How To Wake Up Early And Still Get Enough Sleep?
If you’d like to know how to wake up early and still get enough sleep – you came to the right place. We’ll teach you all about being an early bird, falling asleep early, and staying fresh and rested throughout the day!
In theory, we all sort of know how to wake up early and still get enough sleep, but how many of us honestly do it?
We’re willing to guess not a lot. Even those of us who absolutely have to get up with the roosters will still stay up late, watching movies or TV shows, browsing social media and whatnot, only to suffer through the day. Well, no more.
Today, we’re going to teach you how you can fall asleep earlier and wake up on time, and still properly function during the day. If that sounds like something you’d be interested in – stick around for a few moments. We have quite a lot in store for you.
Why is waking up late bad for you?
To understand why you should wake up early, you have to start by understanding why waking up late isn’t good for you. Naturally, in some instances, you don’t have a choice but to wake up late. But, unless you’re a security guard, a DJ, or a hard-working nurse coming out of a 16-hour shift – you’ll want to hear us out.
Here’s why waking up late is bad for you.
You have less time
Even if you’re a night owl, you’ll have less time to do what you need to do if you wake up in the afternoon. You could pull an all-nighter and “make up” for the lost time, but not many people are up at that hour, meaning you could be sacrificing your professional and personal life by losing daytime in favour of staying up late.
Poor sleep quality
We’re meant to sleep during the night. Whether we’d like to believe it or not, that’s an indisputable truth. Light and good quality sleep don’t go hand in hand, not to mention all the other things that happen to your body when you turn your sleep schedule upside down. So, if you want a good night’s sleep – sleep during the night.
Improper sleep schedule
Obstructive sleep apnea is a very dangerous disorder that will negatively affect your night’s sleep but also overall health in the long run. Although many do not recommend sleeping back when you suffer from sleep apnoea, we do not agree with that completely. If your head is elevated enough, you will experience less nasal congestion and less snoring as well. Also if you use continuous positive airway pressure (CPAP), back sleeping is recommended.
The circadian rhythm governs our sleep-wake cycle, and when it’s disturbed, our minds and bodies suffer. Research from 2018 has shown that even one day of daytime sleeping and nighttime awakeness can seriously disrupt our whole body and change over 100 proteins used to control blood sugar levels. And, that’s just one thing that happens when we disrupt our schedule.
Our mind and body regenerate during the night, so if you stay up all night and wake up late, you will inevitably feel sleepy and tired during the day. Do it enough, and you’ll likely develop excessive daytime sleepiness disorder, potentially harming your physical and mental health in more ways than one.
Less creativity & determination
If you want to be creative, determined, or even motivated to do your job or just make it through the day – you need to sleep at night. Research has shown that sleeping during the morning and the afternoon seriously affects our ability to think and act creatively, which inherently impairs our ability to properly function, regardless of what we do.
A cognitive impairment
If you’ve ever tried to do a mentally challenging task while being tired and sleep-deprived, you’ve probably noticed how hard it is for you to focus and think straight. The same thing happens when your wake up time is 2 pm. Your mind just can’t function properly without its night sleep, and if your mind can’t do it – you can’t do it.
The advantages of being an early bird
Early bird gets the worm – we all know of it. On that note, we’ve decided to outline all the benefits and advantages of being a morning person with a healthy sleeping schedule, so maybe, just maybe, one of the rebels would decide to make a switch.
Better eating habits
Just as we’ve meant to sleep during the night, we’re meant to eat during the day. Your metabolism slows down during the night, which means you won’t get enough nutrients from your food, you’ll feel bloated and achy, and you’ll probably gain weight. On top of all that, you probably won’t make it a priority to eat healthily and cook at 3 am, which will lead to its own set of problems for your mind and body.
Refreshing your skin
A consistent sleep schedule will lead to many positive things, one of which is good looks. When we enter deep sleep, our body enters recovery mode and produces growth hormones, refreshing and rejuvenating our skin, which is how the term “beauty sleep” was coined. So, if you want nice and glistening skin – go to bed early.
More time in general
If you sleep eight hours a day, say from 11 pm to 7 am, you have more than enough time to enjoy your morning routine, bedtime routine, and make the most out of the rest of the day without ever feeling pressed for time. Things happen during the day, and if you get a jump start on them – you’ll always stay ahead.
As any board-certified sleep specialist will tell you – you can’t focus unless you’re fully rested. The best way to be fully rested? Go to start going to sleep earlier and start waking up early. That way, you’ll feel energized, relaxed, sharp and focused, and you’ll be ready to take on any challenge during the day.
Just like sleep deprivation can lead to creativity issues, waking up early and feeling refreshed and rested does the opposite. According to several peer-reviewed studies, early rising has shown to be quite beneficial in boosting creativity in people of any age. Whether that’s just due to quality rest or the impact of mornings on people is not entirely clear, but the results are there.
Improved sleep quality
There have been countless studies showing the impact of nighttime sleep on overall sleep quality. For starters, it leads to syncing our circadian rhythms to our environment, leading to a healthier lifestyle.
But also, sleeping during the night, in complete darkness and silence, leads to uninterrupted sleep, limiting sleep fragmentation and obstructive sleep apnea, and many other negative aspects associated with daytime sleeping.
How to wake up early every morning?
As we all know all too well, getting to bed early and waking up even earlier is easier said than done. However, we’re pretty sure we can help with that with a few simple tricks that can lead to drastic changes – for the better, naturally.
Go to bed earlier every night
You can’t expect to wake up at 7 am if you go to sleep at 3 am, can you? So, the best way to get ahead of this is to count backwards seven or eight hours from when you need to wake up and go the bed then. So, if you need to wake up at 7 am – go to bed at 10:30 pm, try and fall asleep by 11, and you should be up and about at 7 am with no problems whatsoever.
Don't eat too much before bedtime
Getting to bed with a full belly will negatively impact your sleep quality. Your body needs to rest at night, not work hard to digest food. The most you should eat before bedtime is something small and light, about two hours before you go to bed, so your body can digest all the food before you hit the snooze.
Set the alarm, without the snooze
When setting the alarm, make sure you use one music/tone instead of changing these every day. The best alarms comes with a lot of features like night light, projection images, starting a radio etc, so make sure you get one that suits your needs. Of course, try to buy one without a snooze function.
Speaking of hitting snooze – you shouldn’t do it in the morning. If you set your alarm clock to a specific time – try and get up then. Don’t drag it out by hitting the snooze button over and over again, as it’ll only become harder for you to wake up. You’ll fragment your sleep, and stress your body with repeated alarms, leading only to stress and irritability by the time you actually get up.
Keep the alarm clock away from your bed
Develop a habit to keep your alarm clock away from your bed. If you keep it at arm’s length, it’ll be all too easy for you to hit snooze and go back to bed. On the other hand, if you get up and walk over to turn off the alarm – your body will start to wake up. This is an excellent trick everyone should try if waking up earlier is their goal.
Don't jump out of bed once you wake up
Early riser or not, you shouldn’t jump out of bed as soon as you walk up. Now, we’re not saying lie in bed for an hour, but try not to shock your body by literally jumping out of bed as soon as you hear the phone alarm. Give your body a few moments to adjust to waking up, and then proceed with your day.
Once you wake up, get out of the bed
On that same note, don’t linger in bed for too long. The only thing that’ll come out of it is you’ll feel groggy and grumpy the entire day if you drag out your morning. Not to mention the feeling of not being productive despite waking up early. So, get out of your bed and go on with your day.
Develop a morning routine
Getting into a habit of waking up early will be a lot easier if you develop a healthy morning routine. Whether that’s making your bed, doing a light workout, reading the news with a cup of coffee in your hand, or taking your pet out for a walk, it’ll be much easier to get out of the bed in the morning if you know exactly what’s in it for you as soon as you wake up.
Avoid watching screens before the bed
Despite what many of us believe – it is not easier to fall asleep watching TV, YouTube, or any other screen for that matter – no matter how relaxing it might feel. The blue light coming from screens of electronic devices will disrupt melatonin production, inevitably leading to difficulties falling asleep.
Read a book if you need to take your mind off of worries. It’ll help you calm down but won’t affect your sleep schedule in any way.
Skip sugar and coffee at least two hours before bed
We all know that lingering caffeine effects can keep us up for a pretty long time, especially when we go for a coffee nap, but most of us aren’t aware of the fact that sugar can do the same thing. Loading up on sugar and caffeine will raise our energy levels and blood pressure, making it harder for our bodies to calm down and drift away. So, avoid both of them for at least two hours before hitting the snooze.
What is the best time to wake up?
The best time to wake up is shortly after the fourth REM phase – so about seven to eight hours after we fall asleep. Pair that up with an early morning wake time between 6 am, and 9 am – and you have yourself a winner.
Stay consistent to wake up early every day
Developing a new habit and creating a new schedule in bed will take about a week. It’ll involve getting to bed at the same time every day, as well as waking up at the same time each morning. After a week, you will feel quite comfortable with early mornings, and before you know it – you’ll become a morning person.
Just make it your mission to stay consistent and stick to the same schedule at all times. You won’t need an alarm clock after a month if you do.