Just like most people, you probably rely on a noisy alarm clock to wake you up in the morning. However, the body already has a biological clock system to help wake you up without the help of machines. Using a circadian rhythm (and adjusting your sleep schedule according to the tempo) will help you get better quality sleep and improve your health.
Step
Part 1 of 3: Learning Your Circadian Rhythm
Step 1. Establish your current sleep pattern
The circadian rhythm is a 24-hour cycle that influences physical and mental behavior. In addition to regulating natural sleep cycles, circadian rhythms also affect hormone production, body temperature and hunger. When you wake up in the morning with a headache or if you wake up in the middle of the night, chances are your circadian rhythm has been disrupted.
All interacting circadian rhythms in the body are influenced by a "master clock" known as the suprachiasmatic nucleus; located in the hypothalamus of the brain
Step 2. Make a note of bedtime
Before leaving the habit of waking up relying on an alarm clock, you need to really understand your current sleep pattern. For at least one week, keep track of the time you go to bed at night and the time you wake up in the morning. Studies have shown that, over the course of the work week, most people will start going to bed an hour later while having to wake up at the same time in the morning resulting in chronic sleep deprivation. You should try to fix it naturally by always going to bed and waking up at the same time.
- Circadian rhythm disturbances occur when your biological clock doesn't match your social clock; Sleep specialists call it social jet lag. This condition can lead to serious health problems such as obesity and inflammatory diseases.
- The Centers for Disease Control and Prevention (Centers for Disease Control and Prevention) recommends that adults get 7-8 hours of sleep each night and teenagers 9-10 hours of sleep.
Step 3. Spend most of your time outdoors
Part of the circadian rhythm is determined by exposure to light and darkness. If you leave for work very early in the morning before sunrise and are not exposed to the sun for the rest of the day, this can disrupt your body's natural sleep tempo.
- If your work schedule forces you to leave for work in the early hours of the morning and return home at night, try to take short walks outside during the day so you can get some sun.
- If you can't take some time to walk during work hours, try working near a clear window, or spend your breaks near a window to get some sun.
Part 2 of 3: Getting Rid of Alarm Clocks Gradually
Step 1. Practice on weekends or holidays
If you have a tight work schedule, you certainly don't want to risk getting up spontaneously without any help, especially if you can't get the recommended 7-10 hours of sleep. Instead, try to wake up without an alarm clock on the weekends.
You need to sacrifice your habit of getting up late on the weekends. If you have longer breaks during holidays or holidays, this is also the best time to adjust to the habit of waking up without an alarm clock
Step 2. Change the sound of your alarm clock to a softer one
Maybe right now you can wake up to the sound of the alarm ringing loudly and loudly that sounds like a blaring siren. Instead, consider a more natural alarm sound, such as the sound of a forest or a thunderstorm. If you live in a busy street area, you can also look for alarm sounds that mimic the sounds of your surroundings, such as the sound of passing vehicles.
Step 3. Use an alarm clock instead of using your cell phone as your alarm
By looking at a cell phone screen before bed, the body delays the release of the hormone melatonin, which is needed to keep the circadian rhythm at its natural time.
- Keep your cell phone or tablet computer out of reach in case you wake up in the middle of the night.
- If you have to rely on your cell phone or tablet computer as an alarm, set your alarm a few hours before bedtime so you're not tempted to look at the screen in bed.
Step 4. Leave the use of the snooze button
If you are currently used to using the snooze button when you wake up, you should stop this habit. When you use the snooze button to stop and start your sleep cycle continuously, it means you are messing with your circadian rhythm.
If the sleep cycle is disturbed frequently, this can lead to a problem called sleep inertia. Sleep inertia can have a very negative effect on the body and lead to an increased risk of health problems such as diabetes, cancer, and heart disease
Part 3 of 3: Wake Up Naturally
Step 1. Prepare your sleeping environment
After practicing getting up without an alarm clock and after establishing a good sleep pattern, you can try to get used to waking up without an alarm. Setting up your bedroom to support your circadian rhythm is an important step in this process. You should leave the curtains slightly open so your body will adjust to the morning light; Avoid using black curtains.
- Remember that the sun rises in the east; in the northern hemisphere with an orientation facing south will receive more sunlight, and in the southern hemisphere with an orientation facing north will get more sunlight. But unless you're trying to get up when the sun is high, you should still be facing east to get some sunlight when the sun rises.
- If you have to get up before sunrise, placing a lamp that has a timer in your room can also help because the timer on the lamp isn't as distracting as an alarm clock.
Step 2. Allow outside noises to be heard in the room
If you have been using a white noise machine to drown out the sound of trains or road traffic, then you should stop using it (or use a machine equipped with a timer, so that the machine stops working by early morning). Weather permitting, leave the windows slightly ajar so you can hear the early morning voices that will help wake you up.
Step 3. Maintain an exercise schedule
Several studies have shown that regular exercise can improve sleep quality, especially for people who suffer from insomnia or other sleep disorders. You should try to do aerobic exercise for 30-40 minutes, 3-4 times a week.
Aerobic exercise includes activities such as walking, climbing, running, swimming or playing soccer or basketball
Step 4. Treat your body with healthy food
Avoid foods that are high in sugar, fat, and refined grains. Instead, eat a diet primarily made of lean protein, vegetables, fruit, whole grains and low fat. Eating heavy, fat-rich foods close to bedtime can also disrupt your sleep because your body will use more energy to digest.
Consider eating foods rich in tryptophan, such as milk, eggs, bananas or nuts. Tryptophan has been shown to help you fall asleep faster
Step 5. Be wary of caffeine, even food/beverage sources that look as though they don't contain caffeine
You probably already know that drinking a large cup of coffee before bed can delay and disrupt your sleep. But many over-the-counter medications such as painkillers and cold medications also contain caffeine. Make sure you check the ingredients in your medication before taking it at bedtime.
Step 6. Create a quiet and comfortable sleeping environment
If you are experiencing stress or anxiety, consider taking a few minutes to meditate to clear your mind before bed. You can play soft, relaxing music as you adjust your breathing to calm you down to drift off to sleep. You can learn more about how to meditate to sleep in our guide found in this article:
Maintain a comfortable temperature while you sleep. You may be tempted to use lots of blankets during the winter, or to use the air conditioner on full power in midsummer. However, consider the temperature at which you usually fall asleep. If you reduce the heat at night and have a timer on your thermostat, you can set the heat back up about an hour before you want to wake up. Assuming that you slept at a comfortable temperature throughout the night, this method should wake you up. You can also take advantage of temperature along with light, as direct sunlight hitting your bed will warm your body
Tips
- Start using your alarm clock on one day, then stop using it the next day. If you're worried about not using your alarm clock, just set your alarm clock a few minutes after the time you want to wake up, just in case.
- Let the sunlight in through your curtains.
Warning
- If your work hours are "non-standard," your sleep-wake cycle may have been slightly disrupted. You can use these techniques to help improve your sleep rhythm for the better, but they will likely take significantly more time. If you have to work frequently in shifts, this technique will be very difficult to do.
- Avoid naps. Napping can disrupt the circadian rhythm established by a regular sleep schedule. Napping can make it more difficult for you to fall asleep at your planned time. If you need to take a nap, try to sleep for no more than 30 minutes. If you take a nap every day, then make this a part of your regular schedule and sleep during the day for the same amount of time and at the same time each day.
