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- How to Rise Early Even If You Prefer Late Nights
By Laura Thompson
Updated: Aug. 22, 2021
Originally Published: May 26, 2021
Becoming a parent triggers a variety of natural instincts, but some aspects require a bit more effort. Every parent has their unique struggles—some find feeding challenging, others grapple with naps and bedtime. For many, the early mornings are the toughest part. If you can relate, you might be searching for ways to wake up early while still having enough energy to tackle the rest of your day. Fortunately, it’s achievable, even if you’re a devoted night owl.
Before becoming a parent, you hear about the sleepless nights, but it’s a different experience when you’re actually living it. “Sleep when the baby sleeps,” they advise. But when do you find time for everything else? “Establish a routine,” they say. But try explaining that to your little one! Plus, melatonin isn’t the magic fix it’s cracked up to be. As many parents will tell you, the challenge isn’t falling asleep; it’s finding the right amount of sleep.
The reality is, waking up early is a lifestyle change. Yes, this is your new normal. But hang in there, fellow parent—it won’t be like this forever. You can handle it! We’ve gathered some tips that are sure to resonate with sleep-deprived parents.
What Makes Waking Up So Difficult?
It’s common for people to have different natural sleep rhythms, meaning some perform best when they stay up late and sleep in. If you find it hard to rise early, know you’re not alone in your struggle.
So, why is getting out of bed such a chore? Sometimes it feels impossible to keep your eyes open, especially with baby cries serving as your alarm. This grogginess is known as “sleep inertia,” a natural phase transitioning you from sleep to wakefulness. It can take time to shake off that feeling.
Babies aren’t exactly a big help in this scenario, so what can you do if mornings aren’t your cup of tea? Read on, weary friend.
What’s a Good Bedtime Routine for Early Rising?
This isn’t groundbreaking, but consistently going to bed earlier is the first step in training yourself to wake up early. It may be tempting to stay up late indulging in movies and wine to enjoy some quiet time, but if you want to wake up early, it’s best to avoid late-night indulgences.
Late hours and snacks can wreak havoc on your sleep. Drinking alcohol, for example, disrupts your sleep quality, even if it helps you drift off quicker. This is because it alters your circadian rhythms and biological sleep regulators. Experts also point out that your body struggles to process alcohol later in the night, making it tougher to rise early. The same goes for munching on that bag of chips before bed—digestion issues can lead to restless nights.
Treat your bedtime with the same seriousness you give your children’s. Establish a schedule and stick to it. Create a calming nighttime routine that signals to your body it’s time to sleep. Just like you meticulously handle your kids’ bedtime rituals, give yourself that same reliable routine.
What Early Morning Rituals Foster Success?
Our internal clocks, or circadian rhythms, respond to light exposure, particularly in the two hours before bedtime and the hour after waking up. To help yourself sleep earlier, dim bright lights, including screens, two hours before bed. When morning arrives, let in the light to signal it’s time to rise.
Once you’re up and soaking in the morning sun, fuel up with breakfast. Even if you’re not typically a breakfast person, eating something healthy will provide energy for the day ahead. Pair it with that cup of coffee you’ve been dreaming about to kickstart your body. A bit of morning exercise can also help shake off sleepiness—start gently, and the sunshine will be a bonus!
Lastly, we shouldn’t have to tell you, but it’s worth repeating: resist the urge to nap. This includes those “just resting my eyes” moments or “lying down for a minute” excuses tired parents often use to sneak in extra sleep.
Sticking to a routine isn’t easy, but with persistence, rising early can become more manageable. We can’t guarantee you’ll transform into one of those people who can’t sleep past 5 a.m. (and we still love you if you are), but your mornings will be much less chaotic.
Tips for Waking Up Early
Mornings can be tough, but conquering them is within reach if you follow these suggestions:
- Turn off your phone, laptop, and screens before bed. The blue light can interfere with your melatonin production, prolonging your wakefulness.
- If you find yourself hitting the snooze button repeatedly, place your alarm clock on the opposite side of the room to force yourself to get up.
- Avoid late-night snacks, which can lead to acid reflux and make it harder to fall asleep. Hunger is often mistaken for tiredness, so it’s better to wait until morning.
- Keep your curtains open to let sunlight in. This will help you wake up more gently.
- Establish a calming bedtime routine to help you fall asleep faster and rise earlier.
- Consider exercising before bed; a relaxing shower afterward can prepare your body for sleep.
This article was initially published on May 26, 2021. For further insights, check out this post on our blog.
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In summary, adjusting to an early wake-up time can be challenging, especially if you prefer sleeping in. However, by implementing a consistent bedtime routine, waking up to natural light, and resisting the urge to nap, you can make mornings more manageable.