How To Wake Up at 5 am and Not Feel Tired

Every entrepreneur and content creator has remarked that waking up early is the key to success and wealth.

I read numerous articles about this issue. I watched hundreds of videos of successful people getting up at 5 a.m., running, drinking water instead of coffee, and having their most productive morning before the rest of the world gets up.

But let's get real. Not everybody is an early bird.

I am not going to lie. For me, waking up early in the morning is a blessing. I enjoy my morning routine. I enjoy eating breakfast and exercising in the morning because it gives me energy.

However, my energy level declines quickly in the afternoon, and I go to bed about 9 - 10 p.m.

But there are days when I wake up exhausted. And because of the fast-paced lifestyle we lead. It's more common than you realize!

The prospect of getting up before the sun can be scary, but a 5 a.m. wake-up call has the potential for enormous productivity and a peaceful start to the day.

What's the key? Not feeling like a zombie when your alarm goes off.

And, no, consuming excessive amounts of caffeine is not a solution!

I'll tell you three steps to follow if you want to wake up feeling refreshed, motivated, and ready to start your day.

STEP 1: Establish an evening routine

Everything begins the day before. And the trick is to establish a basic yet effective evening routine.

1. Set up a buffer zone before going to bed. Finish tasks such as work, exercise, and screen time at least an hour before bedtime. It assists you in transitioning from an active day to a restful state.
2. Plan your tasks for tomorrow. Make a to-do list or a brain dump every night. It may decrease morning tension. You can put out your clothing, pack your bag, and make breakfast the night before. 
3. Establish a bedtime routine. Dim the lights in your home, light a candle, take a shower, make some tea, and grab a journal or a book. It will train your brain to slow down and prepare for sleep.
4. Avoid consuming large meals, sweets, and caffeine. This can cause sleep disturbances.
5. Finally, the most critical step is to establish a consistent sleep routine. Get to bed at the same hour every day! Even on the weekends. It will initiate a sleep-wake cycle in your body. It will be easier to sleep at night and wake up feeling rejuvenated in the morning. 

This is exactly what I do every evening:

• 7 p.m.: making dinner, doing my dishes (I want to wake up to clean the kitchen), preparing breakfast and clothes for tomorrow.
• 8 pm: I take a shower, light a candle, make a tea, journal or read, and occasionally watch Netflix.
• 9 p.m.: I'm usually tired, so I go brush my teeth, comb my hair, and prepare for sleep.
• It all depends on how exhausted I am. Sometimes I read till 10 p.m., other days I go to bed around 9:30 p.m..

Tip: I use the Sleep schedule on my iPhone. Every day, I set my alarm to 5 a.m. and go to bed at 9 p.m. It disables my notifications, audio, and dims the screen, so nothing can distract me anymore.

STEP 2: Establish a morning routine

So you woke up at 5, and now what? If you've planned your day ahead of time, you should know exactly what to do. But in case you want to help with your routine here are some tips what you can do to really wake up: 

1. Do not snooze your alarm. That is the worst thing you can do. Simply stand up or place your phone out of reach if you need to go somewhere.
2. Open the curtains, look at the sunrise, go outdoors, and open the window.
3. Go grab a drink of water. Rehydrating after sleep increases cell volume and naturally wakes you up.
4. Get your blood flowing with some gentle workout. Practice yoga, stretch, and go for a walk outside. It is dependent on your energy level.
5. Prepare your breakfast. You've already prepped the ingredients, or you made overnight oats. Sit down and eat. For long-lasting energy, eat a meal rich in protein and complex carbohydrates.

Having a reason to get out of bed makes a significant difference. Perhaps it's quiet time for a hobby, getting a good start on work, or enjoying a tasty breakfast. Try to find your reason why you want to wake up early. 

This is my morning ritual, which I have built over the years and cannot fathom my life without.

• 5 a.m.: I wake up, open my window and curtain, and go grab some water. I recently started drinking super greens, so I drink them.
• Then it depends on the day; I do pilates during the week. I go for a run or to the gym on weekends. The reason for this is because I have to be in the workplace by 7 a.m., and going to the gym or for a run would not allow me to arrive on time.
• 6 a.m.: I eat my breakfast, make coffee or matcha, shower, get ready for work, and leave my house at 6:30.

My weekend routine is longer because I have more time, so I go for a run or roller skating, then shower and prepare fancy breakfasts like waffles or crumbled eggs, etc. And I eat for a long time while watching videos on my phone, planning my day, vacations, and cleaning the house afterwards, among other things.  

Remember that consistency is crucial! Allow your body to adjust.

Give yourself time to develop a habit that makes you happy.

As I mentioned earlier. I appreciate waking up early because it allows me to enjoy the quiet atmosphere of my home, listen to the birds, and see the sunrise.

Breakfast is the  most important time of the day.

And these rituals are actually helping me stick with it. 

STEP 3: Improve your sleep

If you wish to wake up feeling energized and ready to tackle your daily responsibilities and routines. You need to get some excellent sleep.

How to Improve Your Sleep:

• It may seem apparent, but obtaining 7-9 hours of excellent sleep is critical. Aim for a consistent bedtime, even on weekends, to help your body balance its normal sleep-wake cycle.
• Electronic devices such as phones and laptops emit blue light, which can interrupt your sleep pattern. Avoid devices for at least 30 minutes before bedtime and instead engage in soothing activities such as reading or taking a bath.
• Make sure your bedroom is cool, dark, and quiet. Invest in blackout curtains, earplugs, and a comfortable mattress and pillow to create an ideal sleep sanctuary.
• According to Sleepfoundation.org: “Most doctors recommend keeping the thermostat set between 65 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius) for the most comfortable sleep.”
• Avoid caffeine and alcohol close to bedtime, as they can interfere with sleep quality. Opt for a light, healthy dinner instead of heavy meals that can cause indigestion.
• Hitting snooze disrupts your sleep cycle and leaves you feeling groggier. Set your alarm for your actual wake-up time and get out of bed as soon as it goes off.
• Be Patient: Adjusting to a new sleep schedule takes time. Be patient with yourself and celebrate even small victories.

Waking up at 5 a.m. isn't for everyone, but with these tips, you may give it a shot and see if it brings you a new level of productivity and calm in the mornings.

Remember that consistency is crucial! With a little organization and work, you can become a morning master and complete your tasks before the rest of the world gets up.

If you nee more assistance with this. I have an All-in-One Planner that will guide you through the planning process in months, weeks, and days. It contains a morning and evening routine page for each day, allowing you to track your progress, remain consistent, and break negative habits. Check out my calendars here.

Talk to you soon,

~ Karolina