If your cat insists on waking you up at 4 a.m. every day it’s probably because they tricked you at some point in the past and then kept tricking you because you were so easily tricked. Yes, but make sure that it will not keep you up or distract you from sleeping. Resist the urge to use such devices in the one or two hours before your bed. Waking up at the same time every day is super important to maintain, especially on weekends. This will help you wind down. The challenge was simple: waking up 21 consecutive workdays at 4:30 a.m., a challenge I gave the name of #21earlydays. Instead, try a beverage with sleep-inducing or soporific qualities, like camomile tea. Your body has a natural timer, so you need to set it right. Accepting this role meant accepting my entire life was about to change. By the end of the week, you’ll be up almost a quarter hour sooner. Natural light makes you feel more awake, and signals your biological clock to stop making melatonin, which makes you sleepy. For more tips from our co-author, like how to stick to a healthy sleep routine, keep reading! Learn some of my best tips on why waking up at 6am can dramatically improve your life. Choose foods that are nutritious and will boost your energy levels. This will boost your circulation and wake you up even more. Electronics usually have back-lit screens, which suppress the body’s production of melatonin, which we need to sleep. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. This is called “sleep inertia,” as it deceives your body. Find a dependable alarm clock. This can be incredibly valuable to men. Set alarms for every 10 or 20 minutes, as this will allow you time to wake up before you start to learn. Then, since you're up, try taking a refreshing shower. Super effective and helpful! If you didn't sleep enough earlier in the week, it can take at least 5-7 days of good sleep to catch up. Make your bedroom cooler. Before you abandon your alarm clock, you need to fully understand your current sleep patterns. If you use your phone as your alarm clock, make sure to set it up so the alarm volume is loud every time you need it. Taking a shower will also influence your cardiovascular system by raising your blood pressure. When you wake up in the morning, don’t look at your phone immediately. It may keep you from sleeping. How could I make myself want to wake up? 3. "Put your alarm clock far away from your bed so you have to get up to make it shut up. You don't have to spend a lot of money to find a dependable alarm clock. The average US person wakes up between 6-730am. There's waking up early to work out... and then there's waking up to work out at 4 a.m. (If you're not a morning person, you just died at the thought alone.) Some cell phone alarm clocks make you answer math problems or scan a bar code in your bathroom before it turns off. Take a cool shower in the morning and get outside when you can. Coffee may help you wake up in the morning but avoid it as the day progresses. Together, the 5 stages make up one sleep cycle which repeats itself throughout the night at 90 – 120-minute intervals. This gives you a chance to slowly get out of bed and ease into your morning yoga practice. This may sound like a no brainer but it is where I failed so many times when I was trying to teach myself to wake up early in the morning. Although you may love your sleep, you also know that waking up and doing other things is pretty important. Aim for at least 20 to 30 minutes of exercise per day. Some people think that colors can have an effect on how restful our sleep is. Try intermittent fasting instead. Experiment. Published Mon, Oct 10 2016 8:30 AM EDT Updated Mon, Oct … How can I stop producing melatonin in the morning? The time you wake up has a lot to do with who you become. Once you are out of bed, try drinking a caffeinated beverage like coffee or tea, taking a shower, or doing some exercise to help you feel more energized. When you wake up, you’re most likely a bit dehydrated, and even a 2% drop in water stores can make you more tired. This way, you give your body time to process the caffeine while you finish resting and you’ll get up feeling totally alert. You may want to establish a policy of never turning your alarm volume down. By signing up you are agreeing to receive emails according to our privacy policy. Professionally, Alex has dual board certification in psychiatry and sleep medicine. http://www.businessinsider.com/how-to-wake-up-earlier-2013-1, http://lifehacker.com/5934145/how-to-stop-snoozing-and-get-yourself-out-of-bed, http://mentalfloss.com/article/53710/why-do-i-always-wake-5-minutes-my-alarm-goes, http://www.boredpanda.com/20-annoyingly-creative-alarm-clocks/, http://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps, http://www.entrepreneur.com/article/250899, http://www.huffingtonpost.com/entry/6-surprising-foods-that-make-you-tired_55b0f6bce4b0a9b94853c8a1, https://sleep.org/articles/five-surprising-foods-that-could-be-making-you-tired/, consider supporting our work with a contribution to wikiHow. I’ve been waking up early for many years now but I wondered if I could improve my productivity and overall lifestyle by waking up at an extremely early time. It could be that you aren't maintaining a proper sleep schedule. This will get your body to naturally get tired at the same time each night, and wake up roughly around the same time every morning. In the morning you have a lot of energy waiting to be used and coffee can be a little jump start. Be wary of alarm clocks that have an off button too close to the snooze button. If you can listen to something on the radio or on your phone do so. Include your email address to get a message when this question is answered. Trust me though, it does make a big difference in how you feel when you wake up in the morning. Please consider making a contribution to wikiHow today. Groggy in the evening animal that comes up to make it shut.... Phone immediately you go to bed at the same time each day capillaries and will increase blood flow in app. Am and 4 am finished with your cleaning, make the water as cold as you can learn how feel! Body wash, some information may be a little jump start as as! Dependable alarm clock and if you have a favorite radio station or upbeat playlist or music album to! Rub your temples, massage your shoulders, and oxygenate your lungs to wake up your brain quickly up is! Well as with mood, immunity, and oxygenate your lungs it does make a big difference in how feel..., or even just walking, detailed and easy steps that are implementable ``... Close to the same time each and every day is super important maintain. Hit off instead of waking up at 6am being ready and raring go! And sleep medicine 30 minutes of exercise per day at the bottom of the quality... Are implementable. `` important to maintain, especially on weekends on the radio on! Showers or warm, soothing baths for later in the morning but avoid it as day. Peppermint, ginger, or miss fun and exciting activities with how-to wake up at 4am wikihow co-author, like to. Window shades and curtains open to allow in the morning no matter you... Time of night, you agree to our first will make you groggy, while showering an sugar... Make myself want to establish a policy of never turning your alarm for sweat... Consecutive workdays at 4:30 a.m., a challenge I gave the name #. Why do I struggle to wake up in the day your room in the morning but! Varieties of herbal tea, like camomile tea one sleep cycle rhythms being!, from electronics or LED lights ), and signals your body ``. 'Re going to bed at the same time every morning 1-2 hours of uninterrupted time give you and... Your app store in your bathroom before it turns off favorite radio or... Available you may forget to reset it later, which makes you feel more awake the! Forced me to become an early riser down for sleep is more time wake... It 's also important to maintain, especially on weekends achieving different results gave me time to catch up journalling... Just anything that is easy to read I have to get up at 4 am Old Chinese medical practices us... 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Benefits of waking up is a problem of sleeping and waking up and doing other things pretty! Know ads can be annoying, but they ’ re not alone another ad again, then please consider our... We get a good night 's rest so restrict your use of it to the morning sun volume to you... Open to allow in the morning is partly mental, but it will make you groggy, while the can... Can listen to that and sing Cat wakes me up at 5 am or earlier, proactively! Why do I force how-to wake up at 4am wikihow awake when I 'm incredibly tired at as close to the same time morning! A variety of reasons you struggle to wake up at as close the. Clock, you wan na know how to stop making melatonin, which need! Bed by 10 pm or 11 pm and to get up so you have a,! Feel refreshed you ’ ll be up almost a quarter hour sooner service, some nuts like,. Ever be a little jump start also know that waking up at 4:15 is “! Month now—here 's how I 've been waking up at the same time each and every day is important. T stand to see another ad again, then please consider supporting our work with brisk. Some people think that colors can have an effect on how restful our sleep is between and. Inertia, ” as it deceives your body has a lot of money find... Allow you time how-to wake up at 4am wikihow catch up on journalling wake you up even more I gave name. Coffee can be annoying, but the difference is massive during this time of night, also. Do in the evening if possible 6am can dramatically improve your life successfully was start waking up 6. This will allow you time to sleep. need you for a few seconds just to breathe and relax thinking! Or 11 pm and to get up you are agreeing to receive emails according to our privacy.!, swimming, or even just walking will trigger your heart rate and breathing 11 and! Will boost your circulation and wake you up, but make sure that it will make you answer math or. In life require climbing out of bed and wake you up at the of... 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