#without coffee

• Go to sleep and wake up around the same time consistently. Once I set a bedtime for myself and a time that I would always have my alarm go off in the morning (yes, even on weekends and special occasions), I started naturally waking up right before my alarm went off nearly every day, which kept me from having to deal with as much of that groggy feeling.

• Take naps if you need them. It helps to take naps (if you can) especially when you’re first starting to wake up early, and then wean yourself off of them if you want. I find that around 30 minutes between 2-3 pm can really save your productivity from plummeting in the afternoon.

• Pay attention to your circadian rhythm. The average sleep cycle is around 90 minutes (but this can vary! For me, my sleep cycle is a bit closer to 100 minutes, it just takes a bit of trial and error) so try to fit in as many full sleep cycles as you can. I recommend working backwards from what time you want to wake up, so say you want to get up at 6:30 am and you want to go to sleep any time between10:30 pm and midnight, so you should try to be falling asleep by 11 pm so you would get a full 5 sleep cycles (don’t forget to account for the time it takes you to fall asleep though! It usually takes people an average of 14 minutes, so that would mean being in bed by 10:45 pm!)

• Have a plan for the morning. It always feels so much easier to get up if you know what you’re going to do first thing in the morning. It removes the decision-making process from the morning version of you so it’s much more difficult to reason yourself out of waking up on time.

• Get up with your first alarm. Don’t hit snooze. It messes with your circadian rhythm and it really doesn’t benefit you in the long term. Try swapping out the snooze button for 10 minutes of stretching or meditation if you like.

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