Getting enough high-quality sleep will make waking up less difficult. Recognizing the importance of sleep may provide you a clear goal to work towards, which will help you establish the rhythm of sleep and waking with greater ease. Read scientific research rather than advertisements for alarm clocks. Focus on getting healthy sleep for a better morning.
Use a smartphone or tablet app that tracks your sleep cycle to determine the duration and quality of your sleep. Keep a sleep log to analyze your sleep patterns and ascertain if external factors are disrupting your sleep. [2] X Research source sleepfoundation. org/sites/default/files/sample_sleep_log-by_national_sleep_foundation. pdf Try to track how many hours of quality sleep your body needs to feel energized the next day and commit to taking care of yourself in that manner every night.
Extremely loud alarm clocks can raise your blood pressure and jolt you more fully awake more quickly, although some experts recommend against this approach. [3] X Research source Some alarms require mental exercises, such as solving a puzzle or answering questions, before you can turn off the alarm. Cognitive stimulation forces different regions of your brain to engage, thus combating sleep inertia. [5] X Research source www. cbsnews. com/pictures/10-offbeat-alarm-clocks-to-wake-a-heavy-sleeper/
Dawn alarms use special lamps or light bulbs and are set to your selected wake-time. The lights gradually increase in brightness over a period of several minutes, activating your natural circadian rhythm, just as sunlight does. [9] X Research source phenomena. nationalgeographic. com/2014/03/13/how-light-wakes-up-the-brain/ Smart alarms monitor your sleep and wake you gradually when you’re in a lighter stage of sleep. They also track the quality of your sleep over time and can help you determine the healthiest wake-up time for your body and your habits. As a result, you’ll feel less “sleep inertia” and more quickly become alert and ready to start your day. [9] X Research source Smart alarms can be purchased as standalone clocks, wearable/fitness technology, or smartphone applications, while dawn simulators are usually standalone alarms or applications associated with smarthome technology.
Make sure the volume, if applicable, is enough to wake you up. Verify that all settings are appropriate for your situation and that they work as promised.
Tell someone you trust about your commitment to better sleep and wake-up habits. Making a change in habits is challenging, so ask your loved ones for support in your efforts. Remind yourself, every day, of the value of good sleep and the inherent rewards of starting your day on time, like a more relaxed morning and being on time to school or work.
Avoid simple sugars, caffeine, and high-fat foods, and instead focus on complex carbs, lean proteins, good fats, and fresh herbs to stimulate the hormone serotonin, which promotes sleep. [11] X Research source Stop eating at least three hours before you plan to go to bed. Eating too close to bedtime may cause acid reflux or other gastrointestinal issues, which will negatively affect your sleep quality and make it harder to wake up. [12] X Research source
Afternoon exercise sessions may be best, as the workout raises your body temperature, which then falls back to normal, which may lead to better sleep. [15] X Research source Adjust your planned wake-up time, if necessary, to add an exercise routine in the morning.
Afternoon exercise sessions may be best, as the workout raises your body temperature, which then falls back to normal, which may lead to better sleep. [15] X Research source Adjust your planned wake-up time, if necessary, to add an exercise routine in the morning.
If you’re using a sound-based alarm, consider placing your clock at some distance from your bed so that you have to get up to turn it off. If your alarm requires mental exercises, such as puzzles, place your clock near a light source so that you can see it more clearly, if necessary.
Consider setting a time each night when all electronics are put away or turned off. Then, allow yourself 20-30 minutes of mental relaxation to let your body naturally fall asleep. Consider relaxing or stress-relief habits before sleep, such as meditation, prayer, or relaxation techniques. [18] X Research source sleepfoundation. org/insomnia/content/relaxation-exercise [17] X Research source Make sure your mattress, pillows, and blankets are comfortable, and go through any before-bed rituals, like brushing your teeth and washing your face. Make your bedroom dark, cool, and quiet (or have some sort of white noise). [18] X Research source
If your alarm clock is next to your bed, on a night stand, stand fully upright before turning it off. If your clock is situated at a distance from your bed, walk over to it and turn it off.
The light will stimulate the photoreceptors in your retinas. [22] X Research source www. jbc. org/content/279/33/34079. full and send a “wake-up” signal to your brain. [23] X Research source phenomena. nationalgeographic. com/2014/03/13/how-light-wakes-up-the-brain/ Open the windows, if possible, to help cool your hands and feet and encourage wakefulness. [22] X Research source
Try brushing your teeth first, then showering or washing your face. The cool water and lights in the bathroom will stimulate your senses and help to diminish your sense of sleepiness.
Yoga stretches encourage deep breathing, which helps with wakefulness first thing in the morning, and will help you feel more peaceful and alert for the rest of the day. [23] X Research source Aerobic exercise may help you become more alert as your heart rate increases and improves oxygen flow to your brain. Additionally, “fasted excercise,” before breakfast, will improve the way your body stores fats and burns calories, which will improve your health and energy (and sleep). [24] X Research source
Fresh fruits can provide a boost of energy, along with delicious flavor, to get your day started on a positive note. [25] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Lean proteins, such as eggs, will provide more long-term energy and a sense of fullness, to help you avoid eating too much at lunch due to hunger. [26] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Complex carbohydrates also offer long-term energy, as your body digests them more slowly, as well as a nice burst of energy immediately after eating them. [27] X Research source [28] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
