How to Adjust to a New Work Schedule That Is Early in the Morning (2024)

FAQs

How to Adjust to a New Work Schedule That Is Early in the Morning? ›

Don't make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes.

Don't make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes.

Make sure you have a dark, quiet space during your sleep hours. Use blackout curtains and a white noise machine if that helps. When you arrive at work, have a cup of coffee or tea to jumpstart your alertness. Keep your work area brightly lit to stay awake and alert while performing your duties.

Avoid hitting the snooze button and do some energizing activities in the morning, like light exercise. At work, try drinking caffeine in moderation to stay alert and take short breaks when possible. The night before, work on getting high quality sleep.

3 months is a long time to settle into a new routine and way of life, so it may take some planning and preparation to adjust to your new schedule. When you're faced with a schedule change that often means your routines will have to be shifted. And with that change, sometimes your self care gets put on the back burner.

What is the 5am wake up rule? ›

The "5 AM club" is a concept coined by Robin Sharma, in in his book "The 5AM Club: Own Your Morning. Elevate Your Life." This concept outlines a time management code, where you wake up at 5 AM to execute a twenty-minutes exercise, twenty-minutes planning and twenty-minutes study morning routine to start your day.

Shifts starting on or before 0600 are considered to have an “early morning start time” and can impact fatigue due to sleep loss and your internal body clock. An early morning start time may require waking up, commuting, or working during the 0300-0500 time frame when your body clock is at a low.

“Generally, waking up between 6am and 8am is considered ideal because it aligns with our natural sleep-wake cycles. This time frame allows exposure to sunlight, thereby regulating sleep patterns and producing the sleep hormone melatonin,” he explains.

Set a Realistic Pace: allow yourself about 90 days to fully adapt, focusing on learning rather than immediate problem-solving.

It may take you anywhere between 30 to 60 days to get accustomed to the habit of waking up early. Once you get used to your new sleep schedule, you won't even need an alarm to wake you up. Here we'll share tips and discuss some steps to help you foster the good habit of waking up early, without compromising sleep.

To become a morning person, gently align your internal clock with the early part of the day. Start with baby steps–go to bed and wake up a little earlier each day. Create a soothing and calming bedtime routine, and in the morning, let the natural light help you reset your body clock.

More than half of adults hit the snooze button when waking up in the morning, suggesting they find waking up to their first alarm difficult. Many who snooze may do so because their sleep was disrupted or they are naturally “night owls.” Others struggle to wake up when they want due to sleep or mood disorders.