Do you have trouble getting up on time in the morning? Are you afraid of losing your job or not passing class, just because you can't get out of bed? If this delay has reached a chronic stage or you just need to make sure you don't miss your flight tomorrow morning, follow these simple steps.
Step
Part 1 of 3: Fixing Activities at Night
Step 1. Get into good habits
Waking up late can be hard to avoid if you didn't sleep properly before. Before making drastic changes, you should observe a few simple rules. Follow these things for a good and quality night's sleep:
- Avoid caffeine and alcohol at least a few hours before bed. Both have been shown to have an adverse and detrimental impact on sleep quality.
- Avoid consuming oily food at night. Your body will need a lot of energy to digest a heavy meal, and this will disrupt your night.
- Don't read from your phone or tablet before bed. Research shows that light and its radiation can impair sleep and cause headaches.
Step 2. Do a quiet and relaxing activity before bed
It's important to prepare yourself for bed at night. Reading a book or playing a puzzle is more likely to prepare you for sleep than playing a violent computer game. That way, the body will produce sleep hormones and make you feel tired faster.
- Don't work or study before bed. Any activity that is stressful or requires planning is very likely to keep you awake.
- Television is also a source of stimulation and should be avoided before bedtime.
- Try reading a book or chatting with your partner. You can also listen to relaxing music or classical music.
- You can try mental exercises before bed. Thinking of a city name starting with a certain letter will drain your energy quickly!
- Focus on positive thoughts and memories.
- Breathe deeply to relax the body.
Part 2 of 3: Get Up On Time
Step 1. Buy the right alarm clock
While some people need an alarm clock or a very loud alarm and some are unable to wake up with a radio alarm, some find that getting up gradually is the best way to go. In fact, there are various types of alarms that can be placed near you and “vibrate” to wake you up. These types of alarms include vibrating pillows, wrist bands, and other devices that can be attached to pillows or between your mattresses.
- Do some testing and then decide what works best for you. Ask your friends, and try to borrow their alarms, before you spend a lot of money on them.
- Don't forget your neighbors. Some types of alarm clocks can be very loud and may not be suitable if you live in a flat area.
- Discuss the alarm with your partner. You don't want to pick something he hates.
- Make sure the alarm clock is set before going to bed. If possible, arrange in advance for the entire week.
Step 2. Place the alarm clock away from the bed
It is very common, especially for them, the heavy sleeper to turn off the alarm when sleeping. If you need to get out of bed to turn off your alarm clock, you've increased your chances of staying awake.
- You can also set multiple alarms in the room. Set a time lag of about five to ten minutes per alarm, to make sure you can't turn it off at one time.
- Set the alarm time earlier than required. If you want to wake up at 07.00, you can set an alarm ten to 15 minutes earlier, for example at 06:45.
Step 3. Ask others for help
If your partner or roommate isn't having trouble getting up on time, ask him or her to help get up and make sure you stay awake.
- You can also ask a friend to call you in the morning, and talk to you for a minute or so until you are fully awake. Now, there are also calls to landlines or mobile phones that you can get with a subscription or for one-time calls.
- Choose someone you can rely on. You don't want to miss a job interview just because your roommate lets you sleep in until noon, and finds it funny.
- Give him proper instructions and write down when he should wake you up. You can write it down on a post-it sheet.
Step 4. Get out of bed immediately, if you wake up a few minutes before the alarm rings
The shift in night hormones towards a natural sleep cycle causes many people to be able to wake up a few minutes before the alarm goes off. If this happens, take it as a sign that you are ready to wake up.
If you go back to sleep and wait for the alarm, you may feel even more sleepy
Part 3 of 3: Stay Awake
Step 1. Brighten up your room
Naturally, the body can wake up faster when there is light from outside. Leave the curtains open and use sunlight to help you stay awake.
If you need to wake up when it's still dark, or if you live in a dark and cloudy area, consider using a timer on a light sleeper or getting a light box or bedside dawn simulator (a type of alarm that emits light when ring)
Step 2. Get moving
When you wake up, immediately get out of bed and move. A little practice can have a positive impact on your whole day. Do some body movement, or get into your morning routine right away.
Stretching is very important in the morning. The muscles of the body will be oxygenated, become “warm”, so they are ready to start the day
Step 3. Take a shower as soon as you get out of bed
Alternately, flush your body with hot and cold water to improve blood circulation.
- Use a shower gel (shower gel) made from lemon or peppermint essential oil, to stimulate you to be more alert.
- Splash cold water on your face as soon as you wake up. Low temperatures tend to wake you up more quickly.
- If showering becomes impossible, try putting a few drops of essential oil on a tissue and inhaling the aroma. Now, some alarm clocks are also equipped with aromatherapy components in them.
Step 4. Drink it
Drinking water as soon as you wake up can stimulate your body and help you stay awake. If you need something stronger, you can try coffee or tea.
