Table of ContentsView AllTable of ContentsShifting Wake TimeBright LightWeekend SleepEarlier BedtimesWinding DownAvoiding CaffeineEating EarlierExercise StrategicallyUnplug Before BedSnacking at NightMelatoninMoving the Alarm ClockDifficulty WakingWhen to Seek Medical Care
Table of ContentsView All
View All
Table of Contents
Shifting Wake Time
Bright Light
Weekend Sleep
Earlier Bedtimes
Winding Down
Avoiding Caffeine
Eating Earlier
Exercise Strategically
Unplug Before Bed
Snacking at Night
Melatonin
Moving the Alarm Clock
Difficulty Waking
When to Seek Medical Care
If you want towake up earlierbut struggle, it could be a sign that you’re not getting enough sleep. Yourcircadian rhythm, the body’s natural sleep-wake pattern, may be off. When your circadian rhythm falls out of sync, you may also notice drowsiness, difficulty focusing, poor coordination, and more.
Over time, poor sleep quality can increase the risk of diseases like cancer,high blood pressure (hypertension), obesity, diabetes, and mood disorders.
This article discusses why getting going in the morning might be difficult and strategies for waking up earlier.
Olga Rolenko/ Getty Images
Shift Your Wake-Up Time Gradually
Get Bright Light First Thing in the Morning
Exposing yourself to bright light when you first wake up can shift your sleep-wake cycle and make you feel more alert. Some studies suggest bright light affectsmelatonin, a hormone your brain produces in response to darkness, andserotonin, a brain chemical that regulates mood levels.
Spend some time outdoors in the sunshine first thing in the morning.Bright light therapy, which involves sitting in front of a lamp or box that emits light, is another option.
Avoid Sleeping Late on the Weekends
Consistency is key to a healthy sleep routine. Research shows that keeping aregular bedtime, even on the weekends, leads to better sleep and an easier time waking up. Waking up at the same time on weekends can result in lessdaytime sleepiness.
Give Yourself an Earlier Bedtime
If you have difficulty waking up in the morning, you mayneed more sleep. Going to sleep earlier can help you feel more refreshed the next day. What’s more, studies suggest that people who go to sleep earlier have fewer negative health issues.
Wind Down 2 Hours Before Bedtime
Easing into bedtime with anightly routinemay make it easier to fall asleep. There are many ways to help you relax. You might consider taking a warm bath, reading a book, writing in a journal, or meditating.
Avoid Caffeine After Lunch
Caffeinecan interfere with your ability to fall asleep, making it harder to wake up in the morning. One study found that this effect persists even if you consume caffeine six hours before bedtime.It’s best not to drink coffee, tea, energy drinks, or other forms ofcaffeine after lunchtime.
Eat Meals Earlier Rather Than Later
Exercise can promote quality sleep, but be careful not to work out too late in the day. Research suggestsexercising early in the morningcan help you get to bed earlier.Rigid physical activity late in the evening may make it harder for some people to fall asleep at night.
Phones, laptops, televisions, and tablets emitblue light, which can reduce your circadian rhythms. Research shows that exposure to blue light can significantly suppress the amount of melatonin your body secretes.It’s best to turn off all electronic devices at least an hour or two before bedtime.
Avoid Late-Night Snacking
Heavy late-night snackingcan affect sleep quality. Studies show that consuming high-calorie meals or snacks less than an hour before bedtime can make it harder to fall asleep.However, lighter nighttime snacks, such as tart cherry juice, a handful of nuts, or milk, might promote a good night’s rest.
Try a Melatonin Supplement
Amelatoninsupplement may help people with short-term sleep problems fall asleep faster. It is a natural hormone that helps regulate your sleep cycle. Most experts recommend taking 1–3 milligrams (mg) a few hours before bed. Melatonin is generally safe to take for up to two months.
Place Your Alarm Clock Across the Room
Studies show that more than half of adults hit the snooze button when they wake up in the morning.Though there’s mixed research on whether this habit is harmful, snoozing can put you back intoREM (rapid eye movement) sleep, which may leave you disoriented and less refreshed. Setting your alarm clock so you must get up to turn it off makes hitting snooze a less attractive option.
A Word From VerywellConsistency is key to waking up earlier. Pick a schedule that gives you enough time in bed (seven to nine hours for most adults) and wake up at the same time every day. This consistent wake-up time is a strong signal to help entrain your circadian rhythm to an earlier schedule.—DANIEL COMBS, MD, MEDICAL EXPERT BOARD
A Word From Verywell
Consistency is key to waking up earlier. Pick a schedule that gives you enough time in bed (seven to nine hours for most adults) and wake up at the same time every day. This consistent wake-up time is a strong signal to help entrain your circadian rhythm to an earlier schedule.—DANIEL COMBS, MD, MEDICAL EXPERT BOARD
Consistency is key to waking up earlier. Pick a schedule that gives you enough time in bed (seven to nine hours for most adults) and wake up at the same time every day. This consistent wake-up time is a strong signal to help entrain your circadian rhythm to an earlier schedule.
—DANIEL COMBS, MD, MEDICAL EXPERT BOARD
Why Is It so Hard to Wake Up in the Morning?
Not everyone is an early bird. Your everyday habits, natural sleep patterns, or underlying health conditions may contribute totrouble waking up early.
Sleep Deprivation
Not enough sleepis a big reason you might struggle in the mornings. Staying up too late might be the culprit. Or, you may have disrupted sleep, which causes you to wake up multiple times during the night.
Chronotype
Yourchronotypeis your body’s natural preference to sleep at a specific time. Research suggests chronotypes are strongly correlated with genetics.Some people are inherently “night owls” and have difficulty waking up early.
Sleep Disorders
Sleep disorders can disrupt your rest during the night and make it more challenging to wake up in the morning. Some common sleep disorders are:
Mood Disorders
Some mood disorders can affect your sleep quality and ability to wake up. For example, people withdepressionor anxiety may have a hard time getting out of bed.They may lack the energy or motivation needed to get going.
Health Issues
Many health conditions can affect your energy levels. You may feel the need to sleep longer or often throughout the day. Additionally, certain medications can make you more tired and less likely to wake up early.
When to Contact a Healthcare Provider
If you are really struggling to wake up early, you may want to contact a healthcare provider. Additionally, it’s a good idea to seek help if you always feel tired. An underlying illness could be to blame for your fatigue.
Summary
Waking up early gives you a head start to your day. If you’re trying to become more of an early bird, it’s best to make incremental changes to your schedule. Practicing good sleep hygiene is also an essential part of the process. Over time, you can shift your sleep/wake schedule to fit yourneeds.
17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of General Medical Sciences.Circadian rhythms.National Institutes of Health. Heart, Lung, and Blood Institute.Your guide to healthy sleep.Blume C, Garbazza C, Spitschan M.Effects of light on human circadian rhythms, sleep and mood.Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-xSoehner AM, Kennedy KS, Monk TH.Circadian preference and sleep-wake regularity: associations with self-report sleep parameters in daytime-working adults.Chronobiol Int. 2011;28(9):802-809. doi: 10.3109/07420528.2011.613137Chaput JP, Dutil C, Featherstone R, et al.Sleep timing, sleep consistency, and health in adults: a systematic review.Appl Physiol Nutr Metab. 2020;45(10 (Suppl. 2)):S232-S247. doi:10.1139/apnm-2020-0032American Academy of Sleep Medicine.Healthy sleep habits.Drake C, Roehrs T, Shambroom J, Roth T.Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.J Clin Sleep Med. 2013;9(11):1195-1200. doi:10.5664/jcsm.3170Sleep Foundation.How to wake up early: 7 expert-tested tips.Fairbrother K, Cartner B, Alley JR, et al.Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives.Vasc Health Risk Manag. 2014;10:691-698. doi:10.2147/VHRM.S73688Harvard Health Publishing.Blue light has a dark side.Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT.Relationship between food intake and sleep pattern in healthy individuals.J Clin Sleep Med. 2011;7(6):659-664. doi:10.5664/jcsm.1476Johns Hopkins Medicine.Melatonin for sleep: does it work?Mattingly SM, Martinez G, Young J, Cain MK, Striegel A.Snoozing: an examination of a common method of waking.Sleep. 2022;45(10):zsac184. doi:10.1093/sleep/zsac184Centers for Disease Control and Prevention.Do you get enough sleep?Kalmbach DA, Schneider LD, Cheung J, et al.Genetic basis of chronotype in humans: insights from three landmark gwas.Sleep. 2017;40(2):zsw048. doi:10.1093/sleep/zsw048MedlinePlus.Sleep disorders.Datta S, Suryadevara, Cheong J.Mood disorders.Continuum(Minneap Minn). 2021 Dec 1;27(6):1712-1737. doi:10.1212/CON.0000000000001051
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of General Medical Sciences.Circadian rhythms.National Institutes of Health. Heart, Lung, and Blood Institute.Your guide to healthy sleep.Blume C, Garbazza C, Spitschan M.Effects of light on human circadian rhythms, sleep and mood.Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-xSoehner AM, Kennedy KS, Monk TH.Circadian preference and sleep-wake regularity: associations with self-report sleep parameters in daytime-working adults.Chronobiol Int. 2011;28(9):802-809. doi: 10.3109/07420528.2011.613137Chaput JP, Dutil C, Featherstone R, et al.Sleep timing, sleep consistency, and health in adults: a systematic review.Appl Physiol Nutr Metab. 2020;45(10 (Suppl. 2)):S232-S247. doi:10.1139/apnm-2020-0032American Academy of Sleep Medicine.Healthy sleep habits.Drake C, Roehrs T, Shambroom J, Roth T.Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.J Clin Sleep Med. 2013;9(11):1195-1200. doi:10.5664/jcsm.3170Sleep Foundation.How to wake up early: 7 expert-tested tips.Fairbrother K, Cartner B, Alley JR, et al.Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives.Vasc Health Risk Manag. 2014;10:691-698. doi:10.2147/VHRM.S73688Harvard Health Publishing.Blue light has a dark side.Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT.Relationship between food intake and sleep pattern in healthy individuals.J Clin Sleep Med. 2011;7(6):659-664. doi:10.5664/jcsm.1476Johns Hopkins Medicine.Melatonin for sleep: does it work?Mattingly SM, Martinez G, Young J, Cain MK, Striegel A.Snoozing: an examination of a common method of waking.Sleep. 2022;45(10):zsac184. doi:10.1093/sleep/zsac184Centers for Disease Control and Prevention.Do you get enough sleep?Kalmbach DA, Schneider LD, Cheung J, et al.Genetic basis of chronotype in humans: insights from three landmark gwas.Sleep. 2017;40(2):zsw048. doi:10.1093/sleep/zsw048MedlinePlus.Sleep disorders.Datta S, Suryadevara, Cheong J.Mood disorders.Continuum(Minneap Minn). 2021 Dec 1;27(6):1712-1737. doi:10.1212/CON.0000000000001051
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of General Medical Sciences.Circadian rhythms.National Institutes of Health. Heart, Lung, and Blood Institute.Your guide to healthy sleep.Blume C, Garbazza C, Spitschan M.Effects of light on human circadian rhythms, sleep and mood.Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-xSoehner AM, Kennedy KS, Monk TH.Circadian preference and sleep-wake regularity: associations with self-report sleep parameters in daytime-working adults.Chronobiol Int. 2011;28(9):802-809. doi: 10.3109/07420528.2011.613137Chaput JP, Dutil C, Featherstone R, et al.Sleep timing, sleep consistency, and health in adults: a systematic review.Appl Physiol Nutr Metab. 2020;45(10 (Suppl. 2)):S232-S247. doi:10.1139/apnm-2020-0032American Academy of Sleep Medicine.Healthy sleep habits.Drake C, Roehrs T, Shambroom J, Roth T.Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.J Clin Sleep Med. 2013;9(11):1195-1200. doi:10.5664/jcsm.3170Sleep Foundation.How to wake up early: 7 expert-tested tips.Fairbrother K, Cartner B, Alley JR, et al.Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives.Vasc Health Risk Manag. 2014;10:691-698. doi:10.2147/VHRM.S73688Harvard Health Publishing.Blue light has a dark side.Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT.Relationship between food intake and sleep pattern in healthy individuals.J Clin Sleep Med. 2011;7(6):659-664. doi:10.5664/jcsm.1476Johns Hopkins Medicine.Melatonin for sleep: does it work?Mattingly SM, Martinez G, Young J, Cain MK, Striegel A.Snoozing: an examination of a common method of waking.Sleep. 2022;45(10):zsac184. doi:10.1093/sleep/zsac184Centers for Disease Control and Prevention.Do you get enough sleep?Kalmbach DA, Schneider LD, Cheung J, et al.Genetic basis of chronotype in humans: insights from three landmark gwas.Sleep. 2017;40(2):zsw048. doi:10.1093/sleep/zsw048MedlinePlus.Sleep disorders.Datta S, Suryadevara, Cheong J.Mood disorders.Continuum(Minneap Minn). 2021 Dec 1;27(6):1712-1737. doi:10.1212/CON.0000000000001051
National Institute of General Medical Sciences.Circadian rhythms.
National Institutes of Health. Heart, Lung, and Blood Institute.Your guide to healthy sleep.
Blume C, Garbazza C, Spitschan M.Effects of light on human circadian rhythms, sleep and mood.Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-x
Soehner AM, Kennedy KS, Monk TH.Circadian preference and sleep-wake regularity: associations with self-report sleep parameters in daytime-working adults.Chronobiol Int. 2011;28(9):802-809. doi: 10.3109/07420528.2011.613137
Chaput JP, Dutil C, Featherstone R, et al.Sleep timing, sleep consistency, and health in adults: a systematic review.Appl Physiol Nutr Metab. 2020;45(10 (Suppl. 2)):S232-S247. doi:10.1139/apnm-2020-0032
American Academy of Sleep Medicine.Healthy sleep habits.
Drake C, Roehrs T, Shambroom J, Roth T.Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.J Clin Sleep Med. 2013;9(11):1195-1200. doi:10.5664/jcsm.3170
Sleep Foundation.How to wake up early: 7 expert-tested tips.
Fairbrother K, Cartner B, Alley JR, et al.Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives.Vasc Health Risk Manag. 2014;10:691-698. doi:10.2147/VHRM.S73688
Harvard Health Publishing.Blue light has a dark side.
Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT.Relationship between food intake and sleep pattern in healthy individuals.J Clin Sleep Med. 2011;7(6):659-664. doi:10.5664/jcsm.1476
Johns Hopkins Medicine.Melatonin for sleep: does it work?
Mattingly SM, Martinez G, Young J, Cain MK, Striegel A.Snoozing: an examination of a common method of waking.Sleep. 2022;45(10):zsac184. doi:10.1093/sleep/zsac184
Centers for Disease Control and Prevention.Do you get enough sleep?
Kalmbach DA, Schneider LD, Cheung J, et al.Genetic basis of chronotype in humans: insights from three landmark gwas.Sleep. 2017;40(2):zsw048. doi:10.1093/sleep/zsw048
MedlinePlus.Sleep disorders.
Datta S, Suryadevara, Cheong J.Mood disorders.Continuum(Minneap Minn). 2021 Dec 1;27(6):1712-1737. doi:10.1212/CON.0000000000001051
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