Overcome The Challenge Of Waking Up Early: 3 Easy Steps To Beat Morning Fatigue
Do you find it hard to wake up in the morning? Or, Is it difficult for you to get out of bed to start your day? If you can relate, you are not alone.
Since the Pandemic, it’s become increasingly challenging for some to start their day.
There could be several reasons for this. Maybe we don’t feel as active as we used to before the Pandemic.
Our social-economic environment has changed; and with inflation, everything has become more costly, many of us may go out less often.
And some of us are still working from home instead of an actual office.
Also, with the arrival of the Fall, the temperature has started to drop and the sun is setting earlier, cutting our day short. It can be quite depressing… and all we want to do is snuggle up in bed.
Then there is the technology. Many of us are distracted by digital devices. We stay up late watching reality shows or scrolling through social media. Such engagement takes us well into the night, keeping us up.
While these factors may contribute to your difficulty in getting up, they are not the root cause.
They may support negative habits, but they are not the things that are stopping you from getting up in the morning.
If you’re dealing with persistent physical pain or illness, that’s different and may require medical attention. In such cases, it’s important to seek help from a healthcare professional.
If you feel you have things to do and want to get things done and you don’t like that you are unable to get out of bed at a time that you want, then this is a cry for a positive change. And I want to acknowledge you for recognising that.
Now, where do you go from here?
The very place that keeps you feeling tired and not wanting to get out of bed… to wanting not only to get out of bed but also at an appropriate time that allows you to get things done and be productive?
Here are three things you can do to help you…
- Decide on a realistic wake-up time
Decide and choose what time you want to get up in the morning.
Please note, it would be unreasonable to try to get up at 8am when you have been getting up at noon.
You will want to do this in small increments.
And my suggestion is that if you have been getting up at noon, then set your alarm for 11:40am. You can do this in 20-minute increments.
Bonus tip for early risers: If you usually wake up at 7 a.m. but want to shift to 5 a.m., follow the same incremental approach.
Start by setting your alarm for 6:45 a.m. for three days. Then move to 6:40 a.m. for another three days. Once you’ve adjusted, shift to 6:30 a.m., and so on, until you reach 5 a.m.
Essentially, you are activating the mind and body, allowing both to adapt slowly and simultaneously, turning small changes into lasting positive habits.
- Support your new habit
If your phone is a distraction at night, replace it with something more calming. You could swap screen time for reading, puzzles, sudoku, or journaling—all in paper form.
You might also choose to take a bath or listen to music.
If you enjoy audiobooks, listening to one before bed is a great way to relax and absorb information without using a screen.
- Create a bedtime routine
Plan your evening activities and schedule them into your calendar.
Determine how many hours of sleep you need to wake up feeling rested, and set aside an hour or two before bed for a calming activity.
For example, if you’re waking up at 6:30 a.m. and need 7 hours of sleep, start winding down at 9:30 or 10:00 p.m., and aim to be asleep by 11:30 p.m.
Schedule your activity — reading, audiobook, or whatever it may be — as an appointment with yourself.
So, go ahead for this week, and work on getting out of bed 15 minutes earlier than your usual time.
The key is to work in small increments over 3-5 days at a time until you gradually reach your target wake-up time.
Take your time—no pun intended.
When you work in small increments, you’ll see you will be able to achieve your goal with flow and very little effort. This positive change will soon become a skill you’ve gained, leading to lasting effects.
What I’ve shared with you today is only a small sample of my strategies to help you find balance and to maintain balance in life.
See below for more information about joining me in a Coaching Session or about booking a free consultation with me.
Till next time…
Find your flow. Find your freedom.
Thank you for reading.
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