5 Tips To Wake You Up an Hour Earlier

First, it is important to make sure you are in good physical health before you make any drastic changes to your lifestyle. Please check in with your doctor before beginning a health or lifestyle change.

5 week process to waking up an hour earlier

1. The first week track when you go to bed and when you wake up. Take a rough average of the times that you go to sleep, when you wake up, and how long you sleep.
   For example: You go to sleep about 11:45 pm, You wake up about 6:55 am, and so you sleep about 6 hrs and 10 min.
2. The second week, roll your bedtime 15 minutes earlier, and your wake up time 15 minutes earlier. Here is the kicker, you have to get up, put your feet on the ground, be out of bed and be awake for 10 minutes. You can crawl back in bed after that, but chances are you will be awake at the end of the 10 minutes.
   For example: Now you go to sleep at 11:30 pm and wake up at 6:40 am.
3. The third week, you will be waking up 15 minutes earlier and you will be going to bed 15 minutes earlier than last week. You have to get up, put your feet on the ground, be out of bed and be awake for 10 minutes. If you do end up crawling back in bed, you have to be out of bed by last week’s wake up time.
   For example: Now you are going to sleep at 11:15 pm and waking up at 6:25 am. You have to be awake and be out of bed for 10 minutes, and you have to be awake for real at 6:40 am.
4. Fourth week: You got it – repeat the process. Now you are going to bed 15 minutes earlier than last week and waking up 15 minutes earlier than last week. You have to get up, put your feet on the ground, be out of bed and be awake for 10 minutes. If you do end up crawling back in bed, you have to be out of bed by last week’s wake up time.
   For example: You are now going to sleep at 11:00 pm and waking up at 6:10 am. You have to be out of bed for real at 6:25 am, but since you have built a routine- you will be up and ready to go at 6:10 am ish.
5. Last week: Repeat the process.
   For example: you will be in bed at 10:45 pm and awake at 5:55 am.

Tips:

Try to get an adequate amount of sleep every night. If you are not extremely tired – you will more likely have the willpower to get up in the morning. Most people need between 7 – 9 hours of sleep. This means that you will need to go to sleep earlier to reach your goal.

To get an adequate amount of sleep – schedule in naps and roll your bedtime earlier.

As you are moving your schedule earlier, you will have a few minutes of free time. Do something you love with those added minutes. It will help you want to wake up and it will improve your day.

Develop a bedtime and morning routine. It should not be a complex routine, it should be simple, easy to repeat, and fun.

Drink a big glass of water before you go to bed. Not such a large glass of water that you will wake up to use the bathroom in the middle of the night, but just large enough so that when your alarm clock wakes you up – you immediately need to use the restroom.

If you have a hard time falling asleep you may want to use a Melatonin supplement every once and a while. Of course, speak with your doctor about adding in supplements before you use.