How to Rise Early Even If You Prefer Late Nights

Parenting Tips

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When you become a parent, a lot of instincts kick in immediately, while others require some effort to develop. Every parent faces unique challenges; some find feeding their little ones difficult, others struggle with nap times or bedtimes. For many, the early morning hours can be particularly tough. If this resonates with you, you might be searching for ways to wake up earlier while still maintaining enough energy to power through the day. The good news is that it’s absolutely achievable, even if you’re a committed night owl.

Before entering parenthood, you hear about the sleepless nights, but it’s hard to grasp until you experience them. “Sleep when the baby sleeps,” they say—yet when do you fit in everything else? “Establish a routine,” they advise, but it’s easier said than done. And while melatonin is often suggested, it isn’t a cure-all. As any seasoned parent knows, the challenge isn’t simply getting tired; it’s figuring out how to carve out sufficient time for rest.

Ultimately, rising early is a lifestyle choice. Yes, this is the new reality. But don’t worry, it won’t feel overwhelming forever. You can manage this! Here are some tips that are especially helpful for sleep-deprived parents.

Why is Waking Up So Challenging?

Some people naturally adapt to certain sleep cycles, thriving when they stay up late and sleep in. If you find it hard to rise in the morning, know that you’re not alone. Many face the struggle of getting up, especially when faced with early morning wake-ups from babies or toddlers. The sensation of grogginess you experience is known as “sleep inertia,” a natural phase transitioning from sleep to wakefulness, and it often lingers longer than we’d like.

So, what can you do if you’re not a morning person? Let’s explore some effective strategies.

Establishing a Good Bedtime Routine

While it may seem obvious, the most crucial step to waking up early is to go to bed at an earlier hour consistently. It can be tempting for parents to stay up late indulging in movies or a glass of wine, but this late-night self-care can hinder your ability to rise early. Alcohol can disrupt your sleep quality, making it harder to wake up feeling refreshed. Similarly, late-night snacks can lead to discomfort that interferes with your sleep.

Treat your bedtime with the same level of importance you give to your children’s. Create a consistent schedule and stick to it. Design a calming nighttime routine that signals to your body it’s time to wind down. Just as you follow a structured bedtime ritual with your kids, give yourself the same consideration.

Morning Success Rituals

Our internal clocks, or circadian rhythms, are heavily influenced by light exposure, particularly in the two hours leading up to bedtime and the first hour after waking. To facilitate an earlier bedtime, dim bright lights (including screens) in the evening. When morning arrives, embrace the light to signal that it’s time to rise.

Once you’re awake, eat something nutritious. Even if you’re not typically a breakfast person, fueling your body helps kickstart your day. Opt for healthy breakfast choices and enjoy that long-awaited morning coffee to give you an energy boost. Incorporating some light exercise in the morning can also help invigorate you. Bonus points if you can do this outside!

And, of course, resist the overwhelming urge to nap throughout the day. Even short rests can derail your efforts to wake up early.

If you stick to a routine, you’ll find that waking up early becomes more manageable. While you may not transform into an “I wake up at 5 a.m. every day!” type, your mornings can definitely improve.

Tips for Early Rising

Mornings can be tough, but they can be navigated with a little planning. Here are some practical tips:

• Before bed, turn off all screens to help your body unwind and avoid disrupting your melatonin levels.
• If you find yourself repeatedly hitting the snooze button, place your alarm across the room so you have to get up to turn it off.
• Avoid late-night snacks that can lead to discomfort at bedtime.
• Keep your curtains open to allow natural light to enter your room, easing your wake-up process.
• Create a relaxing bedtime routine to help you fall asleep more quickly.
• Consider exercising before bed to prepare your body for restful sleep.

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In summary, waking up early might seem daunting, especially for those who prefer late nights. However, with a consistent routine, mindful pre-bedtime practices, and effective morning rituals, you can train your body to rise early and embrace the day ahead.