Hi friends, and welcome back to Daily Deposits!
If we haven’t met yet (virtually or otherwise), I’m Edie—a nutrition consultant, mom of two little boys, and a big believer in what I call the non-sexy basics—those simple, unglamorous foundations that actually move the needle for your health and happiness.
Today, I’m talking about something many of you have asked about: how I wake up before 6 a.m.—without an alarm.
It feels especially timely to record this as back-to-school season is upon us. But even if you don’t have kids, there’s something about this time of year that naturally calls for more structure, better routines, and maybe even earlier mornings.
So, who is this episode for?
The night owl who secretly wishes she was a morning person.
The busy woman who craves more time for herself.
Or the mom who’s tired of starting her day in full-on scramble mode.
With that in mind, I’m sharing exactly how I trained my body to wake up in the 5 a.m. hour—and why I truly love it.
A Rhythm That Became More Than Just a Seasonal Habit
A little backstory: last July (roughly a year ago), I was in the thick of postpartum with my youngest, waking up to the sound of him crying or my older son needing breakfast. My mornings felt chaotic and out of my control, like I was playing catch-up from the moment my feet hit the ground.
One night, I wondered… what if I could wake up before everyone else, calmly, on my own terms? Not because an alarm jolted me awake, and ideally not because someone under the age of two needed breakfast.
I wanted to rise with the sun, feeling rested, clear-headed, and ready.
That curiosity led to a small experiment—and it’s become one of the best gifts I’ve given myself.
Fast forward to today: I naturally wake up between 5:15 and 5:50 a.m., no alarm required. And yes, while it’s easier in summer with the earlier sunrise, I’ve kept this rhythm even in late winter and early spring. That’s when I knew this was more than a seasonal habit—it had become my body’s natural rhythm.
Here’s how I trained myself (in 4-6 weeks) to do it:
Step 1. Set Your Evening Up for Success
You’ve heard this before, but it bears repeating: Your morning starts the night before. If your evenings are chaotic, waking up early will feel impossible. Here’s how to create a wind-down that actually works:
Dim the lights after dinner – Switch from harsh overhead lights to lamps or candles. Warm light signals your brain it’s time to slow down.
Screen curfew – Put phones, tablets, and laptops away at least 60–90 minutes before bed. Swap scrolling for a book, journaling, coloring, or a relaxing shower. I know this is easier said than done, so set an alarm on your phone as a “curfew” to put your phone away. Out of sight, out of mind.
Evening snack – Keep blood sugar steady with a sleep-supporting snack (foods rich in tryptophan are your best friend!). Try Greek yogurt with chocolate collagen peptides, frozen wild blueberries, chia seeds, crushed walnuts, and a sprinkle of cinnamon. This is also when I take my magnesium.
Gentle movement – A short evening walk or restorative yoga poses (I.e. legs up the wall) helps your body release stress and prepare for rest.
Step 2. Anchor Your Morning With Purpose
I can’t overstate how important this is. Unlike we’re often told, the key to becoming a morning person isn’t just discipline. It’s purpose.
In essence, early mornings are much easier when you have a (compelling) reason to get out of bed. Here’s your gentle nudge to find your ‘why’ and design a ritual around it. Not sure what your ‘why’ is yet? Start small:
Think about the one thing that would make your mornings feel worth it—reading, journaling, coffee in peace, breathwork, movement.
Experiment for a week with different mini-rituals to see what makes you genuinely excited to start your day.
Keep a note of how each morning feels; the ritual that makes you feel most energized and calm is your winner.
What does my morning look like? Hydrating with electrolytes, making my protein coffee (I mix organic cold brew with Slate Milk), and having a quick carb (banana, superfood honey, etc.) before I move by body. I sip my drinks and have my snack outside in the early morning light.
Step 3. Leverage Light to Reset Your Internal Clock
Speaking of light, light is your body’s natural wake-up signal:
Morning sunlight – Step outside within 10 minutes of waking (if you can’t do this, open a window and feel the fresh air on your skin). Sunlight tells your brain it’s time to be alert.
Evening dimming – Turn off bright lights and use lamps. Consider blue-light blocking glasses after dark.
Step 4: Fuel Your Body and Move Strategically
Your diet and daily movement affect your circadian rhythm more than you might think. In other words, what you eat and how you move during the day can make it easier—or harder—for your body to naturally wake up early and feel energized.
Protein + fiber at every meal (this should be a non-negotiable!) – Keeps energy steady and avoids mid-morning crashes. Here’s an example of how I eat to prioritize protein and fiber.
Limit late caffeine – Avoid coffee or matcha after 11 a.m. to prevent disrupted sleep.
Daily movement – Even 10–15 minutes of strength training or brisk walking supports a natural sleep-wake cycle.
Step 5: Bedroom Non-Negotiables
A sleep-friendly environment is a non-negotiable part of waking up early.
Sleep mask – Blocks light and signals your body it’s time for deep sleep. My favorite sleep masks are this and this.
White noise machine – Masks outside sounds so you can stay asleep longer. This is my favorite.
Cool temperature – Keep your room between 65–68°F for optimal sleep.
Quality (organic) bedding – Invest in sheets, pillows, and blankets that you love—your bed should feel like a sanctuary.
Even small tweaks in your sleep environment make waking up easier and more enjoyable!
Step 6: Start Small and Build Consistency
Change doesn’t happen overnight. Shift your wake-up time gradually:
Move your wake-up time earlier by 10 minutes every 3–4 days.
Track your progress and celebrate small wins. :)
Protect your early mornings like sacred time—it’s your space to recharge, reflect, and set intentions.
Quick Recap: Your Early Morning Toolkit
Evening prep: dim lights, screen curfew, sleep-friendly snack, optional walk.
Morning anchor: hydrate, nourish, move, or tackle a small goal.
Light cues: morning sunlight, evening dimming.
Body support: balanced meals, movement, no late caffeine.
Bedroom non-negotiables: sleep mask, blackout curtains, white noise, cool temperature, comfy bedding.
Consistency: small shifts, track progress, celebrate wins.
Remember, becoming a morning person isn’t about punishing yourself or forcing discipline. It’s about creating a rhythm that supports your body, mind, and goals. Start small, be consistent, and give yourself grace along the way.
And here’s the best part: once you’ve built this rhythm, mornings stop feeling like a chore and start feeling like a gift—time that’s truly yours.
So, whether you’re a night owl, a busy professional, or a mom juggling a million things, give yourself permission to experiment, find your why, and claim your mornings. You might just find that the quiet hours before the world wakes up are the most energizing—and transformative—part of your day.
Until next week,
E
