Waking up early is a habit praised by many successful individuals. From CEOs to athletes, countless people claim that their day begins long before the sun rises. But for most of us, becoming a morning person can feel like a battle. The good news? Waking up early doesn’t have to be a struggle. With the right approach, anyone can train themselves to rise early and feel great doing it.

Why Wake Up Early?

Before learning how to wake up early, it’s worth asking why it matters. Waking up early gives you a head start on the day. It allows quiet time for reflection, planning, and self-care before the hustle begins. Studies show that early risers are often more proactive and have better mental health. According to a study published in the journal Nature Communications, people who wake up earlier have a lower risk of depression and are generally happier than night owls.

Early mornings also offer fewer distractions. Whether you’re exercising, reading, or simply enjoying a peaceful cup of tea, mornings can become the most productive part of your day.

Understand Your Sleep Cycle

The first step to waking up early is understanding your sleep cycle. Adults need about 7–9 hours of sleep per night. When you wake up at the right point in your sleep cycle—especially at the end of a REM phase—you feel more refreshed. Tools like sleep trackers or apps can help you find the best time to wake up.

Sleep isn’t just about duration but also quality. Avoid screens an hour before bed, as the blue light can suppress melatonin, the hormone responsible for sleep. Research by Harvard Medical School confirms that blue light exposure delays sleep and can reset your internal clock (Harvard Health Publishing, 2020).

Set a Consistent Sleep Schedule

One of the biggest mistakes people make is sleeping and waking at random times. Your body has an internal clock, known as the circadian rhythm, which controls your sleep-wake cycle. Going to bed and waking up at the same time every day helps regulate this rhythm.

Start by setting a consistent wake-up time—even on weekends. It might feel hard at first, but your body will gradually adjust. Eventually, you’ll find yourself waking up naturally at your desired time, without needing an alarm clock.

Create a Bedtime Routine

Your brain loves routine. Creating a relaxing bedtime ritual can signal your body that it’s time to wind down. This might include dimming the lights, reading a book, or taking a warm shower. Avoid stimulating activities like checking emails or watching action-packed shows right before bed.

Some people find that listening to calming music, meditating, or practicing deep breathing exercises can help them relax. A study published in Frontiers in Psychology found that mindfulness practices can improve sleep quality and reduce insomnia.

Make Your Mornings Enjoyable

One of the reasons people hate mornings is because they associate them with stress. To change this, try adding something enjoyable to your morning routine. This could be a morning walk, journaling, or even your favorite breakfast. When you look forward to your morning, waking up early becomes easier.

Also, consider placing your alarm clock across the room. This forces you to physically get out of bed, reducing the chance of hitting the snooze button repeatedly.

Limit Caffeine and Heavy Meals at Night

Caffeine is a stimulant and can stay in your system for several hours. Drinking coffee or energy drinks in the afternoon or evening can make it harder to fall asleep. Similarly, eating a heavy meal late at night can cause discomfort and disturb your sleep.

Opt for a light dinner and consider herbal teas like chamomile or peppermint if you need something warm in the evening. Both are known to promote relaxation and improve sleep quality.

Let Natural Light In

Light plays a big role in telling your body when to wake up and when to wind down. In the morning, expose yourself to natural sunlight as soon as possible. This helps reset your internal clock and boosts your mood by increasing serotonin levels.

If natural light isn’t available (especially during winter), consider using a light therapy lamp. A study from the Journal of Affective Disorders shows that light therapy can help regulate sleep and treat seasonal depression.

Gradually Adjust Your Wake-Up Time

If you’re used to waking up at 9 AM, trying to suddenly get up at 5 AM is unrealistic. Instead, shift your wake-up time gradually—by 15 to 30 minutes each day—until you reach your goal. This gives your body time to adjust and prevents the shock of a drastic change.

Remember, your body resists sudden changes in routine. Be patient and give it time to adapt.

Avoid Hitting Snooze

Hitting the snooze button might feel like a small guilty pleasure, but it can actually make you feel groggier. When you go back to sleep for a few minutes and are suddenly awakened again, it confuses your brain and leaves you feeling more tired.

Try to wake up with the first alarm. Some people find it helpful to use an app or alarm that simulates a sunrise, gently waking you up with increasing light and sound.

Stay Consistent Even on Weekends

It’s tempting to sleep in on weekends, but doing so can disrupt your sleep cycle. This is called “social jetlag”—when your weekend sleep schedule is out of sync with your weekday routine. Over time, this can make it harder to wake up early.

Try to keep your sleep and wake times within an hour of your regular schedule, even on days off. This consistency helps your body stay in rhythm and makes waking up early feel more natural.

Exercise and Stay Active During the Day

Regular physical activity can improve your sleep and help you wake up feeling energized. Aim for at least 30 minutes of moderate exercise most days. However, avoid intense workouts right before bed, as they can keep you awake.

Walking, yoga, or stretching can be great ways to stay active without disturbing your sleep patterns.

Conclusion

Waking up early is more than just setting an alarm. It’s about creating a lifestyle that supports restful sleep and a peaceful morning. By understanding your sleep cycle, developing a consistent routine, and making your mornings enjoyable, you can train your body to wake up early—and actually enjoy it.

Changing your sleep habits won’t happen overnight. But with patience, consistency, and a few small changes, you’ll find yourself becoming an early riser who starts the day with purpose and energy.

References

1. Lane, J. M., et al. (2019). Genome-wide association analyses of chronotype in 697,828 individuals provides insights into circadian rhythms. Nature Communications, https://www.nature.com/articles/s41467-019-08917-4
2. Harvard Health Publishing. (2020). Blue light has a dark side. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
3. Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754
4. Lam, R. W., et al. (2006). Light therapy for seasonal affective disorder: a systematic review and meta-analysis. Journal of Affective Disorders, https://www.sciencedirect.com/science/article/abs/pii/S016503270500174X