How to Wake Up Early Without An Alarm

Synthia Stark

Photo by mostafa mahmoudi on Unsplash

Sometimes, it’s a huge struggle to wake up early, especially when we’re not in the mood to get up. However, we have a lot of commitments, appointments, and other things to do throughout the day.

Maybe you have a virtual doctor’s appointment. Maybe you set up a time to work on your latest work or school assignment. Either way, our times are valuable, so it’s important to wake up early. 

If we constantly use the snooze button, then our alarm clocks become useless. Sure, we all feel like zombies sometimes, but we are not zombies and it’s not the end of the world either.

However, you’re likely here because you want to find other ways to get up without the help of your alarm clock. I mean, it’s going to be hard to change up your routine, but I think you can do it.

I mean, you’ve gotten up early in the past, right? So there’s still hope for you.

Before we take a deep dive into these potential strategies, let’s explore ourselves a bit more for now. For example, maybe you have some other underlying conditions that require you to see a doctor, such as:

  • Sleep apnea, where breathing suddenly stops during sleep
  • Stress, which can cause you to feel super alert when you aren’t supposed to
  • Parasomnia, where you might sleepwalk or sleeptalk
  • Medications that interfere with your sleep through beta-blockers
  • Depression, which makes it hard to get out of bed

There’s probably more out there, but it’s best to check with your doctor to make sure.

Anyways, here are some tips.

1. Establish Wakeup Time Consistency 

It’s good to establish consistency. If you train yourself to repeatedly wake up at 9:00 AM for example, then it’s easier to eventually reach a state of mind where you can naturally get up. From there, you can try to gradually dial it up until 9:00 AM becomes 8:30 AM, and then 8:30 AM becomes 8:00 AM.

It’s not easy, but it’s good to write this all out and map it out as a chart.

2. Improve Bedroom Rituals 

Before you go to bed, there are many things we can do to ensure that our mornings are most optimal. For example, we may be in the habit of doing things that make things worse, such as drinking caffeinated drinks and watching bright screens from a computer.

Other bad rituals include:

  • Watching TV right before bed
  • Drinking alcohol 
  • Eating a super heavy meal right before bed
  • Excessive napping throughout the day 

Instead, try to scale down on the computer use, and use night-time filters on your computer if you need to. Perhaps you need to do some kind of yoga activity or take a warm bath.

Instead, try to:

  • Drink a glass of cold water to keep hydrated
  • Close your eyes and let your imagination run wild
  • Read a small book to make yourself sleepy
  • Do some stretches on the bed by Ben Blennerhassett on Unsplash

3. Eat Differently 

Think of yourself as a battery and your food as if it were ammo for a powerup, like a videogame character. You need to eat something different from what you usually eat that is also healthy.

Perhaps you need more salads and fruits during the day. Maybe a specific food triggers sleepiness, like bananas, oatmeal, or even a glass of milk.

Other healthy foods that could promote better sleep include:

  • Nuts, like almonds and walnuts
  • Kiwi
  • White rice 
  • Cherry fruit or juice 
  • Some fish, like salmon
  • Turkey

4. Change Up Exercise Routine

Maybe your specific exercise regimen isn’t working out for you. Maybe you just need to change up the kinds of exercise that you do. For example, some people work out a sweat, take a warm shower, and then head to bed.

Your body is tired physically, so naturally, this makes sense. If you are well-rested then you can wake up in the morning, more fully refreshed.

Exercise can sometimes help people with anxiety and depression. Your mind is preoccupied with something and it becomes easier to process trauma with some exercise.

Overall, while it’s not easy to deal with something like this, there’s still hope for you. Whether or not you end up seeing a professional, like a doctor, you can still train yourself to wake up on time. It takes a lot of work, and some help, such as from family, but it’s possible. It just takes a little practice. 

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Writer & Researcher | Therapist-in-Training | Crisis Responder | Writing wholesome stories for the masses.

New York City, NY

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