Dynamic Ideas 4 Life

How To Get Out Of Bed – My Personal Tips For Waking Up Early


How To Get Out Of Bed In The Morning?  Seriously! – is this a question you ever ask yourselfWhat I mean is, do you have a problem with waking up and going back to sleep?  Then waking up at a time that you feel is too late to be sleeping in?  I do, not as much as I used to but I know the feeling – it feels like a huge waste of the day.

For me, the best mornings are the ones where I get up early around 5.00 or 6.00 AM.  If you work for yourself (as I do) these are definitely my best days.  When I wake up early, take a shower first thing, and do something proactive.

Even if I go back to bed and sleep for another hour 1-2 hours later for me it is still a good start to the day.  

Which, is good practice to try I think but many will know that it is a lot easier said than done.

Hence why I have decided to write this article.

How To Get Out Of Bed

My Tips For Waking Up Early

how to get out of bed and wake up early

How to get out of bed?

To begin with.  My advice here is pretty straightforward.  When you wake up for the first time GET OUT OF BED.  Seriously, the next time you go to bed, and sleep the next morning take notice of the first time you wake up.  Even if you go back to sleep just take notice of that time.  Do it again the next day, and the day after that.

You will notice there is a time usually quite early when you first wake up.

For many, they probably don’t even think about this.  Most will just within ‘not even one minute’ go back to sleep again.

Indeed, for many waking up and just deciding to get out of bed, right there and then, doesn’t even bear thinking about it.  As even if you feel wide awake in the morning going back to sleep is one of the easiest things you will probably ever do.

I mean, of course, it isn’t the crime of the century to sleep in but one reason waking up early is good is because it can help with hormonal balance.  Many will know what I mean by this.  If you get up early you will feel fresh and ready for the day but if you sleep in for another few hours (or even less time) instead you will feel tired and groggy.

This is to do with Hormones released during your 5 different Sleep Cycles.

What Are Our Sleep Hormones

what are our sleep hormones hgh, melatonin and cortisol

So, when we sleep our brain releases a chemical called HGH (Human Growth Hormone).   Also, known as just GH or Somatropin.  This is a vital component of our sleep cycles because we need this chemical to build new cells and repair old ones.  We also need HGH to regulate our other hormones, blood pressure, biorhythm and nerve function.

Not only this but for other things as well, and this is not the only sleep hormone either.  Our whole endocrinal system pretty much releases all different kinds of sleep and stress hormones.

Although, HGH is one hormone that continues to be released for the duration (pretty much) that we sleep for.  The trouble is though that HGH is a stress hormone and when we sleep for longer it is released in excessive amounts.

Also, during sleep, we release extra melatonin which makes us feel tired.  As well as cortisol which makes us feel stressed.

This is why it is so easy to go back to sleep in the morning.  In fact, if we don’t get up first thing it is harder and harder to get out of bed each time we drift back off to sleep because more melatonin and other hormones are released each time.

Exactly why It is good to get out of bed in the morning early.  When we first wake up.  In fact, this is one of the most natural things we can do.

Nature and the Circadian Rhythm

I have always found this fascinating.  Years ago I was watching a video by a scientist who said he felt that humans might not be completely terrestrial because of the Circadian Rhythm.  It is easy enough to dismiss but if you really think about it most non-human species here on Earth seem to follow a sleep-wake cycle that correlates with Sun Rise and Sun Set.

It’s like if you get up early enough you will hear all the birds singing together.  How many people do you know that have this same kind of rhythm?  You could probably come up with all sorts of theories as to why this is but the bottom line is that large numbers of the human race are out of sync with nature.

It does make the alien idea seem plausible but here is the thing – SOME of us actually are in sync with the Circadian Rhythm.  Just look at Native Indigenous Tribes in places like Africa and South America.

Even Red Indians across North America.

For me, I would say it definitely appears that this is something anyone can tune into.  In fact, a lot of people likely are partially tuned in and they don’t even know it.  They wake up according to this rhythm but just go straight back to sleep.

Try Waking Up First Time Every Day

This is a bit of advice that I love giving to people.  Even though I haven’t exactly perfected it myself.  I would say first things first the night before “go to bed as soon as you notice yourself start to yawn and feel tired”.  It’s obviously different for different people.  For me, between half 10 (22:30) and half 11 (23:30), it usually is when I know it’s time to turn in.

When I stay up later than this it makes everything so much harder.  This is a big part of this as well but if you can develop this routine and follow it up by getting out of bed the first time you wake up you will see results.  You should find if you can perfect this self-discipline during these early mornings you are at your most creative and energetic.

I personally, will leave out the work first thing.  No PC, no TV or technology – I find it better to use this energy to get myself washed, dressed and tidied up around my living room and kitchen.  As it makes me feel much better and productive for the rest of the day.  If I start watching TV first thing (for example) what I notice is it can quickly make me feel tired again.

I believe this is because the blue light can put your brain into a low-frequency brainwave state.  An idea that science and research definitely support. (1)   Also, when you wake up properly they say the brain is adjusted to an Alpha/Beta brainwave which makes us alert, on the ball and energetic.  The total opposite of when you are say playing on a tablet PC.

It is something you should notice yourself if you practice this.   In fact, this is another reason those that don’t get out of bed suffer from tiredness during the day because our brain goes into a theta/delta state during sleep.

Something that makes our brainwaves more difficult to readjust.

How To Get Out Of Bed – Final Tips

Actually positioning yourself to be able to just wake up at 5:00 AM or 6:00 AM is probably the most important thing.  It’s easy enough to think you can just do this but if you haven’t had enough quality sleep the night before you likely aren’t just going to want to wake up first thing in the morning.

You may have unresolved sleep issues you need to resolve first.  For instance; are you able to sleep in comfort and actually get a good nights sleep?   I’ve written about this before (read my review for resurge here).  That some people go to bed for 7-8 hours and still barely manage to sleep.  Usually because of a magnesium/zinc deficiency and because the pituitary gland is not producing enough melatonin.  This can be fixed with a healthy diet or with a deep sleep supplement.

So, the main thing here is to make sure you are getting enough of the right kind of sleep.   If you can help it try to avoid things like caffeine, alcohol, tobacco and prescription drugs close to bedtime.  Sugary drinks, sweets and junk food you can add to that list.  Along with anything else that can be considered toxic as all these things can mess with your sleep.

You can try drinking hot chocolate (Cocoa) at night because it contains Magnesium.  This is good as it helps to release more melatonin.  Chamomile Tea as well is known to help you fall asleep at night time as well.

Check out this video by Dr Oz about drinking Herbal Teas before bedtime;

Definitely, something to think about and I know I is dragging this on a bit but…

Getting To My Very Last Point

To get out of bed ‘first thing in the morning’ is fairly easy to do but only when you’ve slept OK the night before.  I would say.

if you don’t sleep well your brain will start making excuses.  Even in your dreams, it will play tricks on you to get you to sleep for longer.  However, for me, I find if I sleep for too long instead I will have nightmares.  Like it’s my brain’s way of telling me to wake up, but sometimes I will have dreams that are like my brain’s way of telling me to sleep more.

You have to be pretty strict in this respect I think ONCE YOU WAKE UP – GET OUT OF BED fast but don’t torture yourself.

If I wake up early my tip is to go and drink a glass of water with a piece of fruit.  Take a shower.  Have a tidy up.  Go for a short walk and maybe even an hour of work but after that, take a mid-morning nap about 7:30 – 8:00 AM

For me, it makes it all worth it, and I would expect for others it would be the same.

So, If you are looking to be a more productive, happier and healthier person I think these are all ideas that can help.

Of course, you might have some ideas that are different.  If you do please let us know in the comments section below.

Along with any feedback, questions or anything else you would like to discuss.

Please Like, Share and Subscribe x

Many thanks;

Stay Dynamic x

Alex B. Chivers

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6 thoughts on “How To Get Out Of Bed – My Personal Tips For Waking Up Early”

  1. I found your article quite fascinating. I usually like to sleep until 8am and would probably find it very difficult to wake up at 5 or 6am. I will have to take notice if I do wake up that early. The idea of waking up as the birds sing is nice, but that time will dramatically change throughout the seasons. So is it good to have that much of a change in sleep habits? In the summer, the birds start around 5am but in the winter, they begin around 7 or 7:30am. So is this good to change your sleep patterns that way? I am always looking for ways to improve my health, so I’ll TRY to give this a whirl. Like I said, I like to sleep until 8!! Thanks for the article.

    • Hi Nina, I am glad you liked this it is something I’ve really thought about a lot lately. I’ve always been fascinated by sleep and dreams but just recently I have tried this and it does work. It is just something you have to commit to. I think paying attention to things like the time is important though. If you can naturally sync your body clock to the circadian rhythm you should wake up the same sort of time every day.

      I still need to collect some data I think but anyway waking up early is amazing. Not only for how it sets you up for the rest of the day but also to see nature in all its wonder. I was awoken by the muntjacs this morning – quite funny really as they bark like dogs but they are just one example of nature at work I think.

      Truth be told this habit is quite new to me but it is totally life changing. Have loved writing about it. I haven’t been able to keep it up as much as I like but especially for my blogging I think this is great. Not just for the early starts but also waking up feeling like im full of energy and ready for the day. I hope you can feel the same if you practice this it isn’t something everyone can achieve but I think if you can it is definitely worth it.

  2. If I had to be honest, I’m terrible at getting out of bed in the morning, and I firmly believe that it has to do with my hormone imbalance.

    The last time I did a test was like four months ago, and my Cortisol levels were through the roof. At first, I had a hard time falling asleep, but nowadays, it seems as if I can’t get up. Do you think I should get another test done, or is it all normal?


    • Hi Gorjan, Honestly I would say if you can just put all your willpower into getting up out of bed at the very first opportunity. Once we go back to sleep we start releasing more hormones. I would say that should be the first thing to try but if you are just not waking up at all till late then it could be worth getting your cortisol levels tested but honestly just try to go to bed before 11pm and to get out of bed at first opportunity. Even if you think it is still early just get up and check the time if it is before 5AM go back to sleep but if it is after try getting up and staying up for a couple hours. If you are feeling tiredish around 7-8AM go back to bed for an hour that is what I do.

  3. Hi Alex,
    This is a great article breaking down all the key factors in sleep. I knew about the Human Growth Hormone (HGH) being released during restorative sleep. But I didn’t know that HGH is a stress hormone and also when we sleep for longer it is released in excessive amounts. So this means this is bad for our health and we should stick to the 7-8 hours of sleep.

    The other key takeway I got was to get out of bed straight away upon waking. You mentioned that if we keep pushing the snooze button then we drift back off to sleep because more melatonin and other hormones are released each time. I didn’t realise this so this is good to know and that snoozing affects us later in the day.
    Thanks so much, John

    • Hi John, Yes sleep is a funny old thing. There is so much that we are yet to understand about it. Never mind our hormones as well that is also a very fascinating topic. So, yes HGH is released during restful sleep it is also a stress hormone as is adrenaline and a few others as well. To be honest I am quite interested in how these things can affect our health – I think I slept for 18 hours once when I was younger. My Mum said to me at the time that sometimes when we sleep and sleep it is because our body’s need it but my point here mostly is that at least when I wake up first thing in the morning I feel wide awake full of energy and the beautiful thing is it is more time you have to do other things that can make you feel good during the day such as tidying up, getting washed and making an early start on work. In fact, the last one I think is incredible because when I start working early my brain is always at its most creative and some of those ideas I think of are so worth it. I know this is a long reply but yes I think if more people did this it would change a lot of peoples lives.


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