4 Easy Ways to Get Out of Bed
By Larissa Wright
Are you looking for easy ways to get yourself out of bed each morning? If so, your search is over. Whether your soundscape is a cacophony of birdsong or the hum of a waking metropolis, whether you’re naked in a health retreat in Koh Samui or wrapped in a blanket against an icy chill. Whether the first rays are peeking through trees onto a reflective river or between buildings to illuminate concrete constructions, there is no better time to be awake than sunrise. There’s an undeniable power in that first light, a mystery, and peace that sets you up for the best day. Getting up earlier than needed is my favorite therapy and one of the best lifestyle changes I ever made.
Early morning is a beautiful time to enjoy your company before you’re intruded upon by a demanding world: phone calls and messages, schedules, start times, and perhaps rowdy family members. It allows you to ease into the morning, get a relaxed start on your day, organize your tasks in peace, or nourish yourself. From a psychological perspective, I love how it helps me feel like I chose the day on my terms rather than being reluctantly dragged into it. Quiet time at dawn is the greatest gift I give myself.
Start the Night Before
Simple math dictates that if we want to wake up earlier, we have to go to sleep earlier. It’s a great idea to employ sleep hygiene strategies such as avoiding caffeine after midday, putting screens away well before bedtime, and ensuring your room is quiet and dark. Get out of bed easily each morning with herbal teas, or guided meditations before you sleep each night.
Rather than imposing a 5 a.m. alarm on your 8 a.m. self, a gentle transition will give you lasting results, and shifting your bedtime and wake time by 15 minutes each day will give your body and mind a chance to adjust. When setting the alarm, choose a favorite high-energy tune or pleasant natural sounds, not a nasty beep that will get you off to a resentful start.
Intention and preparation are key! Organize what you need the night before and place it by the bed—clothes, shoes, dressing gown, whatever you need to make getting up as straightforward and pleasant as possible. Make a firm commitment that you’ll get straight up when the alarm goes off. Decide exactly what you’ll do once you’re out of bed, so all you have to do upon waking is follow the plan. It helps if the first thing you do is something you look forward to.
When the Time Comes
When the alarm goes off, get up. No considering options, no negotiating with your sleepy self, no snooze button, don’t give yourself a chance to make a different choice. Once you’re up, you’ll be glad you did it, and creating new habits takes time. The nature of your day is decided in that split second you decide to get out of bed, and it will get easier every time you do it. Lasting change depends on consistent repetition. Truth be told, it doesn’t have to be complicated to get yourself out of bed each morning!
If you find external accountability helpful, you could meet a friend who wants to wake up earlier and start the morning with a quick phone call. Most of us are likely to stick to our commitments if someone else knows about them.
Once you’re out of bed, leave the bedroom immediately. The hard part is over; there’s no going back!
Make it Matter
You did it – you’re up, and this precious time is your reward! I start with a good cup of black coffee, but you may prefer fresh juice or herbal tea for a natural detox. Choose activities that nourish you, such as reading a positive book, journalling, working on your art, yoga, meditation, or walking. You may like to use this time to plan and organize your day by making lists or preparing healthy meals to avoid rush and confusion later.
Of course, you may prefer to treat yourself and get out of the house in the morning, in which case you could take your art or writing to a nearby cafe like Wildtribe Superfood Cafe and let them make the tea and juice for you! Get yourself out of bed each day to enjoy the delights healthy, nutrient-dense foods can give you. The important thing is to use the time mindfully to lay the foundation for a calm and productive day.
Get Yourself Out of Bed in at Health Retreat in Koh Samui, Thailand
Many people prefer a ‘dive deep’ approach to habit change, so if so, you might consider a health retreat. Taking time out to embrace holistic lifestyle changes in a supportive environment might be the kick-start you need to make dramatic shifts in your life. Here in the tropical paradise of Koh Samui, we combine a new sleeping routine with gentle exercise, organic foods, nature, and ice baths with plenty of relaxation will make it easy. Each morning, you’ll get yourself out of bed to enjoy the vibrance of nature, the guidance of selected physical trainers, and a holistic enviroment to create lasting change with.
Contact us today to get started!
FAQs
Why do I wake up tired every morning?
Waking up tired every morning can be caused by poor sleep quality, inconsistent sleep schedules, stress, dehydration, sleep apnea, or excessive screen exposure before bed. Poor sleep hygiene and high cortisol levels may also disrupt deep sleep and recovery.
How long does it take to build a morning habit?
Research suggests it can take anywhere from 21 to 66 days to build a consistent morning habit, depending on the complexity of the routine and individual consistency. Small daily actions and repetition help strengthen habit formation over time.
Can meditation improve sleep quality?
Yes, meditation can improve sleep quality by calming the nervous system, reducing stress hormones, and promoting relaxation. Mindfulness meditation may help reduce racing thoughts and improve both sleep duration and sleep efficiency.
What foods help improve sleep?
Foods rich in magnesium, tryptophan, and melatonin may support better sleep. Examples include bananas, almonds, oats, kiwi, tart cherries, herbal tea, leafy greens, and whole grains. Avoiding caffeine and heavy meals before bedtime can also improve sleep quality.
Does waking up early improve productivity?
Waking up early may improve productivity by allowing uninterrupted focus time, better mental clarity, and improved daily structure. Early mornings are often associated with lower distractions and higher energy levels.
How does blue light affect sleep?
Blue light from phones, tablets, and computers can suppress melatonin production, making it harder to fall asleep. Reducing screen exposure before bedtime may help regulate the body’s natural sleep-wake cycle.
What is circadian rhythm?
Circadian rhythm is the body’s internal 24-hour biological clock that regulates sleep, energy levels, hormones, digestion, and alertness. Exposure to natural light and consistent sleep patterns help maintain a healthy circadian rhythm.
