Do you struggle with waking up in the morning? A 2021 study found that 70% of poor sleepers wake up feeling tired, and 60% say they rarely, if ever, wake up feeling rested or refreshed.
Waking up feeling ready for the day is crucial for productivity, and it can set the tone for your entire day. Fortunately, there are several things that you can do to set yourself up for sleep success.
Here are five tips from our sleep experts to help you get out of bed in the morning with ease.
Waking up easily, feeling energized and revitalized, is dependent on a good night’s rest.
Practicing healthy sleep habits, like avoiding caffeine too late in the day or limiting your bed use for only sleep and sex, can encourage deeper, more restful sleep.
Here are five more healthy sleep habits you can implement into your sleep routine to help you wake up easier in the morning.
#1 Set a Routine & Stick To It
Our sleep expert Ellen Wermter notes that “Not everyone is a morning person, but there is one habit that will make waking up easier: deciding on a set wake-up time and sticking to it—no matter what.
Regular and predictable routines are key to a good night of sleep and help optimize your ability to wake up feeling alert.
That means no snoozing and no sleeping in on the weekends, even if you’re staying up later than usual. Getting up at the same time every day helps anchor your circadian rhythms.
If you are short on sleep because of a late night or disruption to your routine, think about a nap instead of extending your rise time.”
#2 Stay Off Your Devices
The recent ISPA Sleep Habits and Bed Activities Survey found that 74% of US adults say that they look at or use their smartphone while in bed a few times a month or more, including 45% who do this daily.
Unfortunately, using screens before bed can make it harder to fall asleep, which can make waking up in the morning more challenging. The blue light emitted by electronic devices disrupts your sleep-wake cycle and melatonin production and can overall affect your quality of sleep.
In order to make waking up in the morning easier, avoid using screens for at least an hour before bed. Instead, our experts recommend reading a book or trying other relaxing activities before bed to help you wind down.
#3 Consider a Sleep Divorce
On average, one in three Americans report their bed partner has a negative impact on their own sleep.
If that’s the case for you, it might be time to consider a sleep divorce. While it sounds like a drastic decision to make, it’s surprisingly common. In fact, more than 25% of couples are opting for separate sleeping arrangements—all for the sake of better sleep.
For some couples, this might include two separate beds in the same room, while for others it includes individual bedrooms. Regardless of your bed arrangements, our sleep experts recommend not skimping on intimacy; a sleep divorce shouldn’t impact your sex life.
#4 Let the Light In
Instead of relying on a ringing alarm clock to wake you up in the morning, try letting a little light in. Whether through an open curtain or a sunrise alarm clock, exposure to gradual illumination in the morning helps stop the production of melatonin, a hormone that regulates the sleep-wake cycle.
In helping to regulate your circadian rhythm, waking up to the light from sunrise can make it easier to fall asleep at night and more pleasant to wake up in the morning.
#5 Get Moving
Not only does exercising in the morning help wake you up and give you an extra boost of energy, but studies have found that regular exercise supports falling asleep faster and sleeping more overall, which may help you wake up feeling more refreshed.
In a 2021 study, 74% of participants who self-identified as excellent sleepers reported exercising regularly.
Our sleep experts recommend exercising for at least 30 minutes a day and note that it is important to avoid heavy exercise two to three hours before bedtime as intense exercises before bed can make it difficult to fall asleep.
Waking up in the morning can be challenging. Set yourself up for success by establishing a consistent sleep routine, avoiding blue light before bed, considering a sleep divorce, letting the sunrise wake you, and getting some exercise.
Remember to be patient with yourself and allow yourself time to adjust to a new routine. With a little effort and perseverance, you can become a morning person and start enjoying the benefits of waking up early.