Lots of people set their alarm with best of intentions, knowing that’s the time they really need to get up to meet the day’s demands. But then the alarm clock seems to ring way before they’re ready to rise, so they’re actively hitting snooze and, eventually, running late. Something’s got to give. How to wake up on time in the morning to meet your day’s demands?
If your frequent and constant use of the snooze button and your morning zombie routine is getting old, there’s help. It actually begins with clearly figuring out actual different reasons why you can’t wake up in the early morning and what to do and how to do about them. Chances are you’re not getting enough sleep or you are tired and need to tweak your bedtime routine. If a sleep disorder or other underlying condition is to blame for your morning sleepiness, there are some effective treatments also available.
We’ll step by step cover all of that and more here so you can become one of those perky morning people.
Know Why You Want to Improve Your Wake Up Routine?
To make any wonderful change in your life stick, including waking up on time, you need to properly and clearly define why it’s important to you.
What’s your motivation? Do you want to get up early morning or in time to have breakfast with your family, get in some life-changing exercise, or just have a few moments of reflection to be better and perfect preparation for your day? Maybe you’re just weak or tired of the stress of running late every morning.
Once you perfectly crystallize your actual reasons, take a second step and tell your family members or roommates about the change you really want to make. Accountability actually helps as much as an alarm clock.
Why do I have a hard time waking up in the morning?
Wake up instantly in the morning is really possible for all people. Here are some possible medical conditions. If you are really struggling to wake up on time in the morning, it’s important to perfectly rule out medical conditions such as sleep apnea, narcolepsy, and chronic fatigue syndrome. However, if you have been actually diagnosed with one of these conditions, your actual inability to get out of bed may be related to your diagnosis.
Can you train yourself to wake up in morning at a certain time?
Going to bed at a certain time and waking up at the same time every day is a must if you really want to get on a good sleep schedule and train yourself to wake up early. Figure out how much sleep actually you need — seven to nine hours per night sleep is recommended — and aim to get to bed early enough so you really wake up feeling good and refreshed.
How can you train your body to wake up at a specific time? Instead, gradually try and wake up a few minutes or hours earlier each day. You can easily start by setting your alarm clock for one minute earlier each day, or you can try larger intervals in alarm such as fifteen minutes. The gradual nature of your changes should allow your body to properly adapt permanently and not reject the change.
Put Your Alarm Out of Reach
Let’s perfectly face it: Unless you have another hour or 2 to sleep, hitting the snooze button of your alarm won’t really help you feel less tired. But there’s another reason to get up fast when you first hear that annoying beep. When you get up and go to bed at the same time every day, you’ll keep your body’s internal clock in sync mode. That makes you actually more alert in the morning, and sleepy when it’s time to call it a night.
How to wake yourself up when tired
There are a number of things and inspirational stories you can do or remind to help you wake up. If an underlying condition is causing your excessive sleepiness or drowsiness in the early morning, you may need an actual combination of home remedies and medical treatment.
The following are effective tips and treatments that can really help you sleep better and wake up better.
Don’t hit the snooze button
Tempting as that snooze button and getting “just a few more minutes or seconds” maybe, falling back asleep after waking is sleep fragmentation.
According to research, sleep fragmentation actually increases daytime sleepiness and grogginess decreases performance level and makes you feel run-down.
If you’re accustomed to hitting snooze button, try moving your alarm away from your bed so you have to get up early to turn it off.
Turn Off the TV and other Devices Before Bedtime
Part of getting up stress-free on time is getting enough sleep the night before. And getting ready in a proper way for bed is a process of winding down. Segar warns that spending time in front of phone or other screens — whether TV, laptop, or phone — right up until bedtime actually doesn’t lead to restful sleep. Use the alarm clock in your favorite device or gadget to set a reminder to turn everything off at least an hour before you turn in — no argument or no excuses.
Enjoy a Morning Splurge
To curb your urge to stay properly under the covers, plan something special to look forward to each morning. You could read your favorite book or website over a tasty breakfast, or go for a walk in a beautiful or scenic park. Anything that really excites you or brings you pleasure helps to rouse your brain and makes you actually less sleepy.
Get Bright Light First Thing in the Morning
As soon as you wake in the early morning, open the window or curtains or blinds. Or step outside. Natural light really gets your brain going and keeps your body clock on track. If it’s too early morning and gloomy out, turn on the lights. A light-up alarm clock can really help. And it may be less jarring than an irritating or noisy alarm. If you really struggle with a.m. brain fog or have seasonal affective disorder or tension or depression, try an amazing lightbox or sunlamp. It can easily lift your mood and help you feel actually more awake.
Sip a Cup of Joe
Just make sure and confirm that your java’s the caffeinated kind. Caffeine easily pumps up brain chemicals like serotonin and dopamine. They really boost your mood, spike your energy levels quickly, and help you focus on a particular thing. (Regular coffee drinkers are actually less likely to get the blues than those who really rarely or never sip the strong stuff.) Not a fan? Opt for a wonderful cup of black or green tea. They have caffeine plus other effective and healthy compounds.
Schedule a Morning Sweat Session
Jumping jacks quickly or a brisk walk can easily get your blood pumping and rev up your nervous system. You’ll really feel more alert at the moment — and hours later, too. If you work out first thing and first time, you’ll actually fall asleep more easily than if you do it later on. At least try for many hours before bedtime. Any later and you may easily find it hard to nod off. Or do regular yoga — it’s really proven to ease insomnia.
This workout Is really three times better workout than walking.
Really good news for night owls, and anyone else who really doesn’t bound out of bed when the sun comes up: You can easily learn to love your mornings. Even small steps ahead or changes to your routines can boost your mood and energy. Little tweaks can actually help you get the shut-eye you need, too. When you’re really well-rested and getting enough rest, it’s really not a struggle to get up in early morning.
It’s really possible to train yourself to wake up on time in the morning. A few little changes to your routine can easily help you get rid of your morning fatigue so you can be up and at ’em bright and early. After reading this article, now your mind is clear about how to wake up on time in the morning, right?
If you worry that you have a sleep disorder or other medical sleeping relation issues or bad health condition that may be contributing to your morning fatigue, see a doctor.
The temporary stretch and tension of grogginess that actually makes you feel like you can’t wake up are called sleep inertia, and it’s naturally part of your sleep-wake cycle and nothing serious in that. That being said, there are times when your sleep inertia is really more intense than usual.
So no, having your eyes closed in bed actually does not count as sleep, but it’s not like it’s not beneficial either. Quiet wakefulness is really an intermediary step for all of us to get to sleep on a proper healthy schedule unless we are accustomed to being so exhausted we fall asleep within seconds of laying down.
During stage 1 of sleep, our eyes actually roll slowly, opening and closing. During stages 2-4 you are totally in deep sleep and your eyes are still. There’s an actual stage of our sleep cycle called rapid eye movement (REM). During REM sleep, our eyeballs really move rapidly behind our eyelids and our bodies perfectly become more still.
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