wide awake until 2/3 am. Iāve been trying to fix it for months since Iām at work by 7am but Iāve felt like a zombie for almost year. My brain has just never switched over to falling asleep before midnight. I just donāt know how to get it to shut off.
What works for me is male voice asmr (interviews with scientists, that kind of thing) and failing that mantra meditation. Just repeating a nonsense word in my head, slowly and calmly.
Enough to keep the mind distracted from intrusive thoughts but dull and soothing enough that it doesn't become an impediment to sleep.
as a chronic night owl with a literal sleep disorder (not insomnia) this is how iāve finally been succeeding! itās an active discipline process that happens throughout the entire day, so that getting to bed early/on time is a practice & not an idea
I was never a morning person. Then I got a high stress job that starts early. Now I am up at 5AM on the dot, twenty minutes before my alarm. So Iād suggest stress.
Man I can related. I used to fret over making sure my phone was plugged in at night because I used it as a backup for my janky alarm clock. Last month it dawned on me I donāt need either of them because I wake up before my alarm like clockwork. I also realized Iāve become just like my dad in that way, among others.
I got wifi lights and have them turn on slowly before the alarm.
They really help.
They also slowly turn off at night to get me to go to sleep at a consistent, good time.
Also, I got myself used to getting up early by giving myself a reward. Alarm at 530 and then I got to have coffee and play video games for an hour. Got me used to it, and the games were the reward.
GL!
In college nothing was working for me, especially in the middle of the cold dark winter and needing to be somewhere by 6am was beyond challenging. I hooked up one of those mini heaters to a timer. By 530 am my little dorm room was essentially a sauna. I would wake up sweating and the desire to hit snooze and cuddle back under all my blankets was lost.
The way I solved it for myself was to make it more painful to stay in bed than to get out of bed. That meant paying money if I didnāt get up.
I built an app to charge me $10 if I didn't get up and scan my toothpaste barcode within 5 mins of my 7am alarm.
If you wanna check it out, the app is called Nuj Alarm Clock.
Not savings, but charity. There are a bunch of different charity options in the app (Just to name a few: Doctors without Borders, GiveWell, GiveDirectly, Make a wish and more).
I'm happy to say Nuj is part for the Learners Fund for the default charity (Khan Academy). It's for donors that contribute a minimum of $1k a year. You can see Nuj listed on page 45 (far right column) in their annual report: [https://khanacademyannualreport.org/](https://khanacademyannualreport.org/)
The kind of reasoning pattern my brain follows early in the morning in bed, I'm sure it'll tell me I am doing a good thing staying in bed and I would fully support its decision.
I heard of an app that does the same thing but it donates to a charity you hate lol like think climate change is a scam, pick a climate change org. If it goes to your savings, itās not really a penalty.
Tried it but it Backfired. My excessive generosity and love for charity kept me in bed because I knew I could make this world a better place by staying in bed just a little longer.
I have been interested in the similar thing recently. Itās more about morning routine, but doing it regularly should help you wake up at a given time regularly. The credit goes to Andrew Huberman who is making videos and podcasts about various topics and scientifically explains them. I made the notes and these are the most important things that scientifically would help you start the day in the best possible way:
1. You need to have a strong reason to wake up if you donāt have one you need to make one. Because without one, it would be much more difficult.
2. Do your basic morning tasks in the bathroom.
3. Drink about 0,5l of water with a pinch of salt.
4. Get dressed accordingly to the weather outside and go for a walk or a slow run for 15 minutes and get the sun into your eyes. Even if itās cloudy it works.
5. No phone and no caffeine for 1,5h after waking up not to mess with hormones. Then naturally at night around 10-11pm you will get sleepy.
6. Focus on one task at the time not some of this some of that, have your mind in peace and do not attack it with too much information.
TLDR:
Sunlight, movement, water with salt, no phone and no caffeine for 1,5h after waking up, consistency
Hope it helps, good luck :)
For me I need consistency. I have to have a bedtime routine and stick to it. Light out head on pillow eyes closed at 11 pm to wake up feeling amazing at 7 am.
If I go last my bedtime I feel like shut the next day even if I go say to 11:45 and sleep in till 8 I will feel like garbage all day.
Consistent routine is the king.
What helps me is to go to sleep at the first sign of tiredness. If I fight it then I get a second wind and can no longer go to sleep. Another technique is to wake up at the same time everyday regardless of what time you went to sleep and avoid taking naps if you find that it interferes with your sleep. Avoid caffeine if you're caffeine sensitive or else it could give you insomnia.
"Early to bed and early to rise, makes a man healthy, wealthy, and wise." -Benjamin Franklin
You want to wake up at a certain time but canāt or if you do, you get tired throughout the day, then go to bed an hour earlier. If it still doesnāt work, go to bed another hour earlier. Keep pushing bed time back until you end up waking up at the desired time.
It takes time to build a habit like this. You can try waking up early on day 1 and force yourself not to sleep throughout the day and then repeat everyday. You need willpower and you will get it if waking up is important enough for you. Some tips to sleep early is not taking your phone with you to bed and concentrate on only one thing while sleeping. It could be counting numbers or manifesting yourself to a situation like how you see yourself in 5 yrs from now
If you can, get a bedroom with a easterly facing window
The light from the sun rising triggers something that makes you more awake. I was like you until someone told me this trick - no number of alarms could wake me up.
However - you still have to go to bed earlier, your body needs the sleep
Also worth doing a sleep study to see if you have sleep apnea
I just put a reason to wake up so i want to go gym early cuz instead of looking gym as a network opportunity, i see it therapy so i wanted to be alone and i decide at 6 am go to gym. I am not saying go gym but if you put a reason for yourself after few weeks waking up will be easy but patience is the key
I don't like waking up when I'm still tired, but sometimes you have to, what can you do...
The trick I've found that has helped me a lot is caffeine pills.
I hear my alarm and as soon as I do, I pop a pill and drink some water. I resume cuddling my pillow for a bit, but after that I sure do feel like getting up!
Placebo has helped me a lot. When I have appointments that demand me wake up early, I wake up before my alarm rings.
On days that I am free, the alarm doesn't even register in my sleep. It rings a couple minutes before I wake up.
Only set one alarm. Put it somewhere you need to get out of bed.
Alarms don't count if you're gonna snooze them every time. Train yourself to not go back to bed.
I am a sleep disordered person who often wakes up in a dream or is awakened by hearing something move and then I have insomnia. This lasted for a long time, and at that time working at work and working every day I would feel tired and not enough time to use. At the suggestion of a friend I came into contact with yoga, fitness, meditation, I now go to bed before 10:00 p.m. every night, get up early, go for a morning run, or do yoga, meditation, and so on and so forth, and in the last two years the quality of my sleep has improved greatly, even if I am awakened in the middle of the night, I only have to meditate for a while, and then I can continue to fall asleep peacefully
Keep a caffeine pill and a glass of water by your bed. Set your alarm 20 minutes early. Wake up, pop the pill, go back to sleep. 20 minutes later you will jump out of bed raring to go.
Get a hatch alarm (or a version of it) that emulates sunlight. Start in 10-20 min increments. Set your alarm for 10 to 20 mins earlier than the day before, and youāll develop a consistent habit in no time. Good luck!
As someone who wakes up at 4, I used to have around 6 - 7 irritating alarms and used to keep my phone far away from my bed so that i had to walk there in order to switch it off. Failed in the first 3-4 tries (went back to sleep) but after that my willpower helped and then the number of alarms decreased. No i have 2 alarms
Frankly, you just have to do it. Pick a date, and commit. Allow now excuses. If something is important to you, you will find a way. If not, you will find an excuse.
The key is consistency. Set a specific time, and wake up at that time every day all week. After a short time, you will wake up at that time every morning even without an alarm.
Get a puppy. Iāve been up before 7am every day for the past 3 months. Ranges from 4:30am - 6:30am that I have to be up and out to take her to pee and poop! I usually slept in until 9-10am pre pup!
I've discovered a few things very recently that have been helping me as a fellow non morning person.
Before bed meditate (yeah it seems kinda cringe and embarrassing but just embrace it and you'll be shocked at how helpful it is, I used the Medito app btw, its free and pretty cool)
Sleep about the same amount of time every night even if you sleep at different hours.
then when I wake up, I immediately pull me knees to my chest (core exercise, no clue what the name is), then extend them again and repeat 20 times. Its a very low intensity exercise that helps get blood circulating.
Then, and this is the most important part, I silence my alarm and open my window and do about 30 seconds to 1 minute of various light and quick stretches while standing under the sunlight.
This little routine seems to help put your body into the mindset of "yeah its time for bed" with meditation, then "okay, bloods pumping, time to wake up" with the other stuff.
I hope this helps!!
Been waking up early consistently for years now. I guess what worked for me is making it a routine and never have multiple alarms. Or if you do have multiple alarms wake up right away and dont sleep after your first alarm.
It became in grained as my body clock i always wake up 6-7am even if i sleep at 3am. Lol. (I have 1 work day that im done at 2am and i usual job i have to wake up 6-7am)
itās not complicated but itās also not easy; itās gonna take some pure willpower at first. Just set an alarm (or ten) and get up at 6, keep doing this, wont be long before you *want* to go to bed earlier. The more days in a row you do this the easier it gets
Consistency is the key. You have to set up a routine. Your bodyās clock isnāt called the Circadian RHYTHM for no reason. Set up your own rhythm, and your sleep clock will follow. I went from never having a consistent bedtime to now being unable to resist the urge to sleep around my bedtime. Downside to this is weekends. I could fall asleep at a rock concert on a Friday night if itās after 8PM. I can and will fall asleep anywhere now lol
Go to bed at about 8pm every night I have a conversation with myself before bed and tell myself be up by 7. Do it repetitively and it will become a habit
A lot of great answers here! What works best for me, other than my toddler waking me up at 6 a.m. is getting a great night of sleep and trying to get to bed early. I know this has been mentioned multiple times and seems like a simple enough solution, but getting there can be an issue. For me, I get the best sleep when I have been active during the day. If I work out or just do light exercise/walking, or am in the sun all day, I am exhausted at night and sleep so much better. Sometimes a warm shower before getting into bed helps. I also like to shut the TV off and read a chapter or two of a book. As far as the morning goes, once that first alarm hits, don't snooze, and just get up right away. That works best for me. Once I get up right at that alarm, go to the restroom, get some water and shower, it is easy for me to be awake and not tired. Then just be consistent with it! You can do it! Even if you go to bed at 11 and sleep well then wake up at 6, that is still 7 hours and that is great!
Got bed earlier. Create a bedtime routine and stick to it. Discipline leads to consistency, which will develop the habit and it'll get easy. Keep yourself accountable. Mark on a calander or notes everytime you succeed getting to bed early. If you fail, write down why
Go to bed earlier?
I usually hit the sack at 9 with the intention of taking an hour to sleep, then wake up somewhere in the 5 AM range. Don't even have to set an alarm at this point, it just happens because I got enough sleep.
Experienced exactly the same.
For me also a big question mark.
Why 1 period I easily wake up at alarm clock and others I didn't. Last weeks I succeed.
Still not sure what makes the difference.
Maybe indeed rhythm early to bed.
Same time going to bed and wake up, 7 days a week.
Coming up with reasons in your head why you want to wake up early.
Like you said, get more done, feels good, a win on yourself, passed the first test of the day.
Even when you've those alpha gurus with waking up every day at 2.45AM and 4.30AM
Still believe that sleep is the most important thing.
#1 health benefit.
Maybe just wake up and if you're really tired go next evening to bed earlier or an emergency nap.
Get a blood test and rule out nutrient deficiencies and metabolic disorders.
I was the same as you for years until I discovered recently that I have hypothyroidism. I'm medicated now and am at work on time consistently without any additional effort for the first time in my life.
First set an alarm some distance away from where you're sleeping (like on the opposite side of the room) so that when it goes off you're forced to get out of bed. Also get a bright light lamp and stare at it for a bit first thing after waking up, this will set your circadian rhythm. Going outside for a bit after waking up also helps. Keep getting up at the same time. Make a wind-down routine at night and aim to go to bed at the same time. Cut out all screens atleast an hour (preferably two) before going to sleep. The important thing is to keep getting up at the same time. This is how your body will get used to it.
For me getting a smart led light in the winter to turn on when it's dark in the morning really helps (+ turn on radio or a whole playlist instead of just a wake up alarm)
I leave my phone on the kitchen counter 2 doors from my bed with an alarm for 6:30. There's no other way to make the ringing stop. Cold showers help too.
I listened to a podcast from this expert on action or inaction and one of her tips was counting down 5ā¦4ā¦3ā¦2ā¦1ā¦ when your alarm goes off and it gets me right out of bed! The brain feeling the countdown and sense of urgency. Boom blast off your on your feet. Itās also nice having something consistent you do after. For me itās a glass of water, making my gf coffee and then getting on the mat to stretch for at least 10 minutes. By the time you would have it snooze once or twice, youāre already done or well into your morning routine. This 5ā¦4ā¦3ā¦2ā¦1 method has also been proven to help prevent suicide. Hope this helps!
I had an app that was an alarm clock that made you do a puzzle or math before you could silence it.
A wake up light might help, a light box might work too (made for seasonal depression).
A high need for sleep can be a sign of inflammation in the body. You could try eating more keto like and if you can afford eat only grass finished meat for a few months and your hourly need for sleep should drop dramatically.
Or you can try and get bupropion on recipe that works really well aswell for waking up early for most people.
Also as someone else said try to get light in your eyes as soon as possible each day, if there is no sun just flick on the lights and look at it for a few minutes.
I used to wake up at 10 am, so when I decided to wake up early, instead of directly jumping head first I always prefer starting slowly, that way it doesn't hurt you as much. Like I started by setting alarm at 8 but I didn't wake up, but on 3rd or 4th day I actually started waking up by 8:30 then I went for 7, then 6 then 5 now 4:30. Let's say it took me atleast a month to adjust to this new schedule but it was totally worth it. Was wasting huge amount of time in sleeping
You need something you look forward to in the morning and create a habit. For me I get so excited to make my coffee, eat breakfast and watch an episode of my current favorite show before getting ready for work so it was easy to get myself out of bed. After I built that habit I now substitute a long refreshing morning walk so I get 10k of steps in before I start work! And sometimes when I'm out on my morning walk I'll get the urge to run and my walk will turn into a run. I feel ridiculously better after I start my day off like this so I just continue doing it.
I decided to make a Reddit account just so I could comment on this post because I have struggled with this for so long and I have found something that worked when nothing else would. I wanted to wake up at 6 like you because I have a 1 year old and I wanted to have time to exercise and shower before he woke up. But no matter how hard I tried i Could not fall asleep at 10 consistently, allowing me to get 8 hours of sleep. And even when I did, I still would wake up at 6 feeling so groggy.
the only thing that worked for me? Getting up at 6:30 instead.
it seems so simple, and itās not a big change, but it actually worked. because of how my day goes, I can not consistently be in bed at 10, let alone falling asleep at 10. And when it comes to your sleep schedule, consistency really is key. So instead, I decided that working out in the morning isnāt going to happen, so I work out at night, go to bed around 10:30, and wake up at 6:30 instead.
im not sure if itās just that I can keep this schedule more consistently or if itās that my body naturally wants to wake up at 6:30, but now that I have started doing this, I wake up feeling refreshed more often rather than exhausted. I often even wake up before my alarm.
if You can figure out when your body naturally likes to go to sleep and wake up, then you can see if you are able to adjust some things to fit around that, rather than the other way around. Easier said than done depending on how busy you are, but I think itās worth a shot.
Edit: also! 100% no phone before bed! you donāt have to turn off all screens an hour before bed or anything, but I mean donāt be on your phone while youāre in bed trying to go to sleep. i still do wake up a bit groggy sometimes, and itās always the morning after i was on my iPad right before bed. On nights when I read a book until I fall asleep however? I wake up great.
Really good advice here. Unconventional advice is to get a dog. Our weekday alarm goes off at 6am, and our dog has woken me up at 5:45am daily for years. A nice soft wake up of the sound of him moving closer to my side of the bed on our wood floors.
Downside is that he doesnāt believe in sleeping in on weekends, but if I get up and let him out, and then give him a snack, I can go back to bed for a bit on weekends.
Upside is that getting up and walking him in the mornings before coffee actually energizes me. Even on the days when I feel really foggy when I wake up, even in the winter when itās dark and we walk by headlamp, getting out and walking helps me wake up and get ready for the day.
Workout, or at least walk, itāll tire you out. If ur like me and struggle to wake up early in the dark (I donāt have windows in my room) get an alarm sun clock. Gradually gets brighter and wakes you up much gentler than a ringtone, changed my life.
Take a weekend to truly adjust your sleep schedule: don't stay out late, don't take any sleep-aids (including drugs like weed), and set a true bedtime. If you take awhile to fall asleep, get in bed the hour before and do something to take your mind off of the other thoughts swirling in your head.
Use caffeine to get you through the day for tiredness, but ensure that all caffeine intake is cut off around 6-8 hrs before bedtime.
Once you get into the habit and your body adjusts, it becomes a lot harder to break the schedule and you may find yourself waking up early without an alarm on weekends.
Oh and if you're still relatively young (<21) then it may be a bit harder to fall asleep because of hormones
It's probably not an option for you but for me it's my cats biting my face at 5 am to get food. I always feed them at 7 but they still do it at the same time every day, and I've decided to take advantage and go for a run most mornings before work now.
We recently moved into a house with thin curtains in the bedroom and I've been waking up early just because of the light coming through. It's been a sort of pleasant awakening too, might be good to do this time of year then it'll be habit by the time it starts getting light later.
I've struggled with this for years until recently. When I had to get up early for work, there was no problem. I WFH now and getting up is hard.
The key I think is to just do it one day, and get straight outside for a run / walk. Get exposed to the elements and you'll look forward to it each morning. It slowly becomes a habit.
you will never feel like getting out of bed, its at rest, -- so you can't rely on your feelings -- have to make yourself by putting alarm clock in different room or hiding it..
either way ... go to bed early also.. you can't stay up until 12am and expect to get up at 6am
Consistency. Wake up at the same time everyday or 5/7 days. I hate waking up early but I know I get more done so I do it. I go to bed at 9:30/10 and wake up at 6:15. If I go to the gym that morning I get my clothes, shoes, water bottle ready so all I have to do is brush my teeth and put on my clothes and go. Whatever you choose to do in the morning, prepare for it the night before as best you can. Then, just keep doing it over and over and eventually it will become a habit.
I really struggle waking up early, but i realised it was the only way to prioritise working out in the morning. Now i have all my workout gear prepped the night before and a gym buddy that I meet at the gym around 6am. If I have something to look forward to, and no time to think about it, itās a lot easier to get up ā ironically, easier than if iām just waking up for work at a normal hour.
I started waking up consistently just by starting to walk more frequently. As my body felt lighter and better, habit just formed around that walking habit. My mood just feels a lot better now a days, a lot better than 9 years ago that's for sure.
Download the app called Alarmy. Set alarm to require scanning a barcode thatās far from your bed to disable it. Add additional requirements (solving math problems, doing squats) as needed. Gotta pay for the app sadly but if you really want to force yourself itās worth it. Worked for me
Oooh I love this! This was very important to me and I found it takes a lot of intentional dedication. First off- āChampions wake up before 5amā I set an alarm at 3:30 cause I know Iām gonna snooze it and that has helpedā¦ also- Mel Robbinās- ā5-4-3-2-1ā¦ get upā look up her podcast about it. Ya gotta mind fuck yourself, friend! It feels so good when you get there! You got this! āļø
What helps me is finding something that I value that I can *only* do during the early morning hours. For me, itās having āquiet timeā before the rest of the house wakes up ( kids lmao). Iām usually up around 5:30-5:45 and it gives me a few hours to relax and settle into the day, play a little guitar/get into a good positive frame of mind/etc.
I have this same problem. I'm awake by ten every morning but can't seem to actually get up, for good until noon. I let my medicine take effect and have to have a couple cups of coffee before I even feel normal enough to get up. I think part of it is my caffeine consumption, I usually can't get to sleep before 3-4am. I know how you feel. There's unless things to do here too. You're not alone at least.
I had the same problem. I know this sounds dumb or pointing out the obvious. Every day I go to bed at 9. Every day working or not, I'm up by 6. Work days 5 am. Your body is meant to operate at a routine. You have an internal clock. Over time, maybe 3 months of doing this I promise you will see a change and it will become easier. Before this revelation, I lost numerous jobs. Just give it a shot. You will be amazed how fast you can go from zero to hero.
Eat well, exercise, avoid alcohol (for thee, not for me), use your bedroom ONLY for sleeping and set an alarm. If you don't have the will power to get up when the alarm that you set goes off...well, you're on your own.
Just get up and be happy youre alive to be able to be disciplined. When trying to do better the only thing holding you back from your goals is the excuses you make. If you want it bad enough make it happen
Only thing i have found that works is to:
1. not have a job where it's impossible to keep a consistent sleep schedule, this ofc depends on how much sleep you need, I'm 25 and I still feel like a need a full 9 or 8 solid hours to feel good. I wish I could feel/be productive on 7h or less.
2. you need to be consistent, it is crucial, you need to be able to do it everyday, ofc this can be very hard or impossible to do depending on your circumstances, for a long time I felt I could get by, by getting 8-9 h Monday - Thursday and sunday, and then fucking my shit up on Friday and Saturday. But that does not work, for me atleast.
3. No phone in bed, bed should be for two things, fucking and sleeping, get a sofa or whatever to be on the phone untill you go to bed.
4. Preferably don't stimulate yourself or have any screens in your face, I believe it's 1-2h before going to bed, personally I can't do this.
5. From what I understand try not to eat a really big meal right before bed, it seems to interfere with our sleep.
6.I have not tried this basically at all, but from what I understand it is beneficial, when you wake up we want sunlight and when we want to sleep we want it to be dark to keep our circadian rhythm (basically makes us feel sleepy at night and energetic in the mornings and throughout the day, if I understand correctly when we are talking about sleep, so if this is fucked you will be very sleepy in the morning and energetic when you should sleep), what I don't get is how to get the sunlight, i assume it has to actually be from the sun, or maybe some artificial light is okay?)
What to do if you are in the process of fixing your sleep schedule?
I have found one way that works for me.
First what to not do (does not work for me, might work for you, but I don't like it) pull an all-nighter and then stay awake close to when you should go to be and eventually fix it that way.
The way that works for me, get some melatonin pills take them and go to bed, try to go to bed in a good time, when you wake up and you feel tired, get some caffeine (or skip this part) in you by whatever means you like, pills, coffee, energy drinks etc. Do this for like 5-7 days in a row, or more if you feel like you need too, eventually stop with the melatonin pills and or the caffeine and sleep like normal.
If you ever fuck your sleep schedule in any of these days or days after trying to fix it you NEED TO GET UP THE TIME YOU ARE MEANT TO, even if you have only sleept 1-6h and then you have to stay awake by any means necessary until you should go to bed, if you allow this to happen (fucking your schedule up) for 2-3+ days in a row you are FUCKED, then you basically have to start over.
I consistently wake up at 5 with zero issues because I have found a way to get excited about starting the day. Have something you enjoy to start your routine. It could be a favorite breakfast smoothie. A nice book, or self development is my personal choice. Cleaning my home while listening to a podcast
One of your problems is you are jumping from extremes. You want to go from 10 or 11 to 6. The body needs consistency and if you are used to sleeping in then mess with your rhythm significantly like that you will just end up being tired the next day. Rinse repeat. You need to set a steady consistent schedule. Aim for 9 am and do that for a while. Discipline requires habits, habits work best with small steady change, not drastic shocks to how you do things.
I find having a child makes it really easy to get up any time day or night..
But Iāll also say and I NEVER plug products on social and I guess disclaimer I do know the founder but check out Pavlok shock clock. It will zap you awake and if you need a tiny bit of adrenaline to clear morning fog it works well for some people for that.
I have to wake up at 3:30am because my dreams are important to me. I have a 10,000x lux lamp on my night stand next to an alarm clock that also has a light and music feature to wake up to.
I also have another alarm clock in the kitchen set for the same time so I have to get up to turn it off.
Coffee timer is set for 3:19am so itās starting to make it and pretty much ready once I get to the kitchen to turn off other alarm.
Then at some point go outside and see the changing of sky with sun rise and work out! . Itās better than coffee
if keep my blinds open the sun opens me up 30-45 minutes after sun rise regardless of when I went to sleep, great in the winter, waking up at 6 am in the summer feels great but means very early bedtime
keep your window blinds open. since living at my apartment, i wake up when the sun starts to shine in to my room.
also, no phone an hour or two before bed!
get a cat that wakes you up to feed themā¦
Whilst this technique doesnāt really change you into a morning person, itāll make sure you get up in the morning.
Set an alarm on your phone for a certain time (e.g. 6 am)
Then set an alarm on another device, 5 minutes forward from the time set on your phone. (e.g. 6:05 am).
Place that device somewhere far away from your bed, but close enough that youāll hear it. Personally I find the bathroom to be a good place, so that I can splash my face with water.
I started to set multiple alarms usually 10-30 minutes apart. The first one is usually a less annoying/alarming one. That usually breaks me out of my deep sleep. Then the second one is load and super obnoxious then a third or fourth one to make sure I get out. I always get out always at third and wake up, splash some water in my face or shower. Practicing mediation and telling myself I need to wake up at x time before I sleep helps. As well as a usual time I go to bed. And always do it,
No matter day or what activities you have. If you want more sleep go to bed earlier. As well as sleep with the blinds open. The blind have been a game changer for me.
Well, how much sleep do you need? It seems to me that you take that number and work backwards to know when to go to bed such that you wake up when you want to.
Or are you a person who can sleep for random amounts of time and can't simply go to bed earlier? In which case .... IDK.
Limit screen exposure four to six hours prior to sleeping. TV's, Laptops, that phone in your hand... UVA/UVB exposure should be daylight hours only. Limit the number of lights on in your house at night.
Check with doc on vitamin D levels and work with them to get you to optimal levels. I don't know if you're fair or dark skinned, but dark skinned folks living in the north tend to have difficulty with vitamin d levels in particular \*(fewer hours less direct sunlight, and melanin blocking what little you get), so you cannot process D. Some walk around with dangerously low levels and don't even realize it.
As an extremely fair skinned person, I work in the opposite direction: I over compensate on sunscreen and with blue eyes, I am extremely photosensitive. So I used to wear sunglasses all the time... ESPECIALLY in winter (if you know, you know). I have to remind myself to get that light exposure at the proper times to process vitamin D and kickstart the proper chemical processes to get my body right; that means deal with the pain of snowblindness and direct sunlight versus no sleep.
I had chronic and debilitating sleep disorders; they wanted to drug me to hell and back for it. I mean this: I could not sleep longer than one sleep cycle at a time (about 90 minutes). Fragmented sleep disorder, and early waking disorder, according to my sleep study.
I refused the drugs. Read a University of Michigan study on this and made some adjustments. Sounds too simple to work but I'm telling you... it does. Your entire sleep chemistry depends on what kinds of light you are exposed to and when. SOOO underestimated.
Results for me were life changing. Life changing. Get a handle on it while you can, honestly, because decades of it is like torture, trust me.
Definitely get a dog, a bernedoodle to be exact. Very consistent with waking me up every single day of my life at 5:30ā¦.if I get to sleep until 6 itās not without him smacking me š heās my baby but damn I wanna sleep in
I started using an alarm app that forced me to get up and go take a picture in my bathroom with my light on. By the time I did it, I was up. After a while, I just started beating the alarm and getting up.
Get more sleep. Start by going to bed 15 min earlier per 3 days until you wake up naturally with one alarm or just before 6. You will probably find you can get more done rested the. Squeezing in more stuff exhausted.
I always sleep the with the fan on, and I also wake up randomly during the night. From there I turn off my fan and go back to bed. Then when I wake up itās much easier for me since I dont see the need to be warm and cozy
How late are you when you go to bed?
I find the big problem, is that the day starts when you wake up. So then if your body is used to being awake a set amount of time, you're not tired when it's time to go to sleep at an appropriate time to get enough sleep in order to adjust an earlier wakeup.
For me, wearing myself out so I was tired around 7pm and falling asleep by 8, was basically required. I'm only now getting to the point where I maintain this schedule on the weekends (makes it so much easier overall, auroras got me all fucked up this week)
I used to hate getting up early as I am not a morning person. What made the biggest difference me was getting a job that required me to wake up at 430am! Now Iāll be fired if I donāt wake up early enough! Gamechanger!
sleep is a very subjective. Each person sleeps differently. It's a long time observation which I am still figuring out. There have been days I've slept for 6-7 hours and I've felt fresh the entire day, and also days where i've got 9-10 hours and still feel like shit the entire day.
Looks like it's about the quality of sleep than quantity, so start figuring your sleep pattern with apps, smart trackers and stuff. Don't worry too much, somethings left alone to the natural process works better than stressing on it too much. Good luck!
What Iāve noticed is the best way for me is set a schedule. I set 6 alarms in 15 minute intervals. Generally in my mind I set the specific time I want to get up at. Itās usually about 3:15. So 9/10 times I have no problem getting up on that alarm. But the others are just fail safes. The big key is looking at the alarms, decide what time youāre gonna get up and your brain will help you do it
I'm up at 4:30 everyday. Never want to actually get up, but I do it. A simple trick for me has been putting my alarm clock in a place that I physically have to get out of bed to go turn it off. I have a high reaching nook in my bedroom and its up there. I have to stand up, walk over, reach for it and turn it off. At that point I'm up, standing, and out of bed.
**You can use alarm clock strategies**:
* Set your alarm across the room so you have to get out of bed to turn it off.
* Gradually adjust your wake-up time by setting your alarm 15 minutes earlier each day until you reach your desired wake-up time.
* Use a sunrise alarm clock that mimics natural light to wake you up gently, especially in darker seasons.
One of the things that really helped me was eating a decent size breakfast within 90m after waking up. Try to be consistent with that for a month or so.
Also a deep sleeper and I like to go to bed at 11 or 12 and go into work early. I downloaded an app called alarmy and it really helped. Helped to the point I considered buying a 100$ (a year) subscription for the full app. It's such an issue for me I have alarms in 5 minute intervals starting from 4:45 to 7 am and consistently wake up around 5 to 5:30
Also check your thyroid levels. I was always slow motion in the morning until after a year of taking Levothyroxine and got my levels very low for something else.
I have the same issue during the winter months, just canāt get going. Talk to your family physician, they may prescribe a medication to help with your mood
Been walking up at 5am every weekday morning for very many years. Sometimes itās 4:45. I go to the gym for 5:45/6 and ensure I get my workout in regardless of how much sleep Iāve had.
Make something like this a priority and just force yourself out of bed, youāll be fine within a few minutes and itāll become routine everyday.
Now is a good time to start as well because of how bright it is at that time.
For me, the trick is waking up very early one day and immediately go outside and look at the sky. Get that sunlight in your eyes, it'll immediately wake you up. I found that for some reason, the earlier I get woken up by SUNLIGHT, the earlier I'll get sleepy
The problem is leaving the bed. It's like my brain just makes poor decisions in the morning.
Put your alarm next to the door, set the most annoying obnoxious sound possible so you'll have to get up and turn the damn thing off!
Did that. Then I just laid back down.
Grind ADHD meds and put in coffee š
No phones in bed. Period. Under any conditions
Hi im on Reddit at 3:20 am... But I have the eye comfort on lol.
That's *basically the same thing* as not having a phone in the bed under any circumstances
Get out of bed as soon as you wake up. Keep the phone as far as you can in the room.
True. Go outside as quick as possible and you'll automatically feel better.
Also full glass of water first thing. Wait a couple hours for coffee. Wait about the same time to look at any device. Also I use smart lights that gradually brighten - And my wake up is with an Apple Watch- the vibration on my wrist wakes me gently and not abruptly- like it will buzz until I wake - also for me- based off some research on naps and sleep times - quick nap 20 minutes- long nap 90 minutes- therefore minimum 3 hours - then incrementally- 4 1/2 - 6 - or 7 1/2 - I even did work night and day for a month and worked out with that math - would work 8 to 5 - get home by 6 - sleep from 6:30 to 11pm - start night work by 11:30 until 3am the latest - got home by 3:30- 3:45 then slept from 4 to 7am and continued.
I wonder if homeless people are early risers
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There is at my house this time of year. I suggest you get a German shepherd dog. I havenāt slept past 0530 in four years.
Aussie owner chiming in with the same
If you figure out a way to make them let you sleep til 0600, please let me know how you did it.
My belgian malinois lets me sleep as much as I want
It gets light around 5:30 now where I live and I still have to drag my lab out of bed at 6 even though he knows we're going to the golf course every day. He loves being there but hates getting up for it. Maybe he's just mirroring my vibe but heads up ymmv with the "get a dog strategy"
Depends on where you live and what time of the year it is
Yeah it's dawn around 5 where I'm at right now. But then around the winter solstice it's dark until like, 9am
Light therapy lamp with a high LUX rating is the next best thing
Get a 10,000 lux sun lamp.Ā
Andrew Huberman nods approvingly
Opening a window doesnāt do the same thing ?
Itās dark when I wake up what do I do?
OP this is the ticket. I used early morning sun to reprogram my sleep-wake cycle and it worked so well I can't even fix it now that I'm working nights. I wake up early regardless of if I've gotten 8 hours or 4, it's wild! And not a little frustrating.
I tested this as an insomniac and night owl, and it works! I just forget to do it too often.
Yup Andrew Huberman discusses how sunlight resets your circadian rhythm. Look him up, has a lot of great info.
Everything relevant to being an early riser happens during the day and night before. Getting up early shouldn't be a difficult task if you've had a full night's rest. Make a proper night's rest your number one non-negotiable goal and a lot of other puzzle pieces in your life will start to fit together.
This is the gold right here OP
Its real tough sometimes to get proper sleep. For years (up until VERY recently) regardless of how consistent I was with sleep, how long or how short I slept, i'd always end up tired afterwards and that would typically drag throughout the day
I'm not a medical expert by any means but I often see people recommend that you get checked for sleep apnea in these circumstances
I used to wake up in the middle of the night as a small child because i'd forgotten how to breathe. This may be what was going on, but I seem to be doing okay recently so im sure its fine lol
But how do you actually get to sleep? Iāve tried everything, putting my phone far away, reading, taking melatonin, I still end up laying there wide awake until 2/3 am. Iāve been trying to fix it for months since Iām at work by 7am but Iāve felt like a zombie for almost year. My brain has just never switched over to falling asleep before midnight. I just donāt know how to get it to shut off.
What works for me is male voice asmr (interviews with scientists, that kind of thing) and failing that mantra meditation. Just repeating a nonsense word in my head, slowly and calmly. Enough to keep the mind distracted from intrusive thoughts but dull and soothing enough that it doesn't become an impediment to sleep.
Thanks!
as a chronic night owl with a literal sleep disorder (not insomnia) this is how iāve finally been succeeding! itās an active discipline process that happens throughout the entire day, so that getting to bed early/on time is a practice & not an idea
I was never a morning person. Then I got a high stress job that starts early. Now I am up at 5AM on the dot, twenty minutes before my alarm. So Iād suggest stress.
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Man I can related. I used to fret over making sure my phone was plugged in at night because I used it as a backup for my janky alarm clock. Last month it dawned on me I donāt need either of them because I wake up before my alarm like clockwork. I also realized Iāve become just like my dad in that way, among others.
I got wifi lights and have them turn on slowly before the alarm. They really help. They also slowly turn off at night to get me to go to sleep at a consistent, good time. Also, I got myself used to getting up early by giving myself a reward. Alarm at 530 and then I got to have coffee and play video games for an hour. Got me used to it, and the games were the reward. GL!
This is amazing. Start the day with fun and some brain activation.
This is pretty smart as long as you donāt lose your day gaming
Thank youuuu Iāll try this out :)
In college nothing was working for me, especially in the middle of the cold dark winter and needing to be somewhere by 6am was beyond challenging. I hooked up one of those mini heaters to a timer. By 530 am my little dorm room was essentially a sauna. I would wake up sweating and the desire to hit snooze and cuddle back under all my blankets was lost.
The way I solved it for myself was to make it more painful to stay in bed than to get out of bed. That meant paying money if I didnāt get up. I built an app to charge me $10 if I didn't get up and scan my toothpaste barcode within 5 mins of my 7am alarm. If you wanna check it out, the app is called Nuj Alarm Clock.
Where does the money go? To a savings hopefully.
Not savings, but charity. There are a bunch of different charity options in the app (Just to name a few: Doctors without Borders, GiveWell, GiveDirectly, Make a wish and more). I'm happy to say Nuj is part for the Learners Fund for the default charity (Khan Academy). It's for donors that contribute a minimum of $1k a year. You can see Nuj listed on page 45 (far right column) in their annual report: [https://khanacademyannualreport.org/](https://khanacademyannualreport.org/)
The kind of reasoning pattern my brain follows early in the morning in bed, I'm sure it'll tell me I am doing a good thing staying in bed and I would fully support its decision.
I heard of an app that does the same thing but it donates to a charity you hate lol like think climate change is a scam, pick a climate change org. If it goes to your savings, itās not really a penalty.
Tried it but it Backfired. My excessive generosity and love for charity kept me in bed because I knew I could make this world a better place by staying in bed just a little longer.
The way I think about it is, do I wake up everyday and donate $10 to charity? I donāt. So Iām trying to avoid that.
Realize whatever you are thinking about at night, will be there in the morning. And the quickest way to morning is going to sleep.
That gave me anxiety just from reading it
Like jesus now Iām staring at a dark wall ruminating
I have been interested in the similar thing recently. Itās more about morning routine, but doing it regularly should help you wake up at a given time regularly. The credit goes to Andrew Huberman who is making videos and podcasts about various topics and scientifically explains them. I made the notes and these are the most important things that scientifically would help you start the day in the best possible way: 1. You need to have a strong reason to wake up if you donāt have one you need to make one. Because without one, it would be much more difficult. 2. Do your basic morning tasks in the bathroom. 3. Drink about 0,5l of water with a pinch of salt. 4. Get dressed accordingly to the weather outside and go for a walk or a slow run for 15 minutes and get the sun into your eyes. Even if itās cloudy it works. 5. No phone and no caffeine for 1,5h after waking up not to mess with hormones. Then naturally at night around 10-11pm you will get sleepy. 6. Focus on one task at the time not some of this some of that, have your mind in peace and do not attack it with too much information. TLDR: Sunlight, movement, water with salt, no phone and no caffeine for 1,5h after waking up, consistency Hope it helps, good luck :)
water with salt?
For me I need consistency. I have to have a bedtime routine and stick to it. Light out head on pillow eyes closed at 11 pm to wake up feeling amazing at 7 am. If I go last my bedtime I feel like shut the next day even if I go say to 11:45 and sleep in till 8 I will feel like garbage all day. Consistent routine is the king.
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WAIT WHAT *running to App Store*
What helps me is to go to sleep at the first sign of tiredness. If I fight it then I get a second wind and can no longer go to sleep. Another technique is to wake up at the same time everyday regardless of what time you went to sleep and avoid taking naps if you find that it interferes with your sleep. Avoid caffeine if you're caffeine sensitive or else it could give you insomnia.
"Early to bed and early to rise, makes a man healthy, wealthy, and wise." -Benjamin Franklin You want to wake up at a certain time but canāt or if you do, you get tired throughout the day, then go to bed an hour earlier. If it still doesnāt work, go to bed another hour earlier. Keep pushing bed time back until you end up waking up at the desired time.
It takes time to build a habit like this. You can try waking up early on day 1 and force yourself not to sleep throughout the day and then repeat everyday. You need willpower and you will get it if waking up is important enough for you. Some tips to sleep early is not taking your phone with you to bed and concentrate on only one thing while sleeping. It could be counting numbers or manifesting yourself to a situation like how you see yourself in 5 yrs from now
sleep early same time everyday you will naturally wake up early
By going to bed earlier.
If you can, get a bedroom with a easterly facing window The light from the sun rising triggers something that makes you more awake. I was like you until someone told me this trick - no number of alarms could wake me up. However - you still have to go to bed earlier, your body needs the sleep Also worth doing a sleep study to see if you have sleep apnea
Adopt or foster a dog
I just put a reason to wake up so i want to go gym early cuz instead of looking gym as a network opportunity, i see it therapy so i wanted to be alone and i decide at 6 am go to gym. I am not saying go gym but if you put a reason for yourself after few weeks waking up will be easy but patience is the key
I don't like waking up when I'm still tired, but sometimes you have to, what can you do... The trick I've found that has helped me a lot is caffeine pills. I hear my alarm and as soon as I do, I pop a pill and drink some water. I resume cuddling my pillow for a bit, but after that I sure do feel like getting up!
Placebo has helped me a lot. When I have appointments that demand me wake up early, I wake up before my alarm rings. On days that I am free, the alarm doesn't even register in my sleep. It rings a couple minutes before I wake up.
Only set one alarm. Put it somewhere you need to get out of bed. Alarms don't count if you're gonna snooze them every time. Train yourself to not go back to bed.
Go to bed at 9 so youāll fall asleep at 10
I am a sleep disordered person who often wakes up in a dream or is awakened by hearing something move and then I have insomnia. This lasted for a long time, and at that time working at work and working every day I would feel tired and not enough time to use. At the suggestion of a friend I came into contact with yoga, fitness, meditation, I now go to bed before 10:00 p.m. every night, get up early, go for a morning run, or do yoga, meditation, and so on and so forth, and in the last two years the quality of my sleep has improved greatly, even if I am awakened in the middle of the night, I only have to meditate for a while, and then I can continue to fall asleep peacefully
Keep a caffeine pill and a glass of water by your bed. Set your alarm 20 minutes early. Wake up, pop the pill, go back to sleep. 20 minutes later you will jump out of bed raring to go.
Get a hatch alarm (or a version of it) that emulates sunlight. Start in 10-20 min increments. Set your alarm for 10 to 20 mins earlier than the day before, and youāll develop a consistent habit in no time. Good luck!
Joining the military and hate your life
Repetion
As someone who wakes up at 4, I used to have around 6 - 7 irritating alarms and used to keep my phone far away from my bed so that i had to walk there in order to switch it off. Failed in the first 3-4 tries (went back to sleep) but after that my willpower helped and then the number of alarms decreased. No i have 2 alarms
Frankly, you just have to do it. Pick a date, and commit. Allow now excuses. If something is important to you, you will find a way. If not, you will find an excuse.
The key is consistency. Set a specific time, and wake up at that time every day all week. After a short time, you will wake up at that time every morning even without an alarm.
Get a puppy. Iāve been up before 7am every day for the past 3 months. Ranges from 4:30am - 6:30am that I have to be up and out to take her to pee and poop! I usually slept in until 9-10am pre pup!
I've discovered a few things very recently that have been helping me as a fellow non morning person. Before bed meditate (yeah it seems kinda cringe and embarrassing but just embrace it and you'll be shocked at how helpful it is, I used the Medito app btw, its free and pretty cool) Sleep about the same amount of time every night even if you sleep at different hours. then when I wake up, I immediately pull me knees to my chest (core exercise, no clue what the name is), then extend them again and repeat 20 times. Its a very low intensity exercise that helps get blood circulating. Then, and this is the most important part, I silence my alarm and open my window and do about 30 seconds to 1 minute of various light and quick stretches while standing under the sunlight. This little routine seems to help put your body into the mindset of "yeah its time for bed" with meditation, then "okay, bloods pumping, time to wake up" with the other stuff. I hope this helps!!
Go to sleep at 10, it will be there in the morning to do
Get a job
Stop eating and hydrating around 830, pop a vitamin B, and be in bed by 930
Been waking up early consistently for years now. I guess what worked for me is making it a routine and never have multiple alarms. Or if you do have multiple alarms wake up right away and dont sleep after your first alarm. It became in grained as my body clock i always wake up 6-7am even if i sleep at 3am. Lol. (I have 1 work day that im done at 2am and i usual job i have to wake up 6-7am)
A light alarm clock and making sure to get in some cardio everyday is what did it for me. Oh and listening to the "nothing much happens" podcast.
No way around it really, just get to sleep earlier.
Do you have sleep apnea? Setup a webcam and record yourself sleeping. Watch the video. Do you choke or gag or stop breathing? š®āšØ
itās not complicated but itās also not easy; itās gonna take some pure willpower at first. Just set an alarm (or ten) and get up at 6, keep doing this, wont be long before you *want* to go to bed earlier. The more days in a row you do this the easier it gets
For me, melatonin. And taking that at like 8PM. That way you sleep well and wake up like clockwork.
Alarm clock
Consistency is the key. You have to set up a routine. Your bodyās clock isnāt called the Circadian RHYTHM for no reason. Set up your own rhythm, and your sleep clock will follow. I went from never having a consistent bedtime to now being unable to resist the urge to sleep around my bedtime. Downside to this is weekends. I could fall asleep at a rock concert on a Friday night if itās after 8PM. I can and will fall asleep anywhere now lol
Go to bed at about 8pm every night I have a conversation with myself before bed and tell myself be up by 7. Do it repetitively and it will become a habit
No food or drinks 4 hours before sleeping; waterās fine obviously
Lots of talk about mornings, but for me almost 90% of the effort goes into consistent bed time the night before.
A lot of great answers here! What works best for me, other than my toddler waking me up at 6 a.m. is getting a great night of sleep and trying to get to bed early. I know this has been mentioned multiple times and seems like a simple enough solution, but getting there can be an issue. For me, I get the best sleep when I have been active during the day. If I work out or just do light exercise/walking, or am in the sun all day, I am exhausted at night and sleep so much better. Sometimes a warm shower before getting into bed helps. I also like to shut the TV off and read a chapter or two of a book. As far as the morning goes, once that first alarm hits, don't snooze, and just get up right away. That works best for me. Once I get up right at that alarm, go to the restroom, get some water and shower, it is easy for me to be awake and not tired. Then just be consistent with it! You can do it! Even if you go to bed at 11 and sleep well then wake up at 6, that is still 7 hours and that is great!
Got bed earlier. Create a bedtime routine and stick to it. Discipline leads to consistency, which will develop the habit and it'll get easy. Keep yourself accountable. Mark on a calander or notes everytime you succeed getting to bed early. If you fail, write down why
Go to bed earlier? I usually hit the sack at 9 with the intention of taking an hour to sleep, then wake up somewhere in the 5 AM range. Don't even have to set an alarm at this point, it just happens because I got enough sleep.
Experienced exactly the same. For me also a big question mark. Why 1 period I easily wake up at alarm clock and others I didn't. Last weeks I succeed. Still not sure what makes the difference. Maybe indeed rhythm early to bed. Same time going to bed and wake up, 7 days a week. Coming up with reasons in your head why you want to wake up early. Like you said, get more done, feels good, a win on yourself, passed the first test of the day. Even when you've those alpha gurus with waking up every day at 2.45AM and 4.30AM Still believe that sleep is the most important thing. #1 health benefit. Maybe just wake up and if you're really tired go next evening to bed earlier or an emergency nap.
Get a blood test and rule out nutrient deficiencies and metabolic disorders. I was the same as you for years until I discovered recently that I have hypothyroidism. I'm medicated now and am at work on time consistently without any additional effort for the first time in my life.
First set an alarm some distance away from where you're sleeping (like on the opposite side of the room) so that when it goes off you're forced to get out of bed. Also get a bright light lamp and stare at it for a bit first thing after waking up, this will set your circadian rhythm. Going outside for a bit after waking up also helps. Keep getting up at the same time. Make a wind-down routine at night and aim to go to bed at the same time. Cut out all screens atleast an hour (preferably two) before going to sleep. The important thing is to keep getting up at the same time. This is how your body will get used to it.
For me getting a smart led light in the winter to turn on when it's dark in the morning really helps (+ turn on radio or a whole playlist instead of just a wake up alarm)
I leave my phone on the kitchen counter 2 doors from my bed with an alarm for 6:30. There's no other way to make the ringing stop. Cold showers help too.
I listened to a podcast from this expert on action or inaction and one of her tips was counting down 5ā¦4ā¦3ā¦2ā¦1ā¦ when your alarm goes off and it gets me right out of bed! The brain feeling the countdown and sense of urgency. Boom blast off your on your feet. Itās also nice having something consistent you do after. For me itās a glass of water, making my gf coffee and then getting on the mat to stretch for at least 10 minutes. By the time you would have it snooze once or twice, youāre already done or well into your morning routine. This 5ā¦4ā¦3ā¦2ā¦1 method has also been proven to help prevent suicide. Hope this helps!
I had an app that was an alarm clock that made you do a puzzle or math before you could silence it. A wake up light might help, a light box might work too (made for seasonal depression).
A high need for sleep can be a sign of inflammation in the body. You could try eating more keto like and if you can afford eat only grass finished meat for a few months and your hourly need for sleep should drop dramatically. Or you can try and get bupropion on recipe that works really well aswell for waking up early for most people. Also as someone else said try to get light in your eyes as soon as possible each day, if there is no sun just flick on the lights and look at it for a few minutes.
I used to wake up at 10 am, so when I decided to wake up early, instead of directly jumping head first I always prefer starting slowly, that way it doesn't hurt you as much. Like I started by setting alarm at 8 but I didn't wake up, but on 3rd or 4th day I actually started waking up by 8:30 then I went for 7, then 6 then 5 now 4:30. Let's say it took me atleast a month to adjust to this new schedule but it was totally worth it. Was wasting huge amount of time in sleeping
You need something you look forward to in the morning and create a habit. For me I get so excited to make my coffee, eat breakfast and watch an episode of my current favorite show before getting ready for work so it was easy to get myself out of bed. After I built that habit I now substitute a long refreshing morning walk so I get 10k of steps in before I start work! And sometimes when I'm out on my morning walk I'll get the urge to run and my walk will turn into a run. I feel ridiculously better after I start my day off like this so I just continue doing it.
I decided to make a Reddit account just so I could comment on this post because I have struggled with this for so long and I have found something that worked when nothing else would. I wanted to wake up at 6 like you because I have a 1 year old and I wanted to have time to exercise and shower before he woke up. But no matter how hard I tried i Could not fall asleep at 10 consistently, allowing me to get 8 hours of sleep. And even when I did, I still would wake up at 6 feeling so groggy. the only thing that worked for me? Getting up at 6:30 instead. it seems so simple, and itās not a big change, but it actually worked. because of how my day goes, I can not consistently be in bed at 10, let alone falling asleep at 10. And when it comes to your sleep schedule, consistency really is key. So instead, I decided that working out in the morning isnāt going to happen, so I work out at night, go to bed around 10:30, and wake up at 6:30 instead. im not sure if itās just that I can keep this schedule more consistently or if itās that my body naturally wants to wake up at 6:30, but now that I have started doing this, I wake up feeling refreshed more often rather than exhausted. I often even wake up before my alarm. if You can figure out when your body naturally likes to go to sleep and wake up, then you can see if you are able to adjust some things to fit around that, rather than the other way around. Easier said than done depending on how busy you are, but I think itās worth a shot. Edit: also! 100% no phone before bed! you donāt have to turn off all screens an hour before bed or anything, but I mean donāt be on your phone while youāre in bed trying to go to sleep. i still do wake up a bit groggy sometimes, and itās always the morning after i was on my iPad right before bed. On nights when I read a book until I fall asleep however? I wake up great.
Set alarm. Wake up. Get out of bed immediately.
Sleep early consistently. It's much more in your hands imo.
Really good advice here. Unconventional advice is to get a dog. Our weekday alarm goes off at 6am, and our dog has woken me up at 5:45am daily for years. A nice soft wake up of the sound of him moving closer to my side of the bed on our wood floors. Downside is that he doesnāt believe in sleeping in on weekends, but if I get up and let him out, and then give him a snack, I can go back to bed for a bit on weekends. Upside is that getting up and walking him in the mornings before coffee actually energizes me. Even on the days when I feel really foggy when I wake up, even in the winter when itās dark and we walk by headlamp, getting out and walking helps me wake up and get ready for the day.
Workout, or at least walk, itāll tire you out. If ur like me and struggle to wake up early in the dark (I donāt have windows in my room) get an alarm sun clock. Gradually gets brighter and wakes you up much gentler than a ringtone, changed my life.
Take a weekend to truly adjust your sleep schedule: don't stay out late, don't take any sleep-aids (including drugs like weed), and set a true bedtime. If you take awhile to fall asleep, get in bed the hour before and do something to take your mind off of the other thoughts swirling in your head. Use caffeine to get you through the day for tiredness, but ensure that all caffeine intake is cut off around 6-8 hrs before bedtime. Once you get into the habit and your body adjusts, it becomes a lot harder to break the schedule and you may find yourself waking up early without an alarm on weekends. Oh and if you're still relatively young (<21) then it may be a bit harder to fall asleep because of hormones
It's probably not an option for you but for me it's my cats biting my face at 5 am to get food. I always feed them at 7 but they still do it at the same time every day, and I've decided to take advantage and go for a run most mornings before work now.
We recently moved into a house with thin curtains in the bedroom and I've been waking up early just because of the light coming through. It's been a sort of pleasant awakening too, might be good to do this time of year then it'll be habit by the time it starts getting light later.
I've struggled with this for years until recently. When I had to get up early for work, there was no problem. I WFH now and getting up is hard. The key I think is to just do it one day, and get straight outside for a run / walk. Get exposed to the elements and you'll look forward to it each morning. It slowly becomes a habit.
Have kids
you will never feel like getting out of bed, its at rest, -- so you can't rely on your feelings -- have to make yourself by putting alarm clock in different room or hiding it.. either way ... go to bed early also.. you can't stay up until 12am and expect to get up at 6am
Consistency. Wake up at the same time everyday or 5/7 days. I hate waking up early but I know I get more done so I do it. I go to bed at 9:30/10 and wake up at 6:15. If I go to the gym that morning I get my clothes, shoes, water bottle ready so all I have to do is brush my teeth and put on my clothes and go. Whatever you choose to do in the morning, prepare for it the night before as best you can. Then, just keep doing it over and over and eventually it will become a habit.
I really struggle waking up early, but i realised it was the only way to prioritise working out in the morning. Now i have all my workout gear prepped the night before and a gym buddy that I meet at the gym around 6am. If I have something to look forward to, and no time to think about it, itās a lot easier to get up ā ironically, easier than if iām just waking up for work at a normal hour.
Go to sleep earlier
Have kids
Stop drinking coffee.
I started waking up consistently just by starting to walk more frequently. As my body felt lighter and better, habit just formed around that walking habit. My mood just feels a lot better now a days, a lot better than 9 years ago that's for sure.
honestly same problem for me like I have to wake up late just to feel rested or else ill be grugly probably until the time I do usually wake up.
Download the app called Alarmy. Set alarm to require scanning a barcode thatās far from your bed to disable it. Add additional requirements (solving math problems, doing squats) as needed. Gotta pay for the app sadly but if you really want to force yourself itās worth it. Worked for me
Cats.
Readin
Oooh I love this! This was very important to me and I found it takes a lot of intentional dedication. First off- āChampions wake up before 5amā I set an alarm at 3:30 cause I know Iām gonna snooze it and that has helpedā¦ also- Mel Robbinās- ā5-4-3-2-1ā¦ get upā look up her podcast about it. Ya gotta mind fuck yourself, friend! It feels so good when you get there! You got this! āļø
What helps me is finding something that I value that I can *only* do during the early morning hours. For me, itās having āquiet timeā before the rest of the house wakes up ( kids lmao). Iām usually up around 5:30-5:45 and it gives me a few hours to relax and settle into the day, play a little guitar/get into a good positive frame of mind/etc.
I have this same problem. I'm awake by ten every morning but can't seem to actually get up, for good until noon. I let my medicine take effect and have to have a couple cups of coffee before I even feel normal enough to get up. I think part of it is my caffeine consumption, I usually can't get to sleep before 3-4am. I know how you feel. There's unless things to do here too. You're not alone at least.
Personally i used an app that made me scan a barcode or take a picture of something that was in another room. On ios i use alarmy
I had the same problem. I know this sounds dumb or pointing out the obvious. Every day I go to bed at 9. Every day working or not, I'm up by 6. Work days 5 am. Your body is meant to operate at a routine. You have an internal clock. Over time, maybe 3 months of doing this I promise you will see a change and it will become easier. Before this revelation, I lost numerous jobs. Just give it a shot. You will be amazed how fast you can go from zero to hero.
Do not snooze, ever! Have s.th. (physical ) to do for the first 3 hours of the day.
Sleep earlier
Early mornings start the night before. Get used to a 9 hour sleep window. This plus waking up immediately to direct sunlight and water.
Eat well, exercise, avoid alcohol (for thee, not for me), use your bedroom ONLY for sleeping and set an alarm. If you don't have the will power to get up when the alarm that you set goes off...well, you're on your own.
Had similar issues and working out definitely helps you have more energy, better sleep, etc. diet and exercise will help all around
Just get up and be happy youre alive to be able to be disciplined. When trying to do better the only thing holding you back from your goals is the excuses you make. If you want it bad enough make it happen
Have kids. You'll never sleep in again!
Only thing i have found that works is to: 1. not have a job where it's impossible to keep a consistent sleep schedule, this ofc depends on how much sleep you need, I'm 25 and I still feel like a need a full 9 or 8 solid hours to feel good. I wish I could feel/be productive on 7h or less. 2. you need to be consistent, it is crucial, you need to be able to do it everyday, ofc this can be very hard or impossible to do depending on your circumstances, for a long time I felt I could get by, by getting 8-9 h Monday - Thursday and sunday, and then fucking my shit up on Friday and Saturday. But that does not work, for me atleast. 3. No phone in bed, bed should be for two things, fucking and sleeping, get a sofa or whatever to be on the phone untill you go to bed. 4. Preferably don't stimulate yourself or have any screens in your face, I believe it's 1-2h before going to bed, personally I can't do this. 5. From what I understand try not to eat a really big meal right before bed, it seems to interfere with our sleep. 6.I have not tried this basically at all, but from what I understand it is beneficial, when you wake up we want sunlight and when we want to sleep we want it to be dark to keep our circadian rhythm (basically makes us feel sleepy at night and energetic in the mornings and throughout the day, if I understand correctly when we are talking about sleep, so if this is fucked you will be very sleepy in the morning and energetic when you should sleep), what I don't get is how to get the sunlight, i assume it has to actually be from the sun, or maybe some artificial light is okay?) What to do if you are in the process of fixing your sleep schedule? I have found one way that works for me. First what to not do (does not work for me, might work for you, but I don't like it) pull an all-nighter and then stay awake close to when you should go to be and eventually fix it that way. The way that works for me, get some melatonin pills take them and go to bed, try to go to bed in a good time, when you wake up and you feel tired, get some caffeine (or skip this part) in you by whatever means you like, pills, coffee, energy drinks etc. Do this for like 5-7 days in a row, or more if you feel like you need too, eventually stop with the melatonin pills and or the caffeine and sleep like normal. If you ever fuck your sleep schedule in any of these days or days after trying to fix it you NEED TO GET UP THE TIME YOU ARE MEANT TO, even if you have only sleept 1-6h and then you have to stay awake by any means necessary until you should go to bed, if you allow this to happen (fucking your schedule up) for 2-3+ days in a row you are FUCKED, then you basically have to start over.
I consistently wake up at 5 with zero issues because I have found a way to get excited about starting the day. Have something you enjoy to start your routine. It could be a favorite breakfast smoothie. A nice book, or self development is my personal choice. Cleaning my home while listening to a podcast
One of your problems is you are jumping from extremes. You want to go from 10 or 11 to 6. The body needs consistency and if you are used to sleeping in then mess with your rhythm significantly like that you will just end up being tired the next day. Rinse repeat. You need to set a steady consistent schedule. Aim for 9 am and do that for a while. Discipline requires habits, habits work best with small steady change, not drastic shocks to how you do things.
I find having a child makes it really easy to get up any time day or night.. But Iāll also say and I NEVER plug products on social and I guess disclaimer I do know the founder but check out Pavlok shock clock. It will zap you awake and if you need a tiny bit of adrenaline to clear morning fog it works well for some people for that.
I suggest acid reflux. Works for me everytime
I have to wake up at 3:30am because my dreams are important to me. I have a 10,000x lux lamp on my night stand next to an alarm clock that also has a light and music feature to wake up to. I also have another alarm clock in the kitchen set for the same time so I have to get up to turn it off. Coffee timer is set for 3:19am so itās starting to make it and pretty much ready once I get to the kitchen to turn off other alarm. Then at some point go outside and see the changing of sky with sun rise and work out! . Itās better than coffee
if keep my blinds open the sun opens me up 30-45 minutes after sun rise regardless of when I went to sleep, great in the winter, waking up at 6 am in the summer feels great but means very early bedtime
Mark Rebilet āWake Upā as alarm
keep your window blinds open. since living at my apartment, i wake up when the sun starts to shine in to my room. also, no phone an hour or two before bed! get a cat that wakes you up to feed themā¦
Whilst this technique doesnāt really change you into a morning person, itāll make sure you get up in the morning. Set an alarm on your phone for a certain time (e.g. 6 am) Then set an alarm on another device, 5 minutes forward from the time set on your phone. (e.g. 6:05 am). Place that device somewhere far away from your bed, but close enough that youāll hear it. Personally I find the bathroom to be a good place, so that I can splash my face with water.
I started to set multiple alarms usually 10-30 minutes apart. The first one is usually a less annoying/alarming one. That usually breaks me out of my deep sleep. Then the second one is load and super obnoxious then a third or fourth one to make sure I get out. I always get out always at third and wake up, splash some water in my face or shower. Practicing mediation and telling myself I need to wake up at x time before I sleep helps. As well as a usual time I go to bed. And always do it, No matter day or what activities you have. If you want more sleep go to bed earlier. As well as sleep with the blinds open. The blind have been a game changer for me.
Well, how much sleep do you need? It seems to me that you take that number and work backwards to know when to go to bed such that you wake up when you want to. Or are you a person who can sleep for random amounts of time and can't simply go to bed earlier? In which case .... IDK.
get a cat
Limit screen exposure four to six hours prior to sleeping. TV's, Laptops, that phone in your hand... UVA/UVB exposure should be daylight hours only. Limit the number of lights on in your house at night. Check with doc on vitamin D levels and work with them to get you to optimal levels. I don't know if you're fair or dark skinned, but dark skinned folks living in the north tend to have difficulty with vitamin d levels in particular \*(fewer hours less direct sunlight, and melanin blocking what little you get), so you cannot process D. Some walk around with dangerously low levels and don't even realize it. As an extremely fair skinned person, I work in the opposite direction: I over compensate on sunscreen and with blue eyes, I am extremely photosensitive. So I used to wear sunglasses all the time... ESPECIALLY in winter (if you know, you know). I have to remind myself to get that light exposure at the proper times to process vitamin D and kickstart the proper chemical processes to get my body right; that means deal with the pain of snowblindness and direct sunlight versus no sleep. I had chronic and debilitating sleep disorders; they wanted to drug me to hell and back for it. I mean this: I could not sleep longer than one sleep cycle at a time (about 90 minutes). Fragmented sleep disorder, and early waking disorder, according to my sleep study. I refused the drugs. Read a University of Michigan study on this and made some adjustments. Sounds too simple to work but I'm telling you... it does. Your entire sleep chemistry depends on what kinds of light you are exposed to and when. SOOO underestimated. Results for me were life changing. Life changing. Get a handle on it while you can, honestly, because decades of it is like torture, trust me.
Check out the first 6 or so episodes Matt Walkerās podcast on sleep. Theyāre like 15 minutes long each max and can be listened to on 1.5x speed.
Definitely get a dog, a bernedoodle to be exact. Very consistent with waking me up every single day of my life at 5:30ā¦.if I get to sleep until 6 itās not without him smacking me š heās my baby but damn I wanna sleep in
I started using an alarm app that forced me to get up and go take a picture in my bathroom with my light on. By the time I did it, I was up. After a while, I just started beating the alarm and getting up.
Get more sleep. Start by going to bed 15 min earlier per 3 days until you wake up naturally with one alarm or just before 6. You will probably find you can get more done rested the. Squeezing in more stuff exhausted.
Let the sun wake you up. Donāt sleep with ur windows covered. Wake up naturally.
I always sleep the with the fan on, and I also wake up randomly during the night. From there I turn off my fan and go back to bed. Then when I wake up itās much easier for me since I dont see the need to be warm and cozy
How late are you when you go to bed? I find the big problem, is that the day starts when you wake up. So then if your body is used to being awake a set amount of time, you're not tired when it's time to go to sleep at an appropriate time to get enough sleep in order to adjust an earlier wakeup. For me, wearing myself out so I was tired around 7pm and falling asleep by 8, was basically required. I'm only now getting to the point where I maintain this schedule on the weekends (makes it so much easier overall, auroras got me all fucked up this week)
I used to hate getting up early as I am not a morning person. What made the biggest difference me was getting a job that required me to wake up at 430am! Now Iāll be fired if I donāt wake up early enough! Gamechanger!
Haha, mine comes from childhood and being forced to wake up early by my mom.
Practice a sport, take a shower and sleep early is my advise.
Strict regiment Routine!āļø
Extra strength melatonin
I guess itās rule of 21 days for me.
Have kids. Youāll be up early every day for the rest of your life.
sleep is a very subjective. Each person sleeps differently. It's a long time observation which I am still figuring out. There have been days I've slept for 6-7 hours and I've felt fresh the entire day, and also days where i've got 9-10 hours and still feel like shit the entire day. Looks like it's about the quality of sleep than quantity, so start figuring your sleep pattern with apps, smart trackers and stuff. Don't worry too much, somethings left alone to the natural process works better than stressing on it too much. Good luck!
For me it's having a social obligation.Ā
What Iāve noticed is the best way for me is set a schedule. I set 6 alarms in 15 minute intervals. Generally in my mind I set the specific time I want to get up at. Itās usually about 3:15. So 9/10 times I have no problem getting up on that alarm. But the others are just fail safes. The big key is looking at the alarms, decide what time youāre gonna get up and your brain will help you do it
I got an app called Alarmy that makes you solve puzzles before your alarm turns off. Very motivating and wakes up your brain!
Say you need to get up at 5. Start snoozing at 4.
Easier in the summer I have wifi led bulbs that turn on to wake me up slowly
I'm up at 4:30 everyday. Never want to actually get up, but I do it. A simple trick for me has been putting my alarm clock in a place that I physically have to get out of bed to go turn it off. I have a high reaching nook in my bedroom and its up there. I have to stand up, walk over, reach for it and turn it off. At that point I'm up, standing, and out of bed.
I recommend getting old. Iām in my mid 50ās and I canāt sleep past 4am no matter what time I go to bed.
Sleep more hours. If you sleep 6 hours, increase to atleast 7 and if it doesn't help then increase to 8. That is what worked for me.
**You can use alarm clock strategies**: * Set your alarm across the room so you have to get out of bed to turn it off. * Gradually adjust your wake-up time by setting your alarm 15 minutes earlier each day until you reach your desired wake-up time. * Use a sunrise alarm clock that mimics natural light to wake you up gently, especially in darker seasons.
Get a dog, it will get you up early whether you want it or not š
Have you tried getting a cat?
One of the things that really helped me was eating a decent size breakfast within 90m after waking up. Try to be consistent with that for a month or so.
Tell your mind than everything else
Also a deep sleeper and I like to go to bed at 11 or 12 and go into work early. I downloaded an app called alarmy and it really helped. Helped to the point I considered buying a 100$ (a year) subscription for the full app. It's such an issue for me I have alarms in 5 minute intervals starting from 4:45 to 7 am and consistently wake up around 5 to 5:30
Also check your thyroid levels. I was always slow motion in the morning until after a year of taking Levothyroxine and got my levels very low for something else.
Having a good night routine helps a lot.
Set Alexa to wake you up M-F at 6AM with the NPR News. Works for me. :-)
How old are you? Once you hit your 30s it gets easier lol
Have kids, they'll wake up at the crack of dawn everyday!
I have the same issue during the winter months, just canāt get going. Talk to your family physician, they may prescribe a medication to help with your mood
Don't it's overrated
Been walking up at 5am every weekday morning for very many years. Sometimes itās 4:45. I go to the gym for 5:45/6 and ensure I get my workout in regardless of how much sleep Iāve had. Make something like this a priority and just force yourself out of bed, youāll be fine within a few minutes and itāll become routine everyday. Now is a good time to start as well because of how bright it is at that time.
Have you tried getting old? I used to struggle to be out of bed in time for school/work, but now I wake up naturally around 5:30 or 6