How to Rise Early Even If You Prefer Late Nights

Parenting Insights: A Guide to Early Mornings

As soon as you step into parenthood, a wave of instincts kicks in, but other adjustments take a bit more work. Each parent’s experience is unique; some find feeding challenging, while others struggle with nap times and bedtime routines. For many, waking up early can be the toughest part. If you relate to this dilemma, you’re probably searching for ways to rise early while still having enough energy for the rest of your day. The good news? It’s entirely achievable, even for those who thrive on late nights.

Before becoming a parent, people warn you about the sleepless nights, but it truly hits differently once you’re in the thick of it. “Sleep when the baby sleeps,” they advise. But when are you supposed to get everything else done? “Establish a schedule,” they say. Yet, it’s not as simple when you have a little one to consider! And let’s be honest: melatonin isn’t the magical solution either. Many parents can attest that it’s not about feeling tired; it’s about carving out the right amount of time for sleep.

Ultimately, waking up early is a lifestyle shift. Yes, this is your new reality. But stay strong, because it won’t be overwhelming forever. You can do this! We’ve compiled some tips specifically designed for sleep-deprived parents like you.

Why Is Waking Up So Challenging?

It’s natural for some individuals to have their sleep cycles aligned with staying up late and sleeping in. If you find it difficult to rise early, you’re not alone. Why does waking up feel like such a Herculean task? You might struggle to keep your eyes open even with the baby’s cries acting as alarm clocks. This grogginess is known as “sleep inertia,” a natural state of transition from sleep to wakefulness that can take some time to overcome.

Since babies aren’t particularly helpful in this regard, what can you do if you’re not a morning person? Read on, weary parent!

Creating a Nighttime Routine for Early Rising

While it may seem obvious, going to bed earlier—consistently—is the first crucial step in training yourself to wake up early. As tempting as it may be for parents to indulge in late-night movies and wine during rare quiet moments, those late hours can hinder your ability to rise early. Furthermore, late-night snacks and alcohol can disrupt your sleep quality. Alcohol affects your circadian rhythms, making it harder for your body to wake up refreshed. The same goes for heavy snacks that could lead to acid reflux.

Treat your bedtime with the same importance you give to your kids’. Stick to a schedule, develop a calming nighttime routine, and find a comfortable sleeping position. You go through all the effort for your kids’ bedtime because it works—apply that same approach to yourself!

Morning Rituals for Success

Our internal clocks, or circadian rhythms, are significantly influenced by light exposure, especially in the two hours before sleep and the hour after waking. To facilitate earlier bedtimes, dim bright lights, including screens, in the evening. When it’s time to rise, embrace the morning light to signal it’s time to start your day.

Once you’re up, fuel your body with a nutritious breakfast, even if you don’t usually partake in morning meals. Opt for healthy options that provide lasting energy instead of empty calories. Enjoy that cup of coffee you craved all night to help energize your system. Incorporating a bit of gentle morning exercise can also help kickstart your day—bonus points for exercising outdoors!

And while it may be tempting to sneak in a nap, resist that urge! That includes “just resting your eyes” or “laying down for a minute.” It’s a hard habit to break, but sticking to a routine will gradually make early mornings easier. You might not turn into one of those people who claim they can’t sleep past 5 a.m., but mornings will definitely become more manageable.

Tips for Waking Up Early

Mornings can be tough, but they can also be conquered with a few simple strategies. Here are some suggestions to help you succeed:

Before bedtime, turn off all screens. The blue light can disrupt your melatonin levels and keep you awake longer.
If you hit the snooze button multiple times, place your alarm clock across the room to force yourself to get up.
Avoid late-night snacking, which can lead to acid reflux and disrupt your sleep. Sometimes we mistake hunger for tiredness—stay in bed until morning.
Keep your curtains open to let sunlight in, which can help you wake calmly.
Establish a relaxing bedtime routine that helps you fall asleep faster, allowing you to rise early.
Exercise regularly. Working out before bedtime can prepare your body for sleep, leading to a refreshed morning.

This article was originally published on May 26, 2021.

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Summary:

Waking up early can be a challenge for many, especially for those who enjoy late nights. However, establishing a consistent bedtime routine, managing your evening habits, and embracing morning rituals can help train your body to rise early. By following practical tips and committing to a schedule, you can transform your mornings from daunting to manageable.