How to wake up early and feeling refreshed, even without an alarm clock


Have you ever gone to sleep determined to wake up early, and the next day you find yourself hitting the snooze button over and over? Without realizing, twenty minutes or even an hour have passed, and you have to run out so as not to be late.

Imagine every morning being able to wake up easily, not tired, and full of inspiration. How would this change the quality of your life?

The good news is that you can develop the habit of getting up early. You just have to adjust your sleep schedule, make some changes to your routines and lifestyle, and allow your body to adapt to your new waking up time gradually.

Stay with me because today, I’m going to share with you seven strategies that will help you accomplish this goal.

“Waste an hour in the morning, and you will be all day hunting for it.”
~ Richard Whately

For most people, it’s not easy to get up in the morning when their alarm goes off. But with enough dedication and practice, we can all get into the habit of waking up early, so we can enjoy all the benefits of this positive habit.

Tim Ferris wrote,

“If you win the morning, you win the day.”

There are many benefits of waking up early, like the opportunity to enjoy the peace and quietness of your home when the other family members are still asleep. You can use this peaceful time to read, study, plan your day, write, exercise, and get out on time. Think about this: when you exercise in the morning, you’re less likely to have an excuse, and your morning workout will keep you energized all day long.

Plus, people who learn to get up early tend to eat a healthier breakfast, while those who get up later tend to run off, and they usually end up buying fast food.

Starting the day early, improves concentration, mental clarity, and allows you to have a more productive day. Your brain tends to be more alert in the morning, allowing you to advance in your priorities and make the most of your creativity.

The following strategies will help you develop the habit of getting up early, so you can make the most of your day.

1. Start by going to bed earlier.

If your mornings are unpleasant, if you feel tired and don’t feel like getting up, the main reason may be that you’re not getting enough sleep. It’s best to start by adjusting your bedtime according to the time you need to get up and then let your body get used to it for some days.

According to the National Sleep Foundation, most people need six to nine hours of sleep every night. When you sleep, your brain sends signals to your body to release hormones and substances that help decrease the risk of adverse health conditions, manage your hunger levels, keep your immune system healthy, and retain memory.

If you’re used to going to sleep at midnight and waking up at 9 am, you can’t just set your alarm for 6 am and expect to wake up quickly and full of energy. You need to get up a little earlier every morning and go to bed a little earlier each night.

Keep in mind that the goal is not to require less sleep time, but to balance and adjust your periods of rest and activity. For this reason, it’s recommended that you wake up at the same time every day, including weekends. I know that some people like to use weekends to get some sleep. And it’s okay to get a little more sleep on Sunday, as long as it doesn’t drastically disrupt your routine and make it very difficult to wake up on Monday.

2. Optimize your night routine.

Our bodies need time to transition between periods of rest and activity. The hustle and bustle of the day can keep us too active when it’s time to relax and sleep.

Having a proper nighttime routine that you can start at least twenty minutes before you go to sleep can serve as a signal to your body to prepare and be ready to have some rest.

This routine can consist of taking a hot shower, listening to relaxing music, preparing your clothes for the next day, brushing your teeth, practicing yoga, or reading under dim light.

Make an effort to decrease your mental and physical activity earlier each night. This includes eating dinner at least three to four hours before you go to sleep, avoiding watching TV or watching your phone screen an hour before bedtime, and not doing vigorous exercise before bedtime. Ideally, your mind should be as calm and relaxed as possible.

3. Set your perfect wake up time and adapt to it gradually.

To do this, you will have to go over the activities you need to perform in the morning and consider the time you plan to leave your house. What time should you get out of bed to have enough time to do them without feeling stress and be on time?

If you don’t have enough time, you will have to optimize your plan and eliminate some activities that are not necessary. Ideally, you should have a morning routine that motivates you to get up at the right time and perform a series of semi-automated actions every day.

Once you have defined your new schedule, you will need a little time to adapt. Instead of getting up an hour earlier from one day to the next, you can try to get up a minute earlier each day until you reach your ideal time. In the end, making a habit of getting up early over several weeks is better than nothing.

4. Avoid hitting the snooze button.

Many people set multiple alarms for every ten minutes to wake up and avoid staying asleep. But this could be counterproductive.

It’s a better idea to set one alarm and disable the possibility of snoozing it, so you get used to not having the option of staying in bed.

The truth is that trying to sleep for ten or twenty more minutes will not make you feel more renewed and energetic; in fact, you will feel worse.

It’s also not such a good idea to use your mobile phone as an alarm clock, as this means that it will be the last device you will use before going to sleep, and it will be the first thing you check in the morning. And we all know that checking your email, social media, or reading the news first thing in the morning is not the best idea for starting your day proactively.

There are several types of alarm clocks; you can even get a smart bulb that can be programmed to gradually light up your room at the same time every morning.

If possible, set your alarm clock away from your bed, even in another room, to force yourself to stand up and turn it off.

5. Plan and perform a positive morning routine.

It’s a good idea to define a set of positive actions you can take each morning, in the same order. These can be activities that you already do, such as brushing your teeth, washing your face, drinking a glass of water, getting some exercise, taking a shower, making tea or coffee, and getting dressed.

You just have to integrate these activities as part of a solid routine that you can carry out every day in the same way, without having to make any decision.

I recommend that you practice deep breathing and do some stretching to oxygenate your body and get into a good mood. Once you are up, you can go outside and get some fresh air to feel wide-awake and ready to start your day.

In the last topic, we shared a 7-minute guided audio with a routine to wake up easily and full of energy. In the notes, I’m going to put the link so you can watch, read or listen to it.

6. Implement some positive changes in your lifestyle.

You should do moderate to intense cardiovascular exercise at least three times a week for twenty minutes. This movement will allow you to have a better balance in your energy levels throughout the day, a better quality of sleep, and an easier time waking up. Just try not to do this type of exercise before bedtime.

Another change you should make is to avoid eating large amounts of food before going to bed and avoid caffeine in the evening.

And a rule that some people follow to improve their overall sleep and feel more rested in the morning is to avoid using their bedroom to watch TV, study, work, or use their mobile phone. That way, their mind gets used to it being a place of rest, and so, it is easier to fall asleep.

7. Let your dreams and goals motivate you.

What is the ultimate goal you want to achieve in the next few weeks or months? Waking up with the urge to keep working on building your dreams can give you the motivation you need to get out of bed and get moving. Make your goal the first thought that pops into your mind when you open your eyes in the morning and watch your motivation soar.

Try to have a plan of action for each day, and if you don’t, get up and write down the three priorities you want to focus on to have a productive day and move forward with your life project.

What other strategies for getting up early and energetic have you applied?

Life is relatively short, and the time you waste not going to sleep on time and wandering without a plan will never come back. For this reason, it is good that you make the most of every day of your life.

When you start to get into the habit of getting up early, you will be surprised how peaceful the world is in the early morning. There is nothing like witnessing a beautiful sunrise and performing your most essential tasks, free of distractions.

From now on, adopt a sleep routine that makes it easier for you to go to sleep and get up at the same time each day so that your body’s internal clock fits your life plan.

If it is difficult for you, I recommend you to listen every morning to the motivational audio that we shared in the last topic, and that you will find in our youtube channel: “Top Personal Growth.” It’s called “7-minute guided audio to wake up easier, refreshed and not tired…” It was recorded in such a way that you can start playing it when it’s time to get out of bed. The goal is that even if you feel tired and lazy, by listening to the audio, you can generate the energy and impulse you need to wake up with an excellent attitude and full of motivation.

Here in the notes, you’ll find the link to that video, which is also available on our audio-podcast, which you can follow on Spotify and iTunes. There you will find these same topics so you can listen to them again while you perform some other simple tasks.

Remember that the morning is the most productive time of day to advance your goals. The morning hours are so unique that they’re the time of day when some of the best ideas, projects, articles, books, scripts, and valuable content have been produced.

There are many good reasons to get up early every morning. Just find your own and do your best to make it happen.

Benjamin Franklin put it this way:

“Early to bed and early to rise makes a man healthy, wealthy, and wise.”

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