Have you ever woken up late when you had to do something important? Waking up on time is not always easy, especially if you have trouble sleeping. If you want to get up on time more easily, there are some changes you can make to your routine, habits, and lifestyle.
Step
Method 1 of 4: Get Up On Time
Step 1. Determine the reason why you need to get up in the morning
Whether you have to get up to go to work or just want to have breakfast with your family, setting your goal of getting up on time can help motivate you to get up as soon as your alarm goes off. Take a few minutes before you go to bed to write down your reasons, and save them where you can see them immediately when you wake up.
Step 2. Put your alarm out of your reach
If you can easily hit the snooze button in the morning, you're less likely to wake up on time. Put your alarm in a place you can't reach without first getting out of bed, such as on top of your clothes rack.
Step 3. Use a sophisticated alarm or alarm clock
There are many types of alarm clocks that can make it difficult for you to resume your sleep. There are many non-traditional alarm clocks that can help you wake up in the morning, ranging from blender-shaped alarm clocks, alarm clocks that can “run away” from you, to puzzle-shaped alarm clocks.
Step 4. Give yourself plenty of time to sleep
When you need to get up early, it's a good idea to go to bed 30 minutes earlier than usual. Make sure that you have enough time to sleep as much as recommended. Adults need 7-8 hours of sleep each night, teens need 9-10 hours, and young children need 10 hours or more.
Step 5. Don't hit the snooze button
Hitting the snooze button won't make waking up any easier. On the other hand, pressing the snooze button will actually make you feel dizzy and make your day feel less productive in general.
Step 6. Set your alarm a little earlier than when you need to wake up
While hitting the snooze button has been shown to decrease your overall daily productivity and not give you extra quality sleep, just in case you really need to hit snooze once or twice, it's a good idea to spend a little extra time waking up.
Method 2 of 4: Stay Awake
Step 1. Expose yourself to the sun after you wake up
Open your curtains or go outside after you wake up. Spending 30 minutes in the morning sun can help you wake up and stay awake.
Step 2. Drink a glass of cold water after waking up
Drinking a glass of cold water in the morning can help replenish your body fluids to get you ready for the day. This cold water will also make you feel refreshed, and even increase your metabolism, because your body has to expend more energy to warm the cold water.
Step 3. Drink a cup of coffee or tea
The caffeine in coffee or tea can give you the extra boost you need to stay awake. In the past, coffee has been suspected of causing several health problems, but further research suggests that drinking coffee in moderation (1-2 cups per day) can bring several health benefits, and one of them is mental alertness.
Step 4. Eat breakfast
Skipping breakfast can lower your energy levels and encourage you to overeat later. Always start your morning with a good breakfast to give your body enough energy for the whole morning. Oatmeal, yogurt, fruit, eggs, and nuts are all good choices.
Step 5. Splash cold water on your face, or end your shower with a cold splash
This cold water will refresh your skin and help you wake up.
Step 6. Stimulate your brain
The stimulation you get from reading or doing a puzzle can help activate your brain and keep you awake. Try doing crosswords or Sudoku puzzles as soon as you wake up to activate your brain and start your day.
Method 3 of 4: Sleep On Time
Step 1. Consider your sleep needs
You'll have more trouble getting up on time if you don't get enough sleep at night. Adults need 7-8 hours of sleep each night, teens need 9-10 hours, and children need 10 hours or more. Record when you go to bed and when you wake up during the week to see how many hours of sleep you get each night. If you're sleep deprived, you'll need to adjust your bedtime routine.
Step 2. Adjust your sleeping hours slowly
One reason you don't get enough sleep is because you go to bed when it's too late. To adjust your bedtime, go to bed 15 minutes earlier each night and wake up 15 minutes earlier each morning. Do this for several days, according to the hours you sleep and wake up you want.
Step 3. Drink a cup of herbal tea to help calm yourself down
Chamomile tea is known for its calming properties. Drink a cup of this tea before bed to help calm your body and mind.
Step 4. Drink a glass of warm milk
This famous trick that can make you sleepy really works. About 30 minutes before you go to bed, heat a glass of milk in the microwave for about 60-90 seconds (depending on how powerful your microwave is).
Step 5. Relax your body
Taking a warm bath, doing yoga, or meditating before you go to bed can help relax your body. This relaxing physical activity can also help clear your mind and prepare you for a restful night's sleep.
Step 6. Don't keep looking at the clock
Flip your alarm clock and avoid looking at the clock after you go to bed. Constantly looking at the clock can make you restless and make it harder to fall asleep.
Step 7. Turn off your TV, computer, tablet, and other devices with bright screens before you go to bed
These devices emit light which makes sleep more difficult and restless. This is the reason why you should not sleep while these devices are still on. Ideally, you should turn off these devices at least two hours before you go to bed. If you need white light or noise when you're sleeping, use a night light and turn on a fan or soft music.
Step 8. Take melatonin to help you fall asleep
If you have trouble sleeping at night, try taking 0.5-1 milligram of melatonin before you go to bed. Your pineal gland produces melatonin naturally. However, your body's production of melatonin decreases with age and can also be affected by the seasons, so supplementing it with melatonin can help you fall asleep faster and more soundly.
Step 9. Call a sleep specialist
If you continue to have problems with your sleep cycle, you may have a sleep disorder and should consult your doctor about medication or other treatments you may need.
Method 4 of 4: Changing Your Lifestyle for Better Quality Sleep
Step 1. Avoid caffeine during the day
Caffeine can seriously disrupt your sleep if taken too close to your bedtime. Drink decaf drinks after noon to avoid insomnia caused by caffeine.
Step 2. Avoid alcoholic beverages before bedtime
Alcohol can also interfere with your sleep, especially if you drink too much at night. Don't drink more than one alcoholic drink per day, and make sure you set aside a few hours between your drinking and bedtime.
Step 3. Exercise regularly
Regular exercise has been shown to improve sleep quality, and people who exercise regularly tend to sleep longer than those who don't. Research also shows that people who exercise have more energy when they are awake. Try to do at least 30 minutes of moderate aerobic activity every day, such as a brisk morning walk.
Step 4. Eat sleep-inducing foods
Complex carbohydrates, lean protein, and heart-healthy fats have been shown to increase serotonin levels and help you get quality sleep. Some good foods are whole grains (whole grains, such as brown rice, whole-grain breads, whole-grain cereals, etc.), fish, chicken, turkey, low-fat cheese, and nuts.
Step 5. Don't smoke
Research shows that smoking causes sleep disturbances and makes it more difficult to wake up in the morning. These effects are caused by the nicotine in cigarettes, so other products that also contain nicotine (chewing gum, cigars, e-cigarettes, etc.) can also make it difficult for you to fall asleep and wake up.
Tips
- Avoid long naps. Napping may be good for you when you're tired, but napping for too long can disrupt your sleep at night and make it difficult for you to wake up in the morning. If you must rest during the day, try not to sleep for more than 30 minutes. A 30-minute nap should be enough to restore your energy without disturbing your sleep at night.
- If you continue to have trouble falling asleep or waking up, talk to your doctor. Make sure your doctor knows all the medicines you are taking (whether prescription or over-the-counter), as these may affect your problem.
