I’ve tried TONS of hacks to consistently wake up early without hitting snooze.
Multiple “Wake-Up Light” alarm clocks, phone apps, even keto chocolate ball rewards for getting out of bed…
After optimizing for habit loops (cue, response, reward) — I thought I cracked the code:
- CUE: alarm goes off
- RESPONSE: get out of bed, walk to the dresser and turn off
- REWARD: one delicious keto ball!
That experiment was fun, but didn’t last long.
After many other failed experiments… I discovered that there are actually only a few things that matter when it comes to waking up early (without snoozing). And ANYONE can do them.
Quick Background
For the last 5 years, I’ve tracked my sleep nightly. First I used Fitbit, now I use the Oura Ring.
But as much as I LOVE looking at my resting heart rate, HRV, and sleep stats in the Oura app… It’s not actually necessary. The beauty is, only a few things really are necessary (explained shortly).
My natural chronotype or “circadian typology”, pegs me as a night person. However, I’ve grown to love the mornings so much, I just forced myself to become a morning person. Now it comes easy.
And you can do the same. So here’s everything I’ve found to help you wake up early and master the mornings.
Commit to a REASONABLE wake-up time for 30 days. Don’t start out trying to be a morning hero. Pick a reasonable wake-up time and commit to for one month. Yes, even on the weekends. At least 30 days. In the beginning, it’s all about momentum.
This is the crucial part. When you train yourself to stick to the same time each morning, you’ll start to wake up naturally and not even need the alarm. But it first takes a few reps to get there.
Commit to a wake-up time and start date. I recommend 30 days. Write it down. (I also made you a template at the bottom, because I love you).
Then use a simple habit tracker to keep your progress. Don’t overcomplicate this. It can be just a piece of paper. Or an app. I like the Strides free app.
So you’ve set the rules and the system, let’s now make sure it happens. (And we’ll raise the stakes with accountability.)
Implement a caffeine cutoff time. Caffeine has a half-life of about 5 hours. So 100mg coffee at noon = 50mg at 5pm. Pick your time. The earlier the better. My cutoff is noon.
ACTUALLY go to bed earlier. This was where I always struggled. But here are a few things to help ensure it happens:
Keep it top of mind with a recurring calendar event on Sundays. My weekly reminder looks like this.
Also, you can use the Emile.chat app. And I’ll admit… I first was skeptical of an automated chatbot texting me each day about going to bed early. But it’s actually been GREAT. Half the battle is prioritizing getting into bed earlier, and this gives perfect nudges.
Occasionally, Emile gets my HYPE texts when I hit sleep goals.
Accountability Partner. If you only pick one thing from this article, definitely choose this.
Your partner can be a friend, family member, even an app. Then check in with them daily or weekly.
What’s MOST effective is using an anti-charity. An anti-charity is an organization whose views you strongly oppose. I’ve done this using StickK. Pick something you’d never want to donate to (NRA, Education to Stop Gun Violence, etc.).
I’m not here to judge your anti-charity… Just want to help you out of bed earlier!
StickK is a free app, but you do give them your credit card and it automatically makes a donation if you don’t log a success. It adds REAL motivation. Skin in the game. And it really works.
Now you have your wake-up time, start date, and accountability to stay on track. That’s really everything you need.
If you want to spice things up, here are a few other ways to fully optimize your sleep.
- Go outside in the morning. This resets your circadian rhythm. Also helps you wake up in the morning and be ready for bed in the evening.
- White noise. I’ve tried many and highly recommend the LectroFan. It’s slightly more expensive than the basic ones, but totally worth it (still less than $50). The white noise style is perfect, like a fluffy cloud for your ears.
- Smart alarm clock. I usually recommend simple. But I noticed having a cool (smart) alarm clock actually gets me excited and makes it fun. I recently bought this one and love it. (again less than $50 and great ROI)
- Move the phone and alarm clock. Move it to the other side of the room. And keep moving it every few weeks. Not having your phone next to you in bed also helps wind down and actually fall asleep.
- Nighttime routine. Maybe it’s a cup of tea, a good book, or a journal. Anything you’re excited about and helps trigger a shutdown ritual.
- Blue blocker glasses. Reduce blue light from digital screens at night. Even if just placebo, it helps trigger the nighttime routine.
- Blackout the bedroom. Eliminate ALL light. Even the tiniest of lights.
- “2/1 Rule” 2 hours before bed no food. 1 hour before bed no screens.
- Sleep Mode supplement. This is a natural supplement of L-ornithine and plant-based melatonin. I take some if I’m sleep-deprived and want to catch up by going to bed early (and not wake up in the middle of the night). For me, it’s WAY more effective than just melatonin.
And that all you need.
Here’s your quick recap to fill out your CORE items:
- I will wake up at _________ for 30 days starting _________
- I’ll track this using _________
- My caffeine cutoff time is _________
- I’ll stay on track by setting up:
- Sunday calendar reminders, and/or Emile app
- Accountability partner and/or anti-charity
And now you’re all set. Just pick your plan and GET STARTED. I’m rooting for you.
PS. For extra accountability take a 7-day Micro Challenge. Or just COMMENT below your wake-up time. 👇