4 tricks I use to wake up early (as a doctor)

• Struggling to get a head start on your day? Can't get up early no matter what?

• This blog will reveal some top tips for morning productivity.

• Dr. Fatiha is a doctor in London with dedicated interests in productivity and well-being.

Let's not pretend this will be a walk in the park. If it were easy, you probably wouldn't be reading this.

So I'm going to make a few assumptions about the reader - and at least one of them will be true for you:

1. You want to get up earlier but can't seem to make it happen - either through lack of motivation, lack of energy or lack of preparation.

2. You dislike (read: 'hate') early starts and the cold feeling of disorientation that comes with crashing head first into dawn.

3. You worry that your natural biological rhythm simply won't let your 'body clock' shift.

Like all great things in life: preparation is key.

So I'm going to walk you through exactly what I do to wake up on time for my job as a doctor.

This is how I streamline my morning, and optimise my morning productivity - I hope this blog helps you optimise yours:

1. Prepare the night before.

Clothes and work bag - get them pre-prepared before you go to sleep (do this even if it feels like an effort and you can't be bothered). You will absolutely thank yourself in the morning!

I like to keep a chic, stylish and sturdy work bag to hold everything I need - and one that I actually enjoy using.

The night before work, I check the weather forecast for the next day and I get my clothes, workbag and shoes prepared.

The relieves a huge mental load in the mornings - because I don't have to remember anything when I get up; I know it's already done.

Once my garments and accessories are laid out, I don't need to waste time rummaging around the wardrobe at the crack of dawn, stressing about what to put on - or trying to find my work ID.

Believe me, having misplaced my ID card recently - I promised I would NOT let that happen again! I missed my train and it threw my whole morning off course because I felt like I was constantly playing catch up. Never again!

2. Set up breakfast in advance.

Like many people, I like to start my day with a good coffee and breakfast. When I wake up I actually look forward to the smell of coffee and eating something nutritious and energy packed to fuel my morning!

I know breakfast is not for everybody. Some people are good with water, tea or fasting. But this is my routine so I'm sharing it.

At the moment I have a Nespresso machine which I love - it is so convenient and easy to use. It's been going strong for about three years and still works as brilliantly as it did one day one.

I place my favourite mug by the coffee machine and make sure I have something to eat in the morning (fruit, toast, croissants, nuts). This significantly streamlines my morning and makes breakfast time effortless.

3. Tuck into bed early (without a phone).

Studies suggest that getting to bed an hour earlier than usual can help boost your mood, protect your brain from disease, and regulate your appetite. 

So I get to bed around 8-9 hours before it's time to wake up to aim for around 7-8 hours of quality sleep (especially during a work night!)

I know, I know. Sometimes it's hard to just 'fall asleep.' It's pretty common for people to doom scroll into the early hours; before they know it, it's 3am and they're on their 2000th TikTok or Instagram reel.

I avoid screen time for a minimum of one hour before bedtime and in the evenings I put my iPhone in 'night mode' to limit blue light exposure.

Blue light from our electronic devices has been shown to interfere with our ability to achieve high quality sleep.

Whilst our phones are brilliantly clever and useful, they don’t do much for our stress levels.

Constantly checking notifications, messages, awaiting calls, reading news updates… it can all get a bit much at times.

So consider the “do not disturb” function, switching it off, or leaving your phone across the room (or another room if possible). Your brain will thank you.

4. Make mornings luxurious.

A morning shower with your favourite body wash is another excellent way to revive the mind and body after waking up. But not only this - it actually gives the mind something to look forward to.

Showering with a rich, moisturising body wash uplifts the senses, wakes up the mind, and infuses a bit of joy into the morning routine,

It's a small but vital act of self care that sets the tone for the day. And when you feel good, it shows.

I personally prefer sweet or rich scents such as sandalwood and bergamot. I think they smell opulent and sophisticated!

Some people prefer vanilla, shea butter, argan or coconut body washes for more natural, moisturising, and earthy ingredients.

Others are excited by fruity or citrus-infused products which are zingy and energising. These are particularly great for 'waking up' or using at the gym.

Those of you who are familiar with my work know that I talk almost non-stop about the power of fragrance and the science behind it. It's an absolutely fascinating area of research and is growing in popularity.

I must admit that I sometimes keep a mixed selection of body washes - and use whichever suits my mood in the moment!

So - these are my top four tricks to getting up early. Were there any that surprised you? What techniques do you use? Share your thoughts with us below!

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The information provided on this site is for educational and entertainment purposes only and does not substitute for medical advice.