<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Early-morning-riser440-40555b6.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Early-morning-riser440-40555b6.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Early-morning-riser440-40555b6.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-921120 alignnone size-landscape_thumbnail" alt="A woman waking up and getting out of bed at sunrise" title="How to get up early in the morning" /> <p class="p1">Sleep is essential to wellbeing, helping us to function optimally and stay healthy. But for some of us, getting up in the morning is a real challenge.</p>
<p class="p1">Some people are naturally early risers and function best in the morning while others function best at night. This is partly down to an individual’s circadian rhythm, and partly down to daily habits. So, which is best? <a href="https://www.cmaj.ca/content/175/12/1560.long" target="_blank" rel="noopener"><span class="s1">Studies</span></a> appear to show that neither is better in terms of life outcomes, but if you’re keen to change your night owl habits and rise earlier, it is possible to get better at waking up early.</p>
<p class="p1">Follow our tips below on how to get out of bed in the morning.</p>
<p class="p1"><strong>Discover <a href="/health/wellness/late-night-food-what-eat-healthier-bedtime" target="_blank" rel="noopener"><span class="s1">8 healthier late-night snacks</span></a>, plenty of <a href="/recipes/collection/energy-boosting-breakfast-recipes" target="_blank" rel="noopener"><span class="s1">energy-boosting breakfast recipes</span></a>, plus tips on <a href="/health/wellness/morning-routines" target="_blank" rel="noopener"><span class="s1">the importance of a morning routine</span></a>.</strong></p>
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<h2 class="p1">How to wake up early</h2>
<h3 class="p1">Work out how much sleep you need</h3>
<p class="p1">If you’re frequently waking up tired, there’s a good chance you’re not getting enough sleep or getting poor quality sleep. How much sleep we need each night varies <a href="https://www.sleephealthjournal.org/article/s2352-7218%2815%2900015-7/fulltext" target="_blank" rel="noopener"><span class="s1">depending on our age</span></a> and genes, with children requiring more than adults. Adults typically need between 7-9 hours of sleep per night, but some of us need more or less.</p>
<p class="p1">It’s also possible to get too much sleep – ‘hypersomnia’ – which can not only hinder the next night’s sleep, but is also associated with <a href="https://www.sleepfoundation.org/how-sleep-works/oversleeping" target="_blank" rel="noopener"><span class="s1">poor health outcomes</span></a>. To start rising earlier, track your sleep needs by keeping a sleep diary through the week. There are lots of sleep trackers built into smartwatches, fitness trackers and smartphones to help you keep a log, and some will monitor your sleep quality, too.</p>
<h3 class="p1">Keep a consistent bedtime</h3>
<p class="p1">Once you’ve figured out your optimal sleeping hours, decide what works best for you. You could aim for 10pm – 6am or 11pm – 7am. Whatever you plan, try to keep a consistent bedtime so your new morning habit will be formed. If you diligently go to bed early during the week but regularly go to bed late at the weekend, it may be undoing all your hard work.</p>
<h3 class="p1">Change habits gradually</h3>
<p class="p1">If you’re radically changing your body clock, it may be difficult to suddenly adapt to an earlier sleep and waking time. Shift 15-20 minutes every few days, so that in a week you can bring bedtime forward by roughly an hour, and thereby wake an hour earlier. Making gradual changes like this will help you form a habit that sticks.</p>
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<img class="wp-image-921124 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/calm-sleep700-fd0a268.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A woman sleeping in a calm, dark bedroom" title="How to get up early in the morning">
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<h3 class="p1">Create an environment for sleep</h3>
<p class="p1">Creating a bedroom environment which is low in distractions and stimulations will promote a sense of calmness that fosters healthy sleep. Try black out blinds, switch off or dim the lights, invest in duvets with the correct tog for the season, and wear pyjamas which keep you cool rather than too hot or cold. Keeping a tidy bedroom may also be conducive in helping you to drift off.</p>
<h3 class="p1">Avoid screens and bright lights</h3>
<p class="p1">Blue light, the kind that comes from phone and computer screens and LEDs, sends the same signals to the brain as sunlight, which blocks production of the sleep hormone melatonin. Ideally, it’s best to avoid devices about two hours before it’s time for bed. If this proves unrealistic, make the bedroom a distraction-free zone by turning off non-essential notifications on your phone and lowering the brightness on screens.</p>
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<img class="wp-image-921125 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Open-curtains700-a3cb344.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A man opening curtains in the morning" title="How to get up early in the morning">
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<h3 class="p1">Start the day well</h3>
<p class="p1">Aim to open your curtains or blinds as soon as you start your day as sunlight will naturally kick-start your <a href="https://www.sleepfoundation.org/bedroom-environment/light-and-sleep" target="_blank" rel="noopener"><span class="s1">circadian rhythm</span></a>, enabling you to feel awake and alert. In the dark winter months, turning on a bright light will help when it’s still dark outside, and if you find dark mornings particularly difficult, you can invest in specialist light boxes designed for <a href="https://www.sleepfoundation.org/light-therapy" target="_blank" rel="noopener"><span class="s1">light therapy</span></a><span class="s1">.</span></p>
<h3 class="p1">Prep the night before to avoid the rush</h3>
<p class="p1">If your brain often goes into overdrive before bed or during the night, try preparing for the next day before you go to bed. Lay out clothes and prepare a lunchbox if you’ll be out during the day. Or try making a list of ‘tasks for tomorrow’ in a notebook to ‘unplug’ your brain and help you switch off before sleep.</p>
<h3 class="p1">Consider your diet</h3>
<p class="p1">Some <a href="/health/wellness/eat-right-sleep-tight" target="_blank" rel="noopener"><span class="s1">food and drinks</span></a> have sleep-inducing benefits, while others are stimulants that may prevent sleep. The amino acid tryptophan helps the production of sleep-inducing brain chemicals serotonin and melatonin, so foods rich in tryptophan, such as dairy, oats, bananas and eggs may help to promote sleep. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8511346/" target="_blank" rel="noopener"><span class="s1">Research</span></a> suggests consuming foods high in tryptophan alongside some carbohydrates could aid sleep as the carbs help to improve the availability of tryptophan, however more studies are needed to prove this link.</p>
<p class="p1">Insomnia is also one of the main symptoms of magnesium deficiency, so eating more magnesium-rich foods, such as spinach, nuts, seeds, fish and wholegrains, may help.</p>
<p class="p1">Caffeine is a well-known stimulant and affects people differently. If you feel wired after a coffee or tea, switch to non-caffeinated options after lunchtime. Some people report that herbal drinks such as camomile aid good sleep, and you can also buy special blends containing a mix of different sleep-inducing ingredients.</p>
<h3 class="p1">Exercise</h3>
<p class="p1"><span class="s1"><a href="https://www.sleepfoundation.org/physical-activity/exercise-and-sleep" target="_blank" rel="noopener">Exercise</a></span> can be very helpful in promoting good sleep, both in helping your body feel tired enough to fall asleep and feel energised when you wake. It’s important to do exercise at the right time for your body – monitor the timing of any activity and how it affects your sleep patterns.</p>
<p><a href="/recipes/pbj-overnight-oats" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-921127 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Overnight-oats-1d9238b.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Overnight oats in 3 jars" title="How to get up early in the morning">
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</div></a></p>
<h3 class="p1">Make a tempting breakfast the night before</h3>
<p class="p1">Preparing a breakfast you love the night before will give you something to look forward to when you wake. Get inspired with our <a href="/recipes/collection/overnight-oats-recipes" target="_blank" rel="noopener"><span class="s1">overnight oat recipes</span></a>, <a href="/recipes/breakfast-muffins" target="_blank" rel="noopener"><span class="s1">breakfast muffins</span></a> or cook these <a href="/recipes/slow-cooker-breakfast-beans" target="_blank" rel="noopener"><span class="s1">slow-cooker breakfast beans</span></a> overnight.</p>
<h3 class="p1">Don’t linger in bed</h3>
<p class="p1">Allow your body to associate bed with sleep – lingering in bed longer than needed can make it harder to fall asleep when you want to. If you’re having trouble falling asleep for 20 minutes or more, get out of bed and do something to make you tired, such as reading or gentle stretching.</p>
<h2 class="p1">A final word on how to get up early in the morning…</h2>
<p class="p1">Being able to rise early in the morning is often linked to good <a href="/health/wellness/5-tips-improve-your-sleep-hygiene" target="_blank" rel="noopener"><span class="s1">sleep hygiene</span></a>. As with all habits, with the will to make changes to your lifestyle and a consistent approach, new habits can quickly be formed.</p>
<p class="p1">For some people, sleep issues can arise from a number of <a href="https://www.esht.nhs.uk/service/sleep-disorder-service/what-are-sleep-disorders/" target="_blank" rel="noopener"><span class="s1">medical conditions</span></a>. If you think you have a more serious problem with sleep, visit your GP or a sleep specialist.</p>
<h3 class="p1">Read more:</h3>
<p class="p1"><span class="s1"><a href="/health/wellness/eat-right-sleep-tight" target="_blank" rel="noopener">How to sleep better</a><br>
</span><span class="s1"><a href="/review/best-sleep-trackers" target="_blank" rel="noopener">The best sleep trackers reviewed</a></span><br>
<a href="/health/wellness/5-tips-improve-your-sleep-hygiene" target="_blank" rel="noopener"><span class="s1">10 tips for better sleep hygiene</span></a><br>
<a href="/health/family-health/top-tips-support-your-childs-sleep" target="_blank" rel="noopener"><span class="s1">10 top tips to support your child’s sleep</span></a><br>
<a href="/health/nutrition/health-benefits-of-magnesium" target="_blank" rel="noopener"><span class="s1">Top 10 evidence-based health benefits of magnesium</span></a></p>
<hr>
<p class="p1"><i>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website </i><a href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener"><span class="s1"><i>terms and conditions</i></span></a><i> for more information.</i><i></i></p>
How to get up early in the morning
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