Getting up at the crack of dawn sucks. We know, and experts know - which is why they've been studying sleep patterns to find out why it sucks so much. Turns out, being an early riser isn't a matter of just setting the alarm; it requires a strategic plan to reset your body's clock by making little tweaks throughout the entire day.
1) Fool Your Internal Clock
Setting your alarm back a full hour is jarring to your system, so take baby steps. Every two days, set the alarm for just 10 minutes earlier. And don't stress out about shifting back the time you go to sleep. You'll naturally adjust to an earlier bedtime after a few days.
2) Sip All Your Coffee by 10 a.m.
Get your caffeine fix right when you roll out of bed. It'll take effect within half an hour and stay in your body throughout the afternoon, when people who wake up early are typically most exhausted. You can have all you want, but just make sure you switch to decaf or some other noncaffeinated drink by 10. That way, it'll all be out of your system by bedtime.
3) Go to the Gym After Work
Sleep experts used to believe that an a.m. workout was a great way to wake up the body. But actually, the ideal time is right after work, especially if you want some shut-eye. Three to five hours after exercising, your temperature starts to drop. That tells your brain that it's time for sleep. If you work out in the morning, your brain gets that sleep signal midday and throws off your rhythm. By scheduling workouts for around 5:30 p.m., and having drinks and dinner at the right time, your body will be ready for bed at the right time.
