Waking up early is a great challenge for many people, and one that can seem impossible to overcome on a consistent basis. Many heavy sleepers and non-morning types feel as though they are condemned to a lifetime of bleary-eyed mornings, and they become resigned to deal with them as a fact of their everyday lives. However, it is really not that difficult to train the body to wake up early and feel refreshed. This article offers five easy tips that are easy to follow and will help those who want or need to wake up early.
The first tip for how to wake up early is to cut down on coffee consumption. Drinking less coffee may seem antithesis to waking up early. Indeed, many people consider coffee an essential weapon in their battle to start the day; however, caffeine is addictive and the body quickly builds tolerance to it, meaning that a little more coffee is necessary to wake up every day. Soon it becomes difficult to feel awake without a giant cup every morning and to stay awake without doses throughout the day. Minimizing daily coffee intake is the solution. It is best saved for the mornings when it is really necessary, like after a night with little sleep. The less coffee consumed over time, the easier it will be to wake up early naturally.
The second tip is to avoid eating a large meal too close to bedtime. Those who struggle with waking up early generally lead very busy lives, so eating soon after finishing work may not be a high priority. However, waiting until late in the evening to eat makes it difficult to get the kind of good night’s sleep that makes it easier to rise and shine. Digestion takes some time and it is a process that keeps the body working. When going to sleep, body function should be at a minimum to ensure that maximum rest is achieved. Therefore, it is best to leave at least a two hour cushion between finishing a meal and going to sleep.
The third tip is to maintain a consistent sleep pattern. This does not necessarily mean getting the prescribed eight hours of sleep per night. Every body is different, and some can function with less than eight hours of sleep per night. In fact, eight hours can feel like too much sleep to some people, causing them to feel groggy the next morning. The important thing is to find the parameters of sleep hours that allows for clear and sharp functioning the next day and get in the habit of sleeping that many hours per night. Establishing a consistent sleep pattern starts with winding down for sleep at the same time every night. People may have different pre-bedtime routines, but they should start these routines on schedule each evening.
The fourth tip is to reduce noise in the sleep environment. Noise can frequently interrupt sleep during the night and throw off the sleep cycle. The smooth completion of the sleep cycle is important to being able to wake up early, so any deterrents to this should be avoided. The best way to reduce ambient noise is to wear earplugs. Doing so may seem like it will make waking up early more difficult due to not hearing the alarm, but there are earplugs which block noises up to certain decibel levels (most of the kind of noises that commonly disturb sleep are within this range) and permit louder noises such as alarms to pass through.
The fifth tip is to use a natural light alarm clock. This kind of clock, also known as a dawn simulator, works by shining an increasingly bright light that contains similar colors as daylight, to mimic a rising dawn. Natural light alarm clocks make the body believe that it is waking up as the day is starting, bringing it gradually out of sleep without the kind of shock that standard alarm clocks can sometimes induce. In fact, the simulation of the sun rising resets the sleep cycle so that the body feels like it is waking up at the moment that it should. This creates a more refreshed feeling, making it easier to wake up early.
Following these five tips will help those who struggle to wake up early. These suggestions cover general habits and three major stages of sleep: pre-sleep, sleep, and wake up. Waking up early requires a balanced consistent approach, but even the heaviest of sleepers will find that a few lifestyle changes and a little technological help will have them darting out of bed in the morning with energy to take on the day.
This is a guest post by Amber Smith. Amber is the owner of the site www.HowToGetUpEarly.com. The site is about offering all kind of solutions for waking up early by providing original tips and innovative products. Thanks for checking out the intelliBED blog. Check out a related blog Get Great Sleep on Vacation. Comment below or join the conversation on our Facebook Page or Tweet #intelliBED on Twitter. Thank you for helping intelliBED perfect the science of sleep.