How to Wake Up Early in the Morning: 7 Tricks That Help
If you're hitting snooze on repeat and struggling to get out of bed, something has got to give.
"Some people have an easy time falling asleep earlier in the evening, and they're most likely to wake up in the morning naturally. But this doesn't apply to everyone," says John Cline, PhD, a licensed clinical psychologist specializing in sleep medicine who is based in Cheshire, Connecticut.
The key lies inside your body. Your chronotype, or your natural sleep schedule (one of your circadian rhythms ), is within your genetic makeup. You may be an "early bird," a "night owl," or somewhere in between, according to Michelle Drerup, PsyD , a psychologist and director of the Behavioral Sleep Medicine Program at Cleveland Clinic.
But there are ways to recalibrate your system to get the sleep you need , so that despite your DNA, you wake up feeling refreshed and ready to tackle the day ahead.
"Most of us are aware that habits can be hard to change and break, but when someone is motivated to make this change and puts forth intention and effort consistently, you typically can reset your sleep schedule to an earlier morning wake time," Dr. Drerup says.
1. Shift Your Wake-Up Time Gradually
Slow and steady wins the race, according to Drerup. That means you shouldn't jump from a 9 a.m. wake-up time to a 7 a.m. wake-up call too quickly, such as within a day. If you cut your sleep time, your body won't get the rest it needs, and the reset won't be sustainable.
The best way to successfully shift your sleep cycle is to do so gradually in 15- to 20-minute increments. "Ideally, you should give yourself at least three nights to get comfortable with the new schedule before you shift an additional 15 to 20 minutes," she says.
With this in mind, it should take slightly over a week to shift to an hour earlier wake-up time.
2. Don't Sleep Late on the Weekends
If you're running on empty by the time Friday rolls around, you may dream of a Saturday sleep-in session. But staying in bed until 11 a.m. on the weekend will unravel your efforts during the week, interrupting your natural body clock.
This also applies to people in a hybrid work situation who sleep late on at-home work days too.
According to research, having a consistent bedtime can improve sleep quality. Additionally, sticking to the same sleep and wake times on the weekends is an important part of regulating your body's clock.
But if you're going to indulge and sleep in on the weekend, limit it to an extra hour, Drerup says.
3. Wind Down Two Hours Before Bedtime
Build an evening routine that helps you relax and primes you for bedtime, says Colleen Carney, PhD , an associate professor and director of the Sleep and Depression Laboratory at Ryerson University in Toronto.
Start by shutting down all goal-directed activities. "That means no work emails, no homework, no rigorous workouts. Nothing that will be difficult to ease out of," Dr. Carney says.
Limit exposure to bright light, lower the brightness on your screens, and - better yet - tuck away the devices about two hours before it's time for bed . According to research, using screens directly before bedtime can push bedtimes later and reduce the total minutes of sleep. And using screens every night before bed was associated with a 26 percent increase in poor sleep quality.
This is your time to wind down, read a novel, journal, or meditate , Dr. Cline says. "I'm a big fan of switching to reading a paperback instead of on a screen, as long as you're not reading Stephen King or something thrilling. It's in this time period that we should focus on creating calm."
Make sure your bedroom is "optimized" for sleep , too, according to Timothy Young, MD , a board-certified neurologist and sleep medicine specialist at Mayo Clinic based in Eau Claire, Wisconsin.
Make use of curtains to block out light, invest in earplugs if your neighborhood is noisy, dim your lighting, and, if possible, turn off all notifications on your phone (except for emergencies). The aim: cool, dark, and quiet.
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4. Get Bright Light First Thing in the Morning
Bright lights on your devices are stimulating and can make it harder for you to go to sleep, but they have the same effect in the morning too. Cline recommends opening your blinds for exposure to sunlight as soon as you start your day. And if you're dealing with dark, dreary mornings, invest in a light box for 15 to 30 minutes of light therapy.
"It's one of the most important tips: Having bright light in the morning resets your internal clock, and that's going to help you wake up earlier in the long run," Cline says. Research supports this, and it has also suggested that exposure to morning light can improve sleep quality overall.
Playing upbeat music, splashing cold water on your face, or hopping in the shower can also help you get a kick-start in the morning , Carney says. "These aren't scientific tips, but I recommend them because they're going to reinforce that it's time to get up."
5. Avoid Caffeine After Lunch
While you may need an after-lunch shot of espresso to get you through the rest of the workday, that caffeine may be keeping you up at night. That's why Dr. Young recommends cutting off caffeine after about 12 p.m.
This could vary, depending on when you're planning to go to bed. The effects of a caffeinated beverage can last up to 10 hours. Research has found a significant link between a decrease in total sleep time and drinking caffeine too close to bedtime, with some studies suggesting larger impacts for every hour closer to bedtime you consume caffeine. Drinking caffeine too close to bedtime can make it both harder to fall asleep and wake up the next morning, and it can result in worse sleep quality overall.
You can figure out what works for you by keeping a sleep diary that includes when you last had caffeine and how well you slept that night. You may sleep much better with a longer period away from caffeine.
6. Try a Melatonin Supplement to Get Back On Track
Your body naturally makes melatonin , which stimulates your sleep, and some experts recommend taking a melatonin supplement to help reorient your body clock.
Start with a low dose of between 1 and 3 milligrams taken about one to one and a half hours before bedtime, and adjust your timing as you move your bedtime forward, Cline suggests. If you are trying to shift your circadian rhythm, you might want to take it even earlier - about four hours before your planned bedtime.
"It can be really helpful in moving to an earlier sleep onset," he says.
Bear in mind that melatonin doesn't work well for sleep disorders and can even result in drowsiness the next day for some people. Talk to a healthcare professional before taking supplements, in case of possible side effects or interactions with other medications you may be taking.
7. Seek Professional Help if You Still Can't Wake Up in the Morning
If you've consistently tried the tips above for one to three months to no avail, book an appointment with your healthcare provider, who may connect you with a sleep specialist .
You may be dealing with underlying health concerns like depression or anxiety , or you could have a sleep disorder that's affecting your sleep quality.
Seek professional help sooner if your lack of sleep is creating a safety concern, such as with driving, or if it's impeding your ability to get to work or school on time, Young says.
"Is getting up on time an inconvenient struggle, or is it negatively impacting your academic or work performance? If you recognize a pattern of lost opportunities, then seeking professional help is an important next step," he says.
The Takeaway
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Getting up on time in the morning (or changing to an earlier wake-up time) can be challenging, but with a few minor changes, you can train yourself to do so consistently.
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Tips for waking up early include shifting your wake-up time gradually, keeping a consistent sleep schedule on weekdays and weekends, getting exposure to morning sunlight, and stopping caffeine at least 10 hours before bed.
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Creating a relaxing evening routine and a calming bedroom environment are other key ways to support healthy sleep, so that you wake up feeling rested.
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If you find that these changes haven't helped, are concerned that it could be a sleep disorder or other medical condition, or are curious about trying melatonin supplements, speak to a healthcare provider.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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Desai D et al. Exploring the Role of Circadian Rhythms in Sleep and Recovery: A Review Article. Cureus . June 3, 2024.
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Zhong C et al. Electronic Screen Use and Sleep Duration and Timing in Adults. JAMA Network Open . March 27, 2025.
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Menezes-Júnior LAA et al. The Role of Sunlight in Sleep Regulation: Analysis of Morning, Evening and Late Exposure. BMC Public Health . October 6, 2025.
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How Caffeine Affects Your Body and Mind. Cleveland Clinic . March 19, 2025.
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Gardiner C et al. The Effect of Caffeine on Subsequent Sleep: A Systematic Review and Meta-Analysis. Sleep Medicine Reviews . June 2023.
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