Get Up Early
Life is short. The days go by slowly, but five years from now you will blink and wonder where all that time went. Right now, you have the opportunity to create who you want to be when you wake up five years from now. Who is that person? Is it someone who focused on their goals and achieved them: someone who put their nose to the grindstone, worked their fingers to the bone, and pursued their dreams with blood, sweat, and tears? Is that person smarter, wiser, stronger, and more kind?
That person is who you make her.
By introducing this one habit, you can immediately increase your productivity and maximize the time you have right now. This is a foundational habit in making that woman five years from now proud, healthy, happy, and accomplished. Life is so short. To make the most of it, we must take advantage of the time we have. If we want to optimize our time on Earth, we must wake up early.
Life is short, and it is here to be lived. - Kate Winslet
Benefits of Waking Up Early
That was an intense intro, but seriously, waking up early will make you a better person. You need this for the current you, the future you, and all of the people around you. We owe it to each other to be the best the people we can be, and waking up early is one of the simpler things you can do to make that happen. So, what is so great about waking up earlier? I’ll tell ya.
Better Sleep
Better meaning longer, deeper, higher quality sleep. Better sleep means improved mood, higher brain function, lowered risk for sickness and diseases, more energy, weight management, you even become more physically attractive (and sometimes more relationally attractive, too- no one likes a grumpy Gus who didn’t get enough sleep the night before) and so on. Basically, proper sleep affects every area of your life and is not worth skimping on. Waking up earlier, assuming you still get at least 7 hours of sleep, will help you sleep better.
Less Stress
Getting up early allows you to take your time in the morning without feeling pressured or rushed to get your day going. Starting the morning on the right foot by allowing yourself more time will positively impact your whole day.
Improved Physical Performance
Waking up early is more compatible with average work hours. When you wake up early, your physical performance peaks sooner than those who stay up late and sleep in. This allows you to have better physical function and a higher quality output during those normal working hours. This study performed to measure the cognitive and physical performance on individuals with different chronotypes throughout the day concluded that people who go to bed and wake up early have better grip strength and faster reaction times than people who stay up and sleep in late.
Improved Brain Function and Cognitive Ability
Not only will you perform better physically, you perform better mentally. This includes things like better concentration, ability to memorize things faster, advanced problem solving, faster reaction time and improved critical thinking skills.
No matter what you do in the day, whether it’s a job, business, raising kids, etc., improving your brain function by waking up earlier will make you more efficient at reaching your goals. If you can pick up on skills faster, you will be more likely to excel at your job, leading to raises and promotions. If you improve your problem solving skills, you will be much better at relationships with your spouse, coworkers, and children. If your critical thinking is advanced or accelerated, you will be much better at teaching your children or running a business. Think about your goals and what you do every single day; everything you do is affected by a higher functioning brain. Waking up is an effortless way to improve that!
More YOU Time
Mamas, this one is especially for you. You can wake up to your child jumping at the end of the bed or your toddler, who’s ready for the day (when you’re not), screaming at 7:15 am OR you can wake up to your alarm, make yourself a cup of coffee and drink it while it’s still hot, and sit in silence. You’re not being touched, spit up on, or getting yelled at for more food or to change a poopy diaper.
You get to be still in your peaceful quiet home.
Isn’t that just a beautiful picture? Gosh, I’m getting the feel-goods just writing that. Your mornings can be like that. Starting your morning peacefully while the world sleeps allows you to mentally gear up for the day and soak in the sunrise in silence. I am passionate about this, because it’s this very thing that has drastically changed the way I mother by making me more patient, loving, and kind to my children right from the start. I read a quote somewhere that said, “You can wake up to your children, or you can wake up FOR your children.” That’s really stuck with me, and once you do it, you realize how impactful it truly is to your parenting. This is applicable to anyone and everyone, but you mothers out there- my heart is with you and I encourage you try this.
Improved Mental Health
Waking up earlier decreases the risk of anxiety and depression. It also helps you achieve and maintain a better mood! People who wake up early are more likely to think positively and be more optimistic throughout the day. – All wins in my book!
Don't Worry, Be Happy - Bobby McFerrin
How To Wake Up Early
Top 12 Tips for Waking Up Early
“But Jasmine, I’m NOT a morning person.”
Friend, you are who you say you are.
Furthermore, waking up early is a discipline to improve your life. You have to decide for yourself if that extra one hour of sleep is worth more than the benefits waking up early will have on your life. It’s not about preference, it’s about what you want to get out of your life. It’s about where your priorities are at, what your goals are, and if you will do what it takes to make them happen. People don’t prefer to workout. People don’t prefer to be selfless and serve others. People don’t prefer vegetables over ice cream. However, when you place your goal above your fleshly desires, that’s when you make things happen. That’s when you conquer life.
So if you would like to conquer life and wake up early, here are some really helpful tips:
1.) Set an Alarm
If you don’t set your alarm the night before, chances are you won’t wake up early. I know this one should be obvious, but people forget to set their alarms all the time. I’m sure you have heard someone (or yourself) say, “My alarm didn’t go off.” Look, technology has its quirks, but 99.9% of the time it’s reliable. So, if your alarm didn’t go off, it’s because you didn’t set it.
2.) Utilize Light
Right away, surround yourself with light! This will help your brain kickstart its natural wake cycle. The best way to do this is with natural light. You can open the blinds when you wake up or keep them slightly opened while you sleep so natural light can filter in as the sun rises. Otherwise, you can simply flip on your bedroom lights to start your day.
3.) Keep Your Alarm Out of Reach
If you are one to keep hitting snooze, try putting your alarm clock out of reach. This way you are forced to get out of bed immediately in order to turn it off. It can feel annoying, but it is effective. Even though it only takes seconds to do, getting out of bed is the hardest part. If you can’t find the internal discipline to get out of bed, moving your alarm clock is an assured way to make it happen.
4.) Limit Light Exposure in the Evenings
Limiting bright lights 30 minutes before bed will help you sleep better and make it easier to wake up earlier. This includes your phone, TV screens, and even your main house lights.
Try to stay off your phone and avoid TV late in the evening. If you can, use lamps and nightlights rather than your main lights. Blue light before bed confuses your body’s circadian rhythm. It tricks your brain into thinking it’s daytime and thus withholds the release of melatonin. Melatonin is a hormone that makes you sleepy and is released when it’s dark. Without it, it’s very difficult to fall asleep. So if you must use lights, try to use warm or soft lights only and keep them to a minimum.
5.) Exercise Earlier
Exercising in the morning and early afternoon will make you more tired by bedtime and help you get better quality sleep through the night. This will make it significantly easier to wake up early refreshed and ready to go.
6.) Avoid Caffeine at Least 6 Hours Before Bed
Things high in caffeine include:
- Coffee
- Candy
- Energy Drinks
- Black and Green Teas
- Pop
Caffeine increases your energy, heart rate, and alertness. Drinking it in the evening will throw off your circadian rhythm, making it harder to fall asleep and harder to wake up early. It will also result in lower quality sleep, all of which are bad for a healthy lifestyle.
7.) Make a Successful Sleep Space
What is a successful sleep space? A comfortable environment where you have the best chance of success to get a good night’s sleep! Making a successful sleep space is essential to a quality night’s sleep. You can do this by ensuring the environment is dark, cool, quiet, clean, and comfortable. It might be worth investing in some shades to keep your room dark while you sleep. If you live in a city or near a busy road, having a fan on for white noise might prove very helpful in falling and staying asleep.
Also, tidy up your sleep space. Frankly put, if your room is a cluttered pigsty and your bed is a mess, you don’t have an ample sleep environment. Put some effort into keeping your space clean, tidy, and smelling nice, and you will sleep so much better.
8.) Wake Up the Same Time Everyday
Including weekends! Additionally, if you can, try to go to bed at the same time every night, too. This consistency, assuming you are still getting at least 7 hours of sleep, will make it easier to wake up as well as provide you with better quality of sleep at night.
9.) Go to Bed Earlier
To wake up early while ensuring you are still getting enough sleep may require you to adjust your bedtime. Waking up early without getting a proper amount of sleep will be detrimental to your health in the long run. Make sure you are getting enough sleep by going to bed early enough to get at least 7 hours of sleep.
10.) Get Ready the Night before
Getting up early is not always easy. Anything that you can do to make the getting up process smoother is worth putting some effort into. Here are some things I like to do the night before to make getting up easier:
- Pick out tomorrow’s clothes
- Set a filled water bottle on your nightstand or counter
- Have the coffee maker ready with grounds and water (or teapot filled with water) so all you need to do is press start or turn the stove on
- Keep breakfast items towards the front of the fridge
- Have shoes, keys, suitcase, purse, etc. ready by the door
Not only will being ready make getting out of bed easier, it will also allow you to spend your morning waking up and mentally preparing for the day rather than spending it trying to get all your things ready.
11.) Have an "I WILL" Mindset
Tell yourself “ I WILL get up”, and follow through. If you truly want to make this a permanent habit, don’t allow yourself to believe that there is any other option. Remember: getting out of bed is the hardest part, so when your alarm goes off, get out of bed. Once you are upright and physically out of bed, you are up. You did it. You stayed true to yourself by doing what you told yourself you would do. Take a moment to be proud of yourself for that much, because you just completed the hardest and most vital step!
Not only that, but you have just made it easier to do it the next day, because every day you do it gets you closer to solidifying a habit. Let that success fuel the momentum towards more successes!
12.) Know Your Reason and Have a Plan
This tip is a two-for-one, because they go hand-in-hand.
So you’ve told yourself the night before you will wake up early, you’ve set your alarm, made a great sleep routine and environment. Now what? Know your why. This step is important for any goal you set for yourself. Remind yourself why you want to wake up early. Is it for quality time with the Lord? Do you want to have more productive days? Do you want to be able to workout? Do you just want to drink your dang cup of coffee while it’s hot in peace? Whatever your reason, remind yourself what it is, what you are going to do with that extra time, and why it’s important to you.
Then, make a plan for what you are going to do once you are awake. If you don’t plan, you’ll wake up, look around for a little bit, sit down and scroll on your phone (and possibly fall back asleep or remain tired). So it’s important to at least have an idea of what you want to do in the morning. Which leads me right into the next section:
Things you SHOULD Do Every Morning
You read that right, these are things you should do EVERY morning.
Drink Water
Right away. No excuses. This is important and SO easy. Drink at least one full glass of water (8-12oz) right away in the morning. It’s so good for you as it can boost your metabolism, hydrate you after going 7-8 hours without drinking, helps regulate digestion and supports other bodily functions. Don’t underestimate the power of water!
* Tip: If you have a hard time remembering to drink water in the morning, set out a glass of water on your night stand or counter to drink right away in the morning when you see it.
Exercise
Top reason why people don’t work out is lack of time. Well, now you have it. It doesn’t have to be long. If you don’t want to wake anyone up, run outside. A slow jog or a fast walk for one mile will take about 15 minutes. Anyone can do 15 minutes! To stay motivated, you can even wear your comfy athletic wear workout clothes to bed so you can roll out of bed ready to go. You can also have your workout mat rolled out, shoes ready, and of course, read my blog post, “Drag Your Feet” for additional motivation 😉
Stretch
Stretching in the morning will help you wake up, engage your mind and body, prevent injury, and make you stronger. Life is crazy, so chances are you probably need to loosen up a little bit anyways. Your body is physically affected by physical and emotional stress. So do yourself a favor and roll back your shoulders, relax those tense neck muscles, release your tight jaw, and reach for the sky with a big breath in. You’re welcome.
Make Yourself a Goal for the Day
Goals make us better, because they give us something to strive for. They make us stronger, kinder, more productive, etc. Maybe today your goal is to be the best (insert job title) you can be. Maybe your goal is to run a mile under 10 minutes. Perhaps it’s to play with your kid more or do something special for your husband. What kind of person do you want to be today? How are you going to make it happen? Put it at the forefront of your mind.
Remind Yourself of Your Life's Purpose
What is your life’s purpose? What is the mission you want to accomplish in this life? Maybe for you it’s to be a good mom, loving friend, strong leader, or impactful employee. Ultimately as Christians our number one goal is to love like Christ. Of course there is more to that, but at the core, it boils down to love because God is love.
Start your day with that big picture purpose, and you’ll be able to achieve that purpose throughout your day without getting worked up over the truly annoying yet insignificant parts of life. When life tries to wrap me up with the insignificant, I just tell myself to Mind My mission. Keeping your mind on your life’s mission will help you not lose sight of your main efforts and prevent you from stumbling over the unnecessary details and drama.
*Tip: Write your life’s purpose down on a sticky note and put it somewhere you’ll see it everyday ie. bathroom mirror, front door, or fridge. Try to keep it simple with a verse, quote, or in one or two straightforward sentences.
Make a To-Do List
Similar to setting your goals for the day, a to-do list will help you stay productive and guarantee that you remember to get all the things done that need to get done. This is different from your daily goal, because this list is specific to physical tasks that need to get done rather than who you want to be as a person. Of course there is some overlap. If your goal is to run a mile under 10 minutes, running will be on your to-do list. If your goal is to play more with your child, you might very well add playing to the list. If you can’t tell yet, I’m a list girl, and I’m lost without my list.
*Tip: Do the hard things first! It will get it out of the way and start a snowball effect for more accomplishments!
Get Outside
Nothing wakes me up and leaves me feeling refreshed like the crisp cool morning air. You can live the rest of your life not missing a single sunrise ever again. Look at the sunrise, breathe in the fresh air, listen to the birds and breeze rustle the trees. Take in and enjoy the quietness of the morning. This is soul work right here. Get outside.
*BONUS: Unlock the magnitude of benefits to being outdoors, and learn practical ways to get outside more often by checking out my previous post: Get Outside.
Run or Walk
I did talk briefly about this already and this one is optional. However, running is my favorite exercise to do in the morning because it’s a double whammy- you workout AND get outside at the same time. It also wakes you up by getting your heart pumping and blood flowing, even if you start very tired. Not to mention all the incredible benefits from this form of cardio. If you aren’t ready to run yet or mornings aren’t your prime time to run, try taking it at a speed walk! It will still provide you with exercise, increased heart rate, and a good mood! If you are looking for a simple workout, try hitting the road for a run or walk.
Drink Coffee or Tea in Silence
I need to start this by saying caffeine first thing in the morning is NOT good for you. (We will dive into that more later.) However, being able to sip your hot drink in the still, quiet, gentle peace of the morning is its own slice of heaven. While enjoying the quiet of the morning, allow yourself to also enjoy a quiet mind. No phone, no distraction, no worry about the day, or extra stimulation. Practice being present in this rare quiet moment.
Everything about my morning coffee is blissful. The heat of the cup in my hands, the french vanilla flavor, that coffee smell in my kitchen, ohhh yeah. There’s nothing better. That morning hot drink is my liquid comfort.
Basic Hygiene
I know, you probably already do this, but it’s still something worth mentioning. Brush your teeth (and your tongue!), shower if you need, swipe on some deodorant, brush your hair, and wash your face.
When you wake up in a rush, what things do you skip? I almost never washed my face when I woke up to my children. Once they were up, the craziness began. Even if I remembered to do it, I no longer had that moment to myself in the bathroom. And let me tell you, a toddler and 7 month old baby in my bathroom was not worth the face wash. It would lead to a meltdown because I wouldn’t let my toddler climb into the tub to play with my razor, destroy my makeup, drink liquid body wash, splash in the toilet water, jump on his baby sister- you get it. Not a fun way to start the morning. I learned the hard way so you don’t have to; wake up early and get in your basic hygiene.
Make Your Bed
You’ve heard this, and for good reason. Start your day with success and the momentum of success will follow. Plus, it’s good preparation for your sleep space for later that day!
Pray
Our relationship with God is the most important relationship we have and ever will have. Yet, we often spend the least amount of time with Him. Make time for Him and let Him speak to you. Fill Him in on life. Of course, He knows, but He loves to hear from us. He wants that relationship with us. We need to start, carry out, and end our days with God.
Read the Bible or a book
Reading makes you smarter. What better book to read than God’s Word?! I can’t stress this enough. If you can’t hear His voice, read it via the Holy Bible. He is speaking to you, whether you think so or not. Although I think you should do this in the morning every day, I recommend waiting until your body has fully woken up. If you get out of bed while it’s still dark out and sit to read your Bible in a comfy chair, chances are you’ll fall right back asleep or at the very least feel too drowsy to retain any information. Move your body a little bit before reading.
Get Dressed
This one is more for the work from home ladies out there! If you work from home or are a stay at home mom, you are still worth putting effort into. Sure, you don’t need to get dressed for other people since you aren’t going out, but you are worth getting dressed for! Get dressed for you!
I find I am happier, more productive, and more pleasurable to be around when I’m wearing a T-shirt and jeans compared to when I wake up in my sweats, throw on a shirt and call it good. Putting yourself together just a little bit goes a very long way! Maybe that means adding a little make up, throwing your hair up in a cute bun, splashing yourself with a little perfume, or simply getting dressed!
Find Something to be Grateful for
There is always something to be grateful for! Challenge yourself to thinking of at least one thing per day! Once you get into the habit of finding something, you will subconsciously start looking for things to be grateful for. As the saying goes, “ You find what you look for. “ The more you practice finding good things, the more you will see them! Starting your day with this habit will encourage you to see the good throughout the rest of your day.
I Can't Do All That
Yes, you can. You can do all of these things every morning. All these things that you couldn’t fit into your normal daily life, you now can do just by waking up a little bit earlier. It’s like adding time to your day, and hours to your week that you wouldn’t have had before. Minutes add up to hours, hours to days, days to weeks, weeks to months, and months to years. They matter; do the most you can with them.
Things You Should NOT Do
Waking up early is a great tool to bettering your life, but it can be a waste if you don’t use the time wisely or aren’t getting a proper amount of sleep. Here are some things you should AVOID doing in the morning to develop a healthy, more successful lifestyle.
Scroll on Your Phone
For one thing, going on your phone in the morning starts your day off by wasting time. You think you’ll just give Facebook or instagram a quick check, and next thing you know you’re 20 min deep watching a video that has nothing to do with anything that’s significant in life.
Not to mention starting your day off on your phone can increase your stress throughout the day, decrease cognitive function, and you’ll be more likely to be on your phone more often. When you start the day with your phone, you start the day feeding a habit that will end up taking more and more of your day. Start the day without it, and you’ll likely crave it less.
Watch TV
Watching TV in the morning has nearly the same effect as being on your phone: more stress, less productivity, excess stimulation, etc. You only have so much time on this Earth; don’t waste the time. Especially when watching TV won’t do anything to help you become a better person or offer any aid in achieving your goals.
Hit Snooze
Our culture has normalized having 3+ different alarms before getting up. (I’m guilty of this, too.) This habit allows us to be undisciplined in doing what we want ourselves to do. It allows us to say, “I want to reach this goal, but here is the back-up if I don’t feel like doing that when the time comes.” Not acceptable. Don’t make a back-up for laziness or you will choose it every time. Aim for the best and accept only the best from yourself. You can do it. No more cop-outs. No more slack.
Caffeine First Thing
I know, it is so tempting to go straight for the coffee, tea, energy drinks etc. right away in the morning. However, drinking caffeine in the morning is NOT good for you. Letting your cortisol levels rise on their own before drinking coffee will provide you with more sustained energy throughout the day, make for higher productivity, and can decrease your stress and afternoon coffee jitters! Try waiting at least 1½ hours before sipping in (or eating) your caffeine!
*Tip: If you are trying to cut down on caffeine or want to drink caffeine earlier than 90 min from waking up, consider drinking decaf or white tea for your first cup.
Skip Breakfast
I will admit, I am terrible about this, but we should not be skipping breakfast. As we’ve all heard, breakfast is the most important meal of the day! Make sure your breakfast contains healthy fats, unprocessed foods, and plenty of protein. Some great options to include are:
- Eggs
- Avocado Toast
- Greek Yogurt
- Fruit Smoothies
- Nuts
- Peanut Butter Toast
- Oatmeal
- Breakfast Sandwich/Burrito
- Chia Pudding
- Cottage Cheese
Message to the Moms of Littles
It is important to get the sleep you need. If you are up multiple times a night with young children, getting up early might not be in your best interest. However, I still recommend waking up before your children if possible, even if that’s only 15 minutes earlier than your kids. Even then, the times young children wake up can be unpredictable.
Mama, get your rest. You NEED it. Additionally, if you have littles who are up a lot during the night, you probably aren’t getting enough. So take the opportunity to sleep when you’re able.
Note:
Some seasons of life do require more sleep than others. Not only that, but the amount a sleep a person needs may vary one to another. Making sure to get at least 7-8 hours is only average.
Additionally, health conditions or life situations, such as being postpartum, ill, injured, or otherwise may require more rest to heal and restore your body.
Whether you wake up early or late, you have to wake up at some point. You have to roll out of bed and do something with your life. You have the opportunity to become a higher functioning human being and improve every aspect of life with this one habit. Change your life for the better; wake up early.
Sources Used:
Amini, Narwan. “How to Wake up Early: 8 Benefits of Waking up Early.” How To Wake Up Early: 8 Benefits To Waking Up Early, Each Night, 5 May 2024, eachnight.com/sleep/how-to-wake-up-early/.
Facer-Childs, Elise R, et al. “The Effects of Time of Day and Chronotype on Cognitive and Physical Performance in Healthy Volunteers.” Pub Med, U.S. National Library of Medicine, 24 Oct. 2018, pubmed.ncbi.nlm.nih.gov/30357501/.
Sikowski, Sophia. “8 Genius Tips for Waking up Early.” Herzing University, 7 Jan. 2022, www.herzing.edu/blog/8-genius-tips-waking-early.
“Benefits of Waking up Early Every Morning.” EducationWorld, 3 Nov. 2021, www.educationworld.in/benefits-of-waking-up-early-every-morning/amp/.
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