“I don’t think anyone can wake up at 2 a.m. naturally,” she says. “It’s harsh and makes me want to turn [my alarm] off ASAP, so it works pretty well to get me up.”
Aside from that, there are a few things Espinosa says help make getting up earlier easier, which she’s sharing below.
She gets up at the same time every work day
Doing so helps Espinosa prime her circadian sleep clock, which makes it easier for her body to acclimate to the earlier wake time, according to clinical psychologist and sleep expert, Michael J. Breus, PhD. “Be sure to wake up at the same time on all work days,” he says, adding that it’s ideal to work on consecutive days when doing this.
She’s dedicated to her morning routine
Espinosa says her morning routine is also crucial for her to feel awake and ready for the day. It also gives her something to look forward to, which can help motivate her to get out of bed. “I like to splash a bit of water on my face and do a bit of skin care,” she says. “Then I head to my kitchen to grab my lunch from the fridge and brew a coffee. From there, I head straight to my car for my one-hour commute to work.” Arriving at 3:30 a.m., typically still in her pajamas, she does her hair, makeup, gets dressed, and then she’s live.
She only drinks one cup of coffee
Like nutritionists and sleep experts, Espinosa knows that too much coffee can make you tired. “I try not to overdo it,” she says.
She goes to bed early
“Workdays, I try to be in bed by 5:30–6:00 p.m., so I can be asleep by 6:30 p.m.,” she says. This schedule allows her to still get a full night’s sleep. A good rule of thumb is that, however much earlier you’re attempting to wake up, you should move your bedtime forward by that much. This way, no matter your sleep chronotype, you can make adjustments to your schedule that allow you to be an earlier riser than you are right now.