How to Wake Up Early and Not Be Miserable

What if you could wake up incredibly early without feeling like garbage? If you dread your alarm clock every morning, keep watching.
First, cooling down your bedroom facilitates a decrease in body temperature as you approach sleep. Set the temperature lower in your home by a few degrees in the evenings and back up again in the morning before you want to wake up.
Second, reducing the amount and type of light you’re exposed to at night will help you sleep, as the sun setting used to be a biological sign for bedtime. Limit screen time in the 60-90 minutes leading up to your bedtime, and get ruthless about light exposure.
Next, bright sunlight exposure in the morning is essential to reinforcing your circadian rhythm. Aim to expose yourself to direct, natural light for 5-10 minutes within 30 minutes of waking to help stimulate daytime energy and trigger sleepiness in roughly 14-16 hours.
Lastly, the backbone of all sleep advice is building a solid bedtime routine that you stick to every day. Choose restful activities and avoid anything that exposes you to blue light or stimulates your sympathetic nervous system. The more you practice your routine, the more your body will respond instinctively to bedtime cues.
If you struggle with sleep, check out our extended guide on the @medschoolinsiders channel.
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Disclaimer: Content of this video is my opinion and does not constitute medical advice. The content and associated links provide general information for general educational purposes only. Use of this information is strictly at your own risk. Kevin Jubbal, M.D. and Med School Insiders LLC will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. May include affiliate links to Amazon. As an Amazon Associate, I may earn a commission on qualifying purchases made through them (at no extra cost to you).