Want To Wake Up Early? Sleep Experts Explain How To Do It In 9 Simple Steps

They say the early bird gets the worm—but how does one actually become an early bird if waking up early doesn't come naturally to you?

While some adults might fare fine with seven hours of sleep and others might need closer to nine, the general rule of thumb is that adults need roughly eight hours of quality sleep a night to wake up feeling rested.

We all have a circadian rhythm that influences when we feel energized versus when we feel sleepy. But here's the thing—everyone's circadian rhythm is a bit different. As board-certified sleep specialist Michael J. Breus, Ph.D. tells mindbodygreen, most people fall under one of four "sleep chronotypes," or circadian rhythm patterns, that can help you figure out the most optimal schedule for your circadian rhythm.

"[Struggling to wake up early] is often an issue that involves people not being aware of their chronotype, [which is] a genetically driven sleep schedule that lets you know if you are naturally an early bird or a night owl," Breus explains.

One simple way to influence or reset your circadian rhythm is by using light to your advantage. Light is actually what lets the circadian rhythm know when it's day versus night, with Breus recommending to get natural light in the morning to help wake you up (and let your body know that that's when you should be waking up consistently).

"There are many sunrise alarm clocks that will help with this," Breus adds. (Here are our favorites, to that end.)

The circadian rhythm thrives on routine; the more consistent your daily schedule is, the more likely you are to wake up at the same time every morning with ease.

Waking up early starts with setting yourself up for a good night's sleep, which is where a quality sleep supplement comes in.

Of course, there are so many options on the market today, so you'll want to look for research-backed ingredients, such a magnesium bisglycinate or jujube seed extract.

This one might sound obvious, but you might be surprised to learn that caffeine can linger in your system longer than you might think.

According to Breus, research has indicated you should avoid caffeine at least six hours before bed1—if not more—so falling asleep isn't an issue.

And when it comes to alcohol, despite its seemingly sleep-inducing effects, it can actually disrupt sleep.

Point blank, just consider the snooze button your worst enemy to waking up early. As integrative medicine physician Dana Cohen, M.D., previously told mindbodygreen, until your new sleep schedule is consistent enough not to need an alarm, you'll still need to set one. And when it goes off, force yourself to get up right away.

Last but not least, you'll be much more likely to wake up early if you have something to look forward to as your day begins. Maybe it's your favorite breakfast, an amped-up workout, or a morning stroll through your neighborhood. 

There are plenty of benefits of waking up early, even if your version of early is a bit later than someone else's. Remember, your bears and lions might be waking up at 6 a.m. with no problem, but if you're a wolf who wakes up closer to 7 a.m. and that feels early enough for you, don't feel like you have to force yourself to get up earlier.

Once you're routinely waking up at the same time, you count on your morning routine to add consistency and reliability to your day. You know what to expect, and so does your body—so you'll be much more likely to wake up feeling alert and potentially even without an alarm at that.

Beyond that, some research suggests that getting up early could also improve productivity4, not to mention you'll simply feel like you have more hours in the day to get things done.

There are a number of reasons you might struggle to wake up early, with Breus telling mindbodygreen that you are likely working against your circadian rhythm and chronotype if you're tired in the morning.

"For example," he says, "a night owl who sets their alarm for 6 a.m. may find their biology is working against them because their melatonin (sleep hormone) hasn't worn off and won't until 7 or 8 a.m., Breus explains.

And if you're a notorious snoozer, that's definitely going to throw off your ability to wake up. When you hit snooze, Vora previously told mbg, "Nobody wins. You're not getting great rest, and you're also not having a leisurely, relaxed morning."

Other issues might include, according to Breus, too much caffeine or alcohol, stress, an inconsistent routine, or even a sleep disorder. "Following a good sleep routine and not being sleep deprived will help tremendously," he says.