Be patientįinally, remember that training yourself to wake up early is a process! Try to be patient with yourself. Think about waking up early like a skill you're practicing, and start incrementally: Try to go to bed 20 minutes earlier tonight, or hold off from hitting snooze tomorrow morning.
Giving yourself an extra five minutes so you're not rushing out the door will make your mornings go more smoothly. Something as simple as promising yourself a toaster waffle as soon as you get out of bed can do the trick.Īnd then, try waking up even a few minutes earlier than you need to. Maybe that's a mindfulness exercise to remind yourself of who or what you're waking up early for. Reward yourself and take it slowĬreate an incentive to get out of bed in the morning. The supplements are particularly useful when you're trying to reset your body clock or changing time zones. She usually recommends somewhere between 0.5 and 3 mg doses. Shamim-Uzzaman says melatonin supplements - in small doses, about two to three hours before bedtime - can make it easier to fall asleep so you're well rested for an early wake-up call. Usually, our melatonin levels increase in the hours before bedtime. Our bodies produce a sleep-regulating hormone called melatonin in response to darkness. What about using caffeine to make an early morning go more smoothly? A good rule of thumb is to keep your caffeine intake to mornings, and definitely cut it out within six hours of going to bed. "If we nap too late, too close to bedtime, then it'll make it hard for us to go to sleep at night," says Shamim-Uzzaman. (Sleep studies show naps that are even as short as 10 minutes can make a difference!) Try to keep naps under an hour and toward the middle of the day or earlier in the afternoon.
Naps are a great way to squeeze in some extra shut-eye. Try these strategies to catch up on lost sleep.Tips to help you bounce back from daylight saving time or travel.
#Perfect wake up time how to
How to cope with anxiety and insomnia so you can get the sleep you need.Bedtime rituals that will help you sleep better.
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