Googling “how to wake up on time” is like searching for ways to lose weight without exercising. You’ll find all these bullet points to list out exactly how to do it, but your will power is nowhere in sight. If you’ve put “waking up on time” or “lose 10 pounds” on your New Year’s resolution, then you have an idea of how this pans out. However, part of setting a routine is starting out realistically and making small changes to your day. A great way to start is with what you do first every morning – which is waking up!

What you do in the morning sets the mood for the day, but it doesn’t start when you first wake up. Going to bed at a decent hour is one way to wake up feeling refreshed and well-rested. You start this by creating a nightly routine that settles your mind and body down to rest. Whether you start with a hot cup of chamomile tea or a relaxing bath, do it every night. It lets your body know it’s time to wind down. However, the most important way to tell your body it’s bedtime is staying off your phone/computer. Our internal clock is alerted to bright lights and keeps up awake; so when it’s time to settle down, dim or turn off lights around your house and stay away from your electronic devices. Instead, opt for a good book to keep you entertained while settle down.

Now that you’re off to sleep, it’s time to get ready for the hard part – waking up. It truly is the most difficult time of the entire day. You’re warm and perfectly comfortable, but your alarm clock is corrupting your sweet dreams. Instead of reaching over and pressing snooze, before you go to sleep, place your alarm clock on the other side of your room. This way, instead of reaching for it, you’re forced to walk over and turn it off. But don’t turn around and fall back into bed. Walk to your kitchen and have a glass of water (not coffee). This not only helps you wake up mentally, but also gets your digestion moving.

Finally, before you start grabbing clothes and getting ready for the day, read something positive or write ideas/dreams down. Whether you’re starting off with a morning devotional, your favorite novel/memoir, or writing in a journal, make sure it gets you in the right headspace. Get your creativity and mind flowing. Often times, when you wake up, have coffee, and dread your day, you continue the day with a foggy mind – making it difficult to focus on any task. Then, as you’re heading out the door, grab a healthy breakfast. There are plenty of quick recipes that require little prep, but allow you to grab and go. Click here for great on-the-go breakfasts.  

If you find your sleeping habits aren’t resolved through nightly changes, contact your doctor. It’s possible your poor sleep isn’t a side effect of a bad routine but a sleeping disorder. Issues with insomnia, restless leg, and more can keep you awake and need medical attention for resolution. According to the American Sleep Association, 50-70 million Americans suffer from sleep disorders. With over 300 million people in the US, that’s a relatively small percentage. Listen to your body, find ways to relax, and enjoy a good night’s sleep. You’ve earned it. But also, get out of bed.