How to Wake Up at 5 am Every Morning (Without Feeling Tired)
Learn how to wake up at 5am feeling refreshed. Read proven steps for how to get up easier, while finding your flow.
The alarm blares. Another bright morning comes to pass. And as a result, another small, but mighty decision reckons.
- Do you continue sleeping?
- Or get up and seize the day?
The truth is, it can be a difficult choice. I mean, why is it so hard? Who’s idea was it to wake up at 5 am anyway?
Stick with it!
Because after you make the right choice day after day, you’ll be amazed at your mental and physical health transformation. It has been a game-changer in my life. It can be for you too!
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Benefits of Waking Up at 5am
For many, mornings begin in an immediate state of overdrive. The children are clamoring for breakfast. Or you’re racing to be on time for work.
You get lost in the hustle and bustle.
Now instead, picture yourself spending the first hour of the day solely on your well-being.
What does that look like for you?
- Perhaps you move your body. So naturally, you have more energy, less stress, and you sleep better.
- Or you meditate. Which makes you calmer, more focused, and lowers your anxiety.
- Or you use a daily devotional, 5 minute journal, morning quotes, or daily affirmations. Which all help to keep a more positive perspective on life.
Now, imagine how drastically better you’ll feel with one hour a day, after just a few weeks. What a difference!
A Keystone Habit With Massive Value
Astonishingly, it takes only changing one key habit to elevate your mornings. By waking early, you no longer have to fight yourself over time and energy to pursue your goals.
It’s built-in, first thing. Therefore, you reap better wellness for the rest of your life.
First, learn how to wake up early in the morning, with the best tips (from science and experience)! Then, read on for my 5am morning routine to see what might work for you!
9 Great Strategies for How to Wake Up at 5am
It’s 5’clock. That blasted alarm keeps ringing. And you REALLY don’t want to get out of bed. What do you do?
Get up anyway. You can do it! Here’s how:
1. Go to Bed Earlier
Duh. Right?! But we know this can be harder than it looks.
1. First, STOP the bombardment of news and messages before bed. These leave you thinking too much to rest. Instead, protect your sleep and put your phone away an hour before bedtime.
Also, avoid activities that you know will be hard to stop: incredible fiction books and addicting tv shows.
2. Next, create a simple wind down routine before sleep. Choose activities that help your body relax for the night. Here are a few ideas:
- Journal 3 good things about your day
- Have a deep conversation with your partner
- Cuddle with your kids, pets, or partner
- Read a book
- Take a hot bath
- Say night affirmations for great sleep
- Brew a cup of herbal tea
Start with going to bed just twenty or thirty minutes earlier. With time, your body will adjust to any new sleep schedule, and you can continue to add 20-30 minute increments each night.
*The key is to stay consistent throughout the week!
2. Use Wake Up Techniques to Wake Up Early
If you tend to be groggy and disoriented in the morning, use techniques that help you wake up quickly.
Move your alarm clock across the room so you can’t hit it multiple times. Then, splash water on your face or brush your teeth first thing.
Still not awake? Open your curtains or go outside to see the sun.
Finally, incorporate movement first thing to wake you up for the rest of your morning routine. Try light stretching or a set of pushups to get your blood flowing.
3. Play Mind Games
It’s ok to play mind games on yourself, right?!
As suggested in the stellar book, The 5 am Club, try changing your alarm clock time to fifteen minutes later. You’ll trick yourself into thinking you’re waking up at 5:15 when it’s really 5.
4. Keep a Marble Jar
Want to know a hidden trick for how to wake up at 5am? Use marbles!
Habit experts differ on how long it takes to form a habit. Some say 21 days, others 30, and still others 66 days. These day markers indicate the switch point. It’s when a habit becomes easier to do than not. And it’s a glorious point to get to.
When I first began getting up, I put one of my children’s marbles in a glass jar every day. It was highly motivating, and 66 marbles later, it was a visual reminder that I achieved something special for myself. (That was 3 years ago, and I now get up at 4:30 am)
Related Post: How to Build Better Habits, Backed By Science
5. Give Yourself a Reward to Wake Up Early
Next, create a reward to look forward to when you stick with your habit. This will keep you motivated the mornings you feel less than excited to wake up.
Check out this list for healthy adult rewards >>
With my marble strategy, I promised myself a massage when I reached the 66 marble mark. It was every mother’s dream, and something I could get excited about without derailing my progress.
Related post: How to Motivate Yourself When It Sucks
6. Do Things You LOVE in the Morning
No one is going to get up early to mop the floors. What fun is that?!
So, make sure that whatever you do for your morning time deeply benefits you and makes you feel incredible. Wake up early to plan out inspiring goals, take a nature walk, or practice self-care. That in itself will help you get out of bed.
Read here for amazing self-care activities!
7. Be Firm But Flexible
Here’s the deal. A commitment is a commitment. If you say you are going to get up, then you should do it. YOU are important. So, put yourself first.
Now, with that said, you can’t let one bad day drop you off the cliff.
Sometimes, one of my three kids has a bad night or I get to bed late because we’re out. If I can, I sleep in the next morning because sleep is IMPORTANT. Just make sure that the following day is back on track!
8. Find an Early Bird Partner
If you have a friend who’s also interested in how to wake up at 5am, text each other when you get up at your self-appointed time.
Often, positive peer pressure gives you the accountability to follow through on your goals. It’s a powerful secret weapon.
Related: How to Stay Committed to Yourself
9. Use Outside Stimulus as Needed
Still can’t get into the early morning wake-up routine?
Put on some upbeat tunes or drink a cup of coffee to kick yourself awake. There’s nothing wrong with a little stimulation (in moderation) to get you going in the right direction.
My 5 am Self-Care Routine
By waking up at 5 am, I take care of myself beyond what I thought was possible for a mom of three little ones.
4:50 Alarm, change clothes, drink water
4:55-5:20 Workout (exercise length varies from 20-40 minutes)
5:20-5:40 Meditate with the Headspace App
5:40-6:00 Journal, say a few morning affirmations (sometimes read something inspirational)
6:00-7:00 Deep, undistracted work (no one sitting on my lap or yelling in my ear)
2024 update: This routine now starts at 4:30 am, with an hour of workout time and longer journaling. But otherwise, it looks the same 🙂
Don’t forget, different actions work for different people! To see more morning routine ideas, check out:
- 10 Things to do in the Morning to Seize Your Day
- 99 Life-changing Habits Examples to Improve Your Life
To Consider With How to Start Waking Up at 5am
Becoming an early riser is easier than you think. It simply takes a few strategic actions and day by day, getting up with the sun becomes the new normal. Over time, it’s second nature.
Eventually, you’ll find that you wouldn’t have it any other way.
What helps you wake up at 5am or early in the morning? Share your tips below!
Other self-care posts to enjoy…
- How to Organize Your Perfect Self-Care Day
- 10 Tips to Create a Terrific Night Routine
- Incredible Mother’s Day Gifts for Self-Care (great for any time of year!)
- Easy Steps to Improve Your Quality of Life
I love mornings but I find it hard to wake up early. I find that these ideas will be super helpful especially the marble activity which is unique!
Tiffany, I completely agree. It is really hard to get up early! I’m glad you found the ideas helpful. The marbles were extremely useful!
I actually read this post before bed last night and funny enough I was awake at 5 am, so instead of going back to bed I got up and took my pup for a walk. Having that time to yourself in the morning makes such a massive difference your entire day! I absolutely love the marble jar idea! I don’t have marbles so I’m trying to think about something else I can use around the house to visually show me my progress. Thanks for the inspiration. I typically am an early riser but I’m not always the best at making the most of it. So this week I’m going to make sure to get outside early – especially before it gets way too hot. 🙂
Yolanda, I love this! I also think paper clips, popsicle sticks, or tacs could be used if you don’t have marbles! 🙂 And I completely agree. If you can get yourself in the habit of getting up early, and make the most of it, it changes the entire outlook of the day. Thanks so much for sharing! And good luck with your early mornings!
Thanks for sharing these great tips! I try to wake up at 5 a.m. during the week, but weekends always throw me off.
Yes! Weekends are the hard! My husband does his best to throw me off on the weekends. 🙂
I’m a morning person but i now wait to get up until my toddler does because she likely woke me up in the middle of the night .haha
Sara, I completely understand this. When my first two were little, waking up really early was impossible. At that stage, sleep is more important. But I promise, it gets easier as they get older. Thanks for sharing!
I LOVE this article. I’ve been struggling with this for so long. I’m excited to try the marble idea! Hope it works 😉 I can get so much more accomplished when I wake up early!
Rina, I COMPLETELY understand! It’s hard to win the wake up early battle! Let me know how the marble idea works for you!
Oh my goodness I love the marble jar idea!! Now that my daughter sleeps to a consistent time, I’m starting to work on this. This was genuinely helpful, thank you!!
Nicole, I’m so glad that you enjoyed the article and found it helpful! Good luck with your getting up early adventures!
It is so hard for me to get up everyday! I’ll wake up but I actually just lay down for an hour and scroll through my phone. I really need to find a better way. Maybe I won’t depend on my phone for an alarm. All your tips are really helpful. I am trying to be as productive I can earlier in the day to have more time later.
Myrka, it sounds as though you’re already waking up early which is half the battle! So, great job! All it takes now is a shift to activities that enrich your day. Good luck!
You just blew my mind with the marble jar idea. A way of visually reminding yourself of the progress you’ve made is so clever! I have a tough time with mornings because my chronic illness is at its absolute worst, but I know it would be beneficial for me if I’m at least awake – even if I don’t get out of bed fully. Thanks for these tips!
Stephanie, I’m glad you enjoyed the article! And truly, the marble idea can be applied to any new habit you want to form! As far as waking early, maybe you could do activities that don’t even require you to get out of bed first thing, like reading, praying, or journaling. Good luck! 🙂
Well, I liked the post!! I am quite an early bed though you beat me in it????. But I really like the fact you said you need to wake up early to focus on self-care, it changes my perspective of waking early.. Well, for me some days I put my phone far away from me, so when the alarm rings, I stand up to put it off. Thanks so much for sharing this!God bless.
Ruthie, that’s an awesome tip! Once you’ve forced yourself out of bed, it’s much easier to keep moving! Thanks so much for sharing!