Avoid caffeine in the afternoons and evenings to make sure it is out of your system when you go to sleep. Drink alcohol in moderation and with plenty of water, as getting out of bed is doubly hard when you have a hangover.
If you can’t get all the sleep you need at night, try resting in the afternoon to make up some of the lost time.
Set a time to go to sleep every night for two weeks. Use a time, like vacation, when you do not need to get up at a specific time in the morning. Go to sleep at the same time every single night, including weekends. [4] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019. Make a note of the moment you wake up, even if it is before your alarm goes off. Continue going to bed at the exact same time until you begin waking up at a consistent time. Count the hours between this time and your bedtime, and you’ll know how long your body’s natural sleep cycle is. Start timing your alarm so you wake up when your body wants to. [5] X Research source
At night, work with dimmed lights and try not to use bright smartphone or laptop screens before going to sleep, as bright light stops melatonin production. Crack your curtains open or step outside quickly when you wake up. The sunlight tells your body to get started with the day.
The more consistent you can keep your sleep schedule, the easier it will be to get up. Most humans can only adjust their sleep schedules an hour or so a day, so try to avoid rapidly changing bedtimes. [7] X Research source
You might want to make a to-do list the night before. That why, you’ll feel more prepared for the day and can put all your energy into waking up instead of worrying about the things you need to accomplish.
Set your alarm to go off with upbeat music. Most phones can use any song as an alarm, and many alarm clocks can use the radio to wake you up. If you are still having trouble, try buying a natural light alarm clock, which wakes you up with light instead of sound. [8] X Research source It’s ok to use more than one type of alarm clock while you’re figuring out what works best for you.
Put a full cup of water by your bed before you go to sleep so that it is ready in the morning. Chewing mint or citrus flavored gum may also lead to faster feelings of alertness. [10] X Research source
Find the exercises and stretches that work for you and do them every morning. Add some gentle music to complete the experience, if you’d like. [11] X Research source
Do this when you wake up, not when you sleep, as feeling cold can prevent you from having a good night’s rest.
You may find that you value the extra time so much that you actually look forward to getting up early.
If you are still struggling, start with an activity you can do in bed, like reading a book or responding to emails.
