Waking up on time and not hitting the snooze button is a challenge for you ?
Don’t worry , You can fix it pretty easily . So let’s dive right into it .
What are the reasons for not being able to wake up on time ?
Not waking up on time isn’t just the fact that you like sleep and hate the mornings . Lifestyle factors , medical conditions and medications all could be the reasons for your problem.
These could be :
- parasomnias, such as sleepwalking, sleep talking, and night terrors.
- sleep apnea , which causes periods of stopped breathing during sleep.
- sleep deficiency, which can involve not getting good quality sleep, or sleep deprivation, which is not getting enough sleep.
- chronic pain, which can make it difficult to get a good night’s sleep.
- stress and anxiety, which can interfere with your ability to fall asleep or stay asleep.
- depression, which has been linked to excessive daytime sleepiness and insomnia
- certain medications, including beta blockers, certain muscle relaxants, and selective serotonin reuptake inhibitor antidepressants.
- circadian rhythm sleep disorders, which can prevent you from developing a regular sleep routine, such as shift work sleep disorder and irregular sleep-wake disorder.
How to Wake up on time ?
There are a number of ways for you to wake op on time . Before going on medications you should firstly try this . These tips should help you fall asleep faster and wake up feeling fresh.
Get on a sleep schedule
The most obvious and also the best tip is the combination of getting on a sleep schedule and improving your bedtime routine .
If you want to get on a good sleep schedule and train yourself to wake up early , Going to bed and waking up at the same time every day is a must.
You will need to figure out how much sleep you need . The recommendation is from 7 to 9 hours ( You will have to figure this out by trial and error). Try to get to bed early enough so you wake up feeling refreshed.
Sticking to the sleep schedule is the key ! Stick to it even on your days off and soon enough your body will wake up naturaly on time .
Improve your bedtime routine
Your daily activities are impacting your sleep without you even noticing it . Using devices that emit blue light before bed and Drinking caffeine in the later part of the day can prevent you from falling asleep and by extension prevent you from waking up.
Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including:
- drinking alcohol before bed
- drinking caffeine within six hours before bedtime
- looking at screens, like your laptop or phone
- napping or spending too much time in bed during the day
To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath.
Move away your alarm to awoid hitting snooze
We know that hitting the snooze button is tempting but falling back asleep after waking is sleep fragmentation.
According to research, sleep fragmentation increases daytime sleepiness and grogginess, decreases performance, and makes you feel run-down.
If you’re accustomed to hitting snooze, try moving your alarm away from your bed so you have to get up to turn it off.
Regulate your diet
Eating a healthy diet increases your energy and helps you sleep better. On the flip side, foods that are generally considered unhealthy can make you feel sluggish and zap your energy.
Aim for a well-balanced diet full of foods that increase your energy, like fruits and vegetables, whole grains, and foods high in omega-3 fatty acids.
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Exercise
As overstated as it is Exercise has been proven to improve sleep and conditions that can cause insomnia and excessive sleepiness, such as anxiety and depression.
It also increases energy levels by reducing fatigue, including in people with conditions associated with chronic fatigue.
Enjoy the daylight
Daylight helps regulate your circadian rhythms and improve your sleep.
If you get some sun first thing in the morning, it can help boost your mood and energy levels for the rest of the day. Try opening your blinds as soon as you get up, having your coffee outside, or going for a short walk.
You could also try sleeping with your blinds open so you wake up to sunshine — that is, as long as it’s not too bright outside your bedroom window at night.
Gloomy day? No worries. Just turn on the lights or use a light-up alarm clock.
Get a Sleep study
If you can’t get up in the mornings after trying other methods or have noticed sleep disorder warning signs, talk to a doctor about a referral to a sleep specialist.
Participating in a sleep study can help diagnose a sleep disorder that may be to blame for your morning fatigue.
Limit light exposure in the nightime
The main reason for our circadian rhythms falling appart is light exposure after sunset .
We are programmed as humans to fall aslep close to sunset , so the lights of the new age are moving our circadian rhythms farward into the day becouse subconsciously we are thinking that the night has not yet fallen .
Turn off the light in your hous earlier and you will feel sleepier earlier . If you have to stay up longer try to dim the light so you can fall asleep faster .
Signs you may not be getting enough sleep
Having trouble waking up in the morning is just one sign you’re not getting enough sleep. Here are some others:
- excessive yawning
- irritability
- lack of motivation
- fatigue
- excessive daytime sleepiness
- brain fog
- increased appetite
She lost 34 pounds in 90 days with the HB5 method click here to learn more !