Tips to wake up early

Sleeping pattern gone AWOL during lockdown? We’re here to help

For many of us, life in lockdown saw late nights (hello Netflix) and lazy mornings (cya commute).

With cities all around the world gradually easing restrictions, it’s time to reset our body clocks and prepare to return to work.

From cutting back on caffeine to setting a digital curfew, here’s our tips to help you rise bright and early.


Get on a regular sleep schedule

Most adults need to clock between six and nine hours sleep every night, and skimping on a few hours could make getting out of bed in the morning a real challenge.

Try going to bed and waking up at the same time every day (yep, even weekends). This will help to keep your internal body clock (or circadian rhythm if we’re being technical) in check.


Go to bed earlier

This sounds obvious, but in order to wake up earlier, you need to go to bed earlier too.

Rather than making a drastic change to your routine, try going to bed 15 minutes earlier than usual for a few days. Once your body is used to that, adjust your bed time by a further 15 minutes. Continue with this until you’re at your ideal bed time and wake up time. Simple!


Turn off the tech

Netflix, Instagram, Xbox – we all love to wind down with a bit of technology, but we should try to avoid any device that gives out blue light an hour or so before bed.

The light released from our (beloved!) devices is thought to reduce melatonin (that’s the hormone that helps control your sleep patterns), and keep us awake for longer.


Cut back on caffeine

If you’re struggling to drop off at night, that (dreamy) caramel cappuccino you had mid-afternoon could be to blame.

Although caffeine affects everyone differently, for many people it can wreak havoc with sleep. Try to avoid caffeinated drinks after lunch, and instead go for a fruity tea (or whatever decaffeinated drink takes your fancy).


Skip the nightcap

Although a tipple may make your eyelids feel heavy, you probably won’t wake up feeling refreshed and ready to take on the day.

Try to limit your alcohol intake to increase your chances of a better night’s kip.


Prep like a boss

Want to enjoy an extra 10 minutes in bed?

Try picking out your clothes and packing your lunch box the night before. This should help keep mornings stress-free and allow you to have an extra 10 minutes of snoring.


Put your alarm clock across the room

If your alarm clock is within ‘snoozing’ distance, there’s the temptation to doze in and out of sleep for an extra 10, 20, 30 minutes...

The more you ‘snooze’, the trickier it can be to drag yourself out of bed. Try placing your alarm clock across the room so you have to get up to turn it off. Another tip? Find an alarm noise that doesn’t send shivers down your spine. No-one wants to wake up startled!


Welcome the sunlight

It’s thought that waking up to natural light can help us feel more refreshed, alert and happier. In the summer months, why not try sleeping with your curtains