{"id":2966,"date":"2017-11-09T00:00:00","date_gmt":"2017-11-09T00:00:00","guid":{"rendered":"https:\/\/jboitnott.com\/12-ways-smoothly-start-waking-earlier\/"},"modified":"2020-04-24T16:52:56","modified_gmt":"2020-04-24T16:52:56","slug":"12-ways-smoothly-start-waking-earlier","status":"publish","type":"post","link":"https:\/\/jboitnott.com\/zh\/12-ways-smoothly-start-waking-earlier\/","title":{"rendered":"12 Ways to Smoothly Start Waking Up Earlier"},"content":{"rendered":"

You\u2019ve likely\u00a0read the studies<\/a>\u00a0saying that those who\u00a0wake up earlier<\/a>\u00a0are more successful. You may even have set the goal to adjust your wake-up time, sure that an extra hour or two at the start of the day is all you need. But deciding to wake up early and actually following through are two different things. If you\u2019d like to test out the theory that an\u00a0early start is the key to success<\/a>, here are a few tips to help you get started.<\/p>\n

Set an alarm.<\/b><\/h2>\n

The first key to waking up earlier is forcing yourself to take those first steps. Don\u2019t overthink it. Simply\u00a0set your alarm<\/a>\u00a0for the time you want to wake up each day and force yourself away from the snooze button. If a traditional alarm is too abrupt, a\u00a0gradual wake-up light alarm<\/a>\u00a0may be a more palatable option.<\/p>\n

Move up gradually.<\/b><\/h2>\n

Unless there\u2019s a specific reason, you don\u2019t have to move your wake time up a full hour overnight. Instead, try waking up 15 minutes earlier every day until your body grows accustomed to the change.<\/p>\n

Ask a friend to keep you honest.<\/b><\/h2>\n

It\u2019s one thing to vow to yourself you\u2019re going to start a new healthy habit. It\u2019s quite another to make a commitment to someone else to do so.\u00a0Accountability partners<\/a>\u00a0are a great way to hold yourself to a new commitment, including waking up earlier each day.<\/p>\n

Make your bed.<\/b><\/h2>\n

There are\u00a0a variety of reasons<\/a>\u00a0you should make your bed each morning, but one is that it reduces the temptation to climb back in. Instead of eyeing your warm, unkempt bed longingly, you\u2019ll subconsciously resist, knowing that going back to bed means undoing your hard work (and having to do it again later).<\/p>\n

Rely on caffeine.<\/b><\/h2>\n

No matter what health experts say, some people simply can\u2019t get started without a\u00a0hefty dose of caffeine<\/a>. Set yourself up for success in advance, using your coffeemaker\u2019s alarm to ensure you\u2019ll have a pot of coffee ready when you stumble into the kitchen. For the many people who just can’t do caffeine,\u00a0try\u00a0alternatives<\/a>.<\/p>\n

Take a cold shower.<\/b><\/h2>\n

A warm shower is usually the first thing on the agenda for people trying to wake up early. However, warm water can make you sleepier.\u00a0One tip<\/a>\u00a0that can help you wake up is to give yourself a blast of cold water for 30 seconds, switching to extremely hot for another 30 before going back to cold. Some people even forego the hot water completely and do a cold shower instead. Either way, if you inject cold into the shower routine, you’re going to wake yourself up very effectively.<\/p>\n

Eat a healthy breakfast.<\/b><\/h2>\n

Coffee isn\u2019t the only tool you can use to jolt your brain to alertness. Oatmeal, leafy greens, and even water\u00a0will help you feel more alert<\/a>\u00a0in those early morning hours. Also, apples are known by some to be “nature’s caffeine<\/a>.” They actually have no caffeine, but the fiber and natural sugar can help wake you up (plus they keep the doctor away).<\/p>\n

Start with a workout.<\/b><\/h2>\n

Whether you take a run around the block, head straight to the gym, or just do some jumping jacks in your bedroom,\u00a0a workout<\/a>\u00a0is the very thing you need to get your blood pumping. Walking is my favorite form of morning exercise because it’s an effective way to shake the\u00a0cobwebs.<\/p>\n

Listen to music.<\/b><\/h2>\n

Science\u00a0has proven<\/a>\u00a0that music has a direct impact on the body. Feel free to put in your earbuds and blast your favorite music. Or invest in a shower radio that will help you multitask.<\/p>\n

Go to bed earlier.<\/b><\/h2>\n

If you hope to wake up early and have a productive day, you\u2019ll need to get plenty of sleep. That means going to bed early, even if you\u2019re typically a night owl.\u00a0Avoid electronic devices\u00a0<\/a>in the evening hours and gradually move your bedtime up until you\u2019re getting the recommended eight hours of sleep.<\/p>\n

Just say no to the snooze button.<\/b><\/h2>\n

You may think the snooze button gives you a few extra minutes, but it actually\u00a0causes more harm than<\/a>\u00a0you realize. Force yourself to put both feet on the floor and stand after the first alarm.<\/p>\n

Keep the same schedule on weekends.<\/b><\/h2>\n

Your natural inclination will likely be to sleep in on Saturdays and Sundays. This actually disrupts your body\u2019s natural rhythms,\u00a0which can possibly<\/a>\u00a0put your health at risk. For best results, keep that wake-up time the same no matter which day of the week it is.<\/p>\n

An earlier wake-up time can kick off your day in the right way, helping you get more accomplished and feel better throughout the day. Don\u2019t feel pressured to shift your wake-up time by hours overnight. Instead, make an effort to move your wake-up time forward gradually, letting your body get used to a new schedule.<\/p>\n

This article originally appeared on\u00a0Entrepreneur.com<\/a>\u00a0on September 26, 2017.<\/em><\/p>","protected":false},"excerpt":{"rendered":"

You\u2019ve likely\u00a0read the studies\u00a0saying that those who\u00a0wake up earlier\u00a0are more successful. You may even have set the goal to adjust your wake-up time, sure that an extra hour or two at the start of the day is all you need. But deciding to wake up early and actually following through are two different things. If […]<\/p>\n","protected":false},"author":1,"featured_media":2967,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[],"class_list":["post-2966","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"\n12 Ways to Smoothly Start Waking Up Earlier - John Boitnott<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.entrepreneur.com\/article\/300788\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 Ways to Smoothly Start Waking Up Earlier - John Boitnott\" \/>\n<meta property=\"og:description\" content=\"You\u2019ve likely\u00a0read the studies\u00a0saying that those who\u00a0wake up earlier\u00a0are more successful. 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