It is a cold winter morning. The alarm goes off and you have to go to work or school, only the bed is warm and comfortable. Life is out there waiting for you, and you've already hit the snooze button three times. This article will tell you how to get out of bed when sleep seems to be winning and how to get off on the right foot.
Steps
Method 1 of 2: Have a Gentle Awakening
Step 1. Avoid caffeine and alcohol the night before
Beverages such as coffee and liqueurs remain in the body for a long time, between three and eight hours. They can keep you from falling asleep and going into deep sleep, so you risk feeling groggy the next morning.
- Avoid caffeine in the afternoon and evening to make sure you get it out of your body before bed.
- Drink alcohol in moderation and plenty of water - getting out of bed is much more difficult when you have a hangover.
Step 2. Get enough sleep
Adults need seven to eight hours of sleep a night, children eight to nine, while younger ones need a lot more. If you don't sleep well, you will always feel tired in the morning. Either way, remember that everyone has different needs.
If you can't get enough sleep at night, try rest in the afternoon to catch up on some lost sleep
Step 3. Try to identify your personal cycle
Waking up in the middle of REM will make you feel exhausted. If deep sleep is interrupted, it is difficult to get up. In fact, the body begins to wake up naturally several hours earlier than the time you actually need to get up. If you can synchronize this process with your alarm clock, it will be much easier to get out of bed. Here's how to figure out your rhythms:
- Plan to go to sleep at the same time for two weeks. Take advantage of the holidays, when you don't have to get up at a specific time.
- Go to sleep at the same time every night, including weekends.
- Note what time you wake up, even if it happens before the alarm goes off.
- Keep going to sleep at the same time until you start waking up at the same time all the time.
- Count the hours between the time you go to sleep and the time you wake up, so you can understand how long your sleep cycle naturally lasts. Start setting your alarm accordingly, so you get up when your body wants it.
Step 4. Use the light to regulate your cycle
The individual sleep pattern is mostly genetic, but different techniques can be used to help the body change it. Light is the number one stimulus. At night, when it is dark, the body produces melatonin, which naturally promotes sleepiness. When you see or hear sunlight in the morning, your body is stimulated to wake up naturally and stop producing melatonin.
- In the evening, work in low light and dim the screen of your smartphone or laptop, as bright lighting stops melatonin production.
- When you wake up, open the curtains or immediately expose yourself to a light source. Sunlight tells the body that it is time to start the day.
Step 5. Maintain the same weekend habits
Resist the temptation to sleep late, otherwise you will upset the cycle acquired by the body and wake up will be much more difficult on Mondays. Your body can prepare to wake up at a certain time, but if you change it frequently, you risk having trouble sleeping and waking up during the week.
- The more constant you are, the easier it will be to wake up.
- Most humans can only change their sleep patterns by an hour or two a day, so avoid abruptly changing your habits.
Step 6. Prepare everything the night before
Put your slippers and a warm robe next to your bed, load up the coffee machine, and pack your bag the night before, so you can focus on waking up rather than all you need to do. Knowing you just have to turn on the gas can make a big difference and help you fight laziness.
You could make a to-do list the night before. It will help you feel more ready to face the day and you can devote all your energy to the alarm instead of worrying about the commitments that await you during the day
Method 2 of 2: Getting Out of Bed in the Morning
Step 1. Remove the alarm from the bed
You have to be forced to get up to turn it off. To stop hearing the noise, you will have no other choice. Once you get out of bed, it will be much easier to stay upright.
- Choose rhythmic music for your alarm clock. You can customize it on any mobile phone, but you can also use a clock radio.
- If you still have a hard time, try to buy an alarm clock that emits natural light - it will wake you up with lighting instead of sound.
- It's okay to use more than one type of alarm while trying to figure out which one works best for you.
Step 2. Drink a glass of water
You will replenish the hydration lost due to night sweats. It has also been shown to boost metabolism, so it will be much easier for the body to fuel in the morning.
- Before going to sleep, place a glass of water on the nightstand so that it is ready in the morning.
- Chewing on a peppermint or citrus gum can also speed up awakening.
Step 3. Stretch
It's not enough to stretch and yawn. Sit down and touch your toes, bring your knees to your chest, and if you have a lot of trouble getting up, do some simple yoga poses. Stretching stimulates circulation, even in the brain, making you wake up quickly but gently.
Look for exercises that fit your needs and repeat them every morning
Step 4. Experience the cold
People often feel dizzy or sleepy from the heat, which, just like sleep, slows down the metabolism and mind. As a result, when you need to wake up, get rid of your blankets, take off a layer of clothing, or open a window.
Do this only when you need to wake up, not earlier, as the cold can prevent you from sleeping well
Step 5. Wash your face
Cold water is abrupt but certainly effective in waking you up and getting ready to face the day. Just remember that it's not very pleasant.
Step 6. Reward yourself for standing up
Rewarding yourself for getting up early can give you a little incentive to get out of bed. A reward could be being able to admire the sunrise or twenty minutes of absolute tranquility before a chaotic day.
You may appreciate this extra time so much that you can't wait to get up early in the morning
Step 7. Plan your morning
Think about all your commitments and make a mental list. Above all, remember why these duties are important and why you care about them.
Step 8. Start doing something immediately
The longer you stay in bed and call on all your strength to get up, the harder it will be. But if you get moving, the temptation to stay in bed will gradually go away. Make up your bed, do some exercise or start making breakfast right away to stimulate your mind and get you started for the day.
If you're still having trouble, start with an activity you can do in bed, like reading a book or replying to emails
Advice
- Waking up with someone, like a roommate or partner, can make the process a lot easier.
- Try not to press the snooze button too many times, as snoozing and waking up more than once can make you groggy or moody.
