GET ON A SLEEP SCHEDULE
Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early. Figure out how much sleep you need – seven to nine hours per night is recommended.
IMPROVE YOUR BEDTIME ROUTINE
You may be sabotaging your efforts to get up early without even realising it. Drinking caffeine in the later part of the day and using devices that emit blue light before bed can prevent you from falling asleep.
MOVE YOUR ALARM TO AVOID HITTING SNOOZE
Tempting as that snooze button and getting “just a few more minutes” may be, falling back asleep after waking is sleep fragmentation. According to research, sleep fragmentation increases daytime sleepiness and grogginess, decreases performance, and makes you feel run-down.
EAT BETTER
Eating a healthy diet increases your energy and helps you sleep better. On the flip side, foods that are generally considered unhealthy can make you feel sluggish and zap your energy.
GET REGULAR EXERCISE
Exercise has been proven to improve sleep and conditions that can cause insomnia and excessive sleepiness, such as anxiety and depression. It also increases energy levels by reducing fatigue, including in people with conditions associated with chronic fatigue, according to research.
ENJOY THE DAYLIGHT
Daylight helps regulate your circadian rhythms and improve your sleep.
If you get some sun first thing in the morning, it can help boost your mood and energy levels for the rest of the day. Try opening your blinds as soon as you get up.
GET A SLEEP STUDY
If you can’t get up in the mornings after trying other methods or have noticed sleep disorder warning signs, talk to a doctor about a referral to a sleep specialist. Participating in a sleep study can help diagnose a sleep disorder that may be to blame for your morning fatigue.
