How to Wake Up Early in the Morning: 8 Tricks That Help


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You set your alarm clock the night before with the best of intentions. Maybe you’ve got a spin class, a commute to work, or early-morning meetings. But if you’re hitting snooze on repeat and struggling to get out of bed, something’s 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. Within your genetic makeup is your chronotype, or your natural sleep schedule and inner circadian rhythm. And these schedules run from one end of the spectrum (“early birds”) to the other (“night owls”) — and everything in between, according to Michelle Drerup, PsyD, a psychologist and director of the Behavioral Sleep Medicine Program at the Cleveland Clinic.

Dr. Drerup also notes that generally, everyone has a circadian rhythm that’s slightly longer than 24 hours: on average, about 24 hours and 10 minutes. People mostly stay up past their bedtime because of a combination of biological factors such as circadian rhythm length or a shifted circadian rhythm that is delayed, and behavioral factors.

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