Many people struggle with waking up early in the morning, whether they are trying to transition to a new schedule, or simply want to get more done in their day. Others face the opposite problem- they find it challenging to fall asleep early each night, making it difficult to wake up on time. However, waking up early has significant benefits, such as increased chances of getting a workout in, putting you in a better mood, encouraging healthier eating, and improved proactivity. As a lifelong night owl, I have discovered several tricks that truly make it easier to go to sleep and wake up in the morning. Here are 15 useful strategies for waking up earlier that I wish I had known years ago!

1. Plan your schedule to allow adequate time for sleep

The first trick to waking up earlier is to make sure your bedtime allows you to get enough rest in every night without stressing over the clock or feeling fatigued the next day. The average adult needs a minimum of seven hours (and up to nine hours) of sleep every night. If you want to wake up at 6:00am, for example, then your bedtime needs to be no later than 10:30pm. Remember, it takes an average of 10-20 minutes to fall asleep, and you also need to factor in time for evening pre-bed routines as well.

2. Gradually adjust your bedtime

Move your bedtime and wake time in gradual, 15-minute increments to reduce the shock to your system and daytime fatigue. Trying to change your schedule by an hour or more right away is a surefire way to feel tired and give up. If you want to wake up an hour earlier, give yourself at least four days to make the transition, getting to bed 15 minutes earlier and setting your alarm clock 15 minutes earlier each day. You can spend a few days at each increment if that works better for you, too.

3. Optimize your bedroom for more efficient sleep

For many night owls, the biggest struggle is falling asleep early enough at night. Your bedroom plays a big role in this, so make sure you are setting the stage for the best sleep possible. Temperatures should be cool, between 60 and 70 degrees Fahrenheit, your mattress and bedding should be cozy and comfortable, and your space should be clean and free of clutter. Light should be kept to an absolute minimum as it can impair your melatonin production, as should distracting sounds. Light blocking shades or an eye mask as well as a sound conditioner or ear plugs can be helpful if you have limited control over the environment.

4. Use visualization to fall asleep faster

Another helpful trick for falling asleep faster is to use visualization to clear your mind and relax. One study from Oxford researchers found visualization more effective than counting or simply laying down. To do this, imagine a relaxing, calming scene and try to experience it in as much detail as possible with all of your senses. You might be walking down a beach at sunset or strolling through a calm forest. If your thoughts start to wander, come back to your scene. There are also guided visualization apps and YouTube videos that can help you stay focused and practice this technique.

5. Use a sleep cycle monitor or app to wake up fresher

Smartphone sleep cycle apps, or sleep monitoring devices can be helpful for avoiding groggy mornings and for tracking your habits. When you wake up in an REM sleep cycle, it could take several minutes to recover from the groggy and foggy sleep state. These apps and devices work by monitoring your sleep cycles and waking you at a point that is most likely to have you feeling awake and well-rested (within a specified timeframe). The other, perhaps more useful aspect of tracking your sleep is that you can see what disturbs your slumber versus which habits help you sleep better and deeper.

6. Booby trap your alarm clock

For those of us who’ve developed stealth alarm snooze skills, you may need to get a little creative with your alarm clock until your body is more used to waking up early. You can start by placing your alarm far enough away from your bed that you have to get up and move, taping over or covering up the snooze button, or otherwise creating an obstacle that prevents you from slipping back off to bed. Another solution could be to try creative alarm apps that require you to perform complex tasks before shutting off.

7. Remember why you are waking up early, positively

If motivation to get out of bed is your weakness, then create reminders for yourself about why you want to achieve this goal or positive affirmations to encourage you. On smartphones, you could name your alert to match your motivation, such as: “Fit into skinny jeans!”, “Increase sales 20%!”, “Get an A+!”, or “Today is a special day!”, or leave positive sticky notes on your alarm, pillow, or bathroom mirror.

8. Utilize acupressure to wake up

One study from University of Michigan researchers found that basic acupressure techniques helped boost alertness. These simple techniques take only a couple of minutes, and can even be done in bed or whenever you need a boost during the day. Stimulation points for alertness include the top of your head, top of the back of your neck, back of your hand between your thumb and index finger, right below your knees, and the center of the bottom of your foot.

9. Turbo-charge your morning routine

Get going quicker after you wake up by incorporating water, light, activity, and healthy food into your morning routine. Start your morning with a big glass of cold water (some people also swear by warm water with lemon) to recover from nighttime dehydration. Try to expose yourself to natural sunlight as soon as possible to support your natural wakefulness rhythms. A little energy-boosting aromatherapy can also help. If you are a coffee drinker, put a pot on and enjoy the aroma. Other good wakeup scents include orange, lemon, rosemary, and mint. Next, try to do a little exercise, even if it’s only a couple of minutes of light yoga or jumping jacks – just to get your blood pumping and energy flowing. Don’t forget to eat a healthy breakfast early as well to support your metabolism and energy levels through lunch.

10. Incorporate a nap into your afternoon

If waking up earlier has you feeling sluggish in the afternoon, a short afternoon nap can refresh your energy levels and give you a second wind. Shorter naps are best for boosting alertness without causing grogginess or impacting your nighttime sleep. Studies say that naps between 10 and 20 minutes are best, just make sure to keep them around eight hours before your planned bedtime.

11. Watch what you eat and drink after noon

Certain foods, supplements, and drinks can steal sleep by stimulating energy or causing indigestion. Caffeine and other stimulants can affect you for several hours, so when trying to fall asleep early or adjust your schedule, it can be helpful to avoid them or at least limit them to morning hours. Coffee, caffeinated tea, dark chocolate, sugar, guarana, and diet/slimming supplements are all things to watch out for. Spicy, greasy, or heavy foods too close to bed are also bad for Zzz’s.

12. Banish electronics before bed

Another less obvious stimulant is light, particularly blue light that televisions, computers, and other electronics emit. Light exposure at night can impair natural melatonin production, delaying drowsiness and keeping you up later at night. Try to detach from your devices at least 60 minutes before bed – that means no smart phones, laptops, tablets, televisions, and keeping room lights dim as well. Instead, try reading, listening to music or an audiobook, writing in a journal, a warm bath, or relaxing stretching to wind down your evening.

13. Make your mornings stress-free and simple

Does your morning routine involve frantically scurrying to search for your keys, coffee mug, and your child’s lost shoe before running out the door? How’s that working for you? One possible reason you may be struggling with waking up early is that you are creating unnecessary stress and chaos for yourself. Simplify your morning routine as much as possible by establishing the habit of laying out clothes, organizing work/school bags, prepping lunches, preparing breakfasts the night before. This makes getting started in the morning more relaxed and manageable, which can help you stick with your waking goals.

14. Practice gratitude

Another way to destress and feel more positive is by practicing gratitude. Right after you wake up, take a few moments to think about or write down things you are grateful for in your life. This helps to set your mind in a positive state, which can help you feel more energized and motivated to approach your day.

15. Prioritize your sleep

Finally, it’s important to make sleep a priority if you are serious about waking up earlier. It’s easy to stay up late watching shows, scrolling through social media, or simply feeling like you didn’t get to accomplish everything you wanted to that day. However, lack of sleep can significantly impact your health, immune system, mood, and ability to concentrate. Set a bedtime that allows you to get a refreshing 7-9 hours each night, and stick to it as much as possible. This may mean missing out on social activities or some tv shows, but it’s a worthy investment in your health and wellbeing.

Waking up early may seem daunting, but it can lead to significant benefits in your overall health, productivity, and happiness. Incorporate these 15 strategies into your routine and see what works for you. With time and consistency, you’ll be surprised at how much easier waking up early becomes.