How to Get Up in the Morning

Last Updated: November 8, 2021 References Approved

If you find yourself hitting the snooze button over and over again each morning, there are some easy things you can do to help you wake up. Try to stick to a bedtime routine the night before and aim for getting 7-9 hours of sleep. By doing things such as placing your alarm clock across the room, opening the blinds to let the sunlight in, or using an app to help you wake up, you'll be up and out of bed in no time.

Method 1

Method 1 of 3:

Waking Up on Time

1
Put your alarm across the room so you have to get up to turn it off. This will help you avoid hitting the snooze button over and over again, and you'll be forced to get out of bed to turn the alarm off.^{[1]
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- Set the alarm on a bookshelf, by the door to your room, or by a window.
- Make sure the alarm is close enough that you'll still hear it when it goes off.
2
Turn on the lights as soon as you wake up. This will help your eyes adjust to the day while motivating your brain to get up and get moving. Set up a lamp right next to your bed so that you can easily turn it on once you're awake.

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3
Open your curtains or blinds right after you wake up. It's much more tempting to stay in bed when the room is dark, so pull open the curtains or adjust the blinds to allow sunlight to come into your room each morning, helping to wake you up.^{[2]
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- If your room doesn't receive a lot of sunlight, try investing in a natural alarm clock. These mimic the light of a rising sun so that you're gradually awakened naturally.
4
Avoid hitting snooze. It's important to get up as soon as your alarm goes off—pressing snooze several times messes up your sleep patterns, and you'll still feel just as tired.^{[3]
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- If you set your alarm for 7:00 AM but really don't get up until 7:10 after you snoozed the alarm once, go ahead and just set your alarm for 7:10 AM to give yourself those extra minutes of uninterrupted sleep.
5
Put your coffee on a timer so it’s already made when you wake up. If you have a cup of coffee each morning, programming your coffee maker to start making coffee at a certain time is a great way to get you motivated to get out of bed. Not only will you wake up to the smell of fresh coffee, but you won't have to waste time making it.^{[4]
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6
Place a warm robe or sweater next to your bed for easy access. A main reason why people have trouble getting out of bed in the morning is because they're so cozy and warm under the blankets. By setting out a sweatshirt, robe, or sweater, you don't have to worry about feeling the drafty morning air once you're awake.^{[5]
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- You can also set out slippers or socks as a good way to keep your feet warm once you're out of bed.
7
Try out an app if you don't have a physical alarm clock. While you can always use the clock on your phone, there are lots of apps designed specifically for helping you wake up and get out of bed.^{[6]
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Expert Source

Alex Dimitriu, MD
Sleep Specialist
Expert Interview. 16 October 2019.} Peruse the app store on your phone to find one that suits you.^{[7]
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- Try an app such as Wake N Shake, Rise, or Carrot to help you wake up each morning.
8
Make morning appointments for motivation to get up on time. You'll be much more likely to get out of bed immediately if you know you have something you have to do. Set up meetings or schedule workouts with a friend early in the morning so that you're motivated to get up and moving on time.^{[8]
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Method 2

Method 2 of 3:

Getting a Good Night's Sleep

1
Establish a bedtime routine. Besides doing tasks such as showering or brushing your teeth, try to create a routine that also includes ways to help you get ready for the next day so that you have less to do in the morning. Try to stick to the same routine each night so that it becomes a habit.^{[9]
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- Your bedtime routine could include taking a shower, picking out your clothes for the next day, packing your lunch, and reading before falling asleep.
2
Eat a healthy meal several hours before sleeping. Eating the wrong foods can give you an upset stomach or can just make it difficult for your mind to turn off and for your body to fall into a restful sleep. Eat healthy foods such as fruits, vegetables, proteins, or nuts.^{[10]
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- Avoid drinking alcoholic or caffeinated beverages before bed. Drinks like coffee will keep you awake or prevent you from falling into a deep sleep.
- Eating a meal right before sleeping doesn't allow your stomach to properly digest the food, so try to eat at least 2 hours before going to bed.
3
Aim for getting 7-9 hours of sleep each night. This means you should set your alarm so that you get the correct amount of sleep. Getting enough sleep each night will make a huge difference for how productive you are during the day, and you can’t expect to wake up early when you’re going to bed super late.^{[11]
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- For example, if your alarm needs to go off at 7 AM, start trying to go to sleep by 11 PM.
4
Turn off screens at least 1 hour before bed. The light from screens is much worse for your eyes than other types, and it will slow down your ability to fall asleep. Try to finish watching TV, using your computer, or texting at least 1 hour before it's time to sleep.^{[12]
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- It's a good idea to start a rule of no watching TV or using computers in bed.
5
Play white noise to help you sleep. If you're a light sleeper and tend to wake up easily throughout the night, try using a noise machine or turning on a fan to create soft background noise.^{[13]
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- You can also download an app on your phone that plays white noise.
6
Set the temperature to create a good sleeping environment. If you're too hot or too cold, you're going to have trouble sleeping and won't get a good night's rest. The ideal sleeping temperature is around 65–68 °F (18–20 °C), depending on personal preferences.^{[14]
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Method 3

Method 3 of 3:

Staying Awake in the Morning

1
Drink a glass of water as soon as you wake up. This helps give you energy while getting your body hydrated. Set the glass of water out next to your bed before you go to sleep, or simply wake up and fill a cup up with water as soon as you get out of bed.^{[15]
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2
Go through your bathroom routine. This includes tasks like brushing your teeth, washing your face, and brushing your hair. Cold water is effective in helping people wake up, so try splashing your face with cold water or taking a quick cold shower, if necessary.
- Try to keep your bathroom routine consistent so that it becomes a habit.
3
Have a healthy breakfast. The right breakfast can help you wake up and can keep you feeling healthy and energetic throughout the day. Try eating something such as eggs which are full of protein, or toast and some fruit if you're on the go.^{[16]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Granola and oatmeal are also healthy options.
- Consider making a smoothie full of healthy fruits, vegetables, and yogurt.
4
Get some exercise. Exercise is a great way to get your body moving, improve your energy levels, and make you feel invigorated. If you don't have time for a full workout, go for a short walk or do some jumping jacks to help get your blood pumping.^{[17]
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- Go for a jog around your neighborhood, or try some morning yoga.
5
Start your day off motivated and productive. As opposed to starting off your day by watching TV or lounging around at home, try getting things done in the morning such as any errands or small tasks. You'll feel more accomplished and motivated for the rest of the day.
- Make a to-do list before you go to bed or when you wake up that morning to see what you need to get done.
- The tasks could include things such as walking the dog, doing the dishes, or stopping by the post office.