Like most people, you probably rely on a loud alarm clock ringing to wake you up in the morning. You may not know that your body has its own biological clock that can help you wake up without the need for technology. By using your circadian rhythms and adapting your sleep patterns to your daily life, you will be able to sleep better, thus improving the overall health of your body.
Steps
Part 1 of 3: Knowing your Circadian Rhythms
Step 1. Highlight your current sleep patterns
Circadian rhythms are 24-hour cycles that affect your physical and mental behaviors. In addition to controlling your natural sleep cycle, they affect your anger levels, hormone production, and your body temperature. When you happen to get up feeling groggy or wake up in the middle of the night, you have most likely disrupted your natural circadian rhythm.
Essentially all the different circadian rhythms that interact in your body are controlled by a single "master clock" known as the suprachiasmatic nucleus and located in the hypothalamus of the brain
Step 2. Record your habits in a journal
Before you can leave the alarm clock, you need to get to know your current sleep patterns perfectly. For at least a week, take note of the time you go to sleep and the time you wake up. Research has shown that as the week progresses, people tend to go to sleep later and later while always getting up at the same time, developing chronic sleep deprivation. Your goal is to correct this harmful behavior by going to sleep and getting up at the same time every time.
- Circadian rhythms are interrupted when the biological clock is not aligned with the "social" one. Sleep experts have labeled this phenomenon with the term jet lag. The health consequences can also be serious and lead to obesity and inflammatory diseases, for example.
- The US "center for disease control" recommends 7-8 hours of daily sleep for adults and 9-10 hours for adolescents.
Step 3. Stay outside
The body's circadian rhythms are partly determined by exposure to light and dark. If you leave the house very early to go to work, before sunrise, and you don't see sunlight for the rest of the day, you risk disrupting your natural sleep patterns.
- If working hours force you to get up before dawn and go home when it is already dark, try taking a short walk outdoors during your lunch break to expose your body to sunlight.
- If you can't walk outside, try to work next to a window or get close to it during breaks.
Part 2 of 3: Abandon the use of the alarm clock
Step 1. Practice on holidays and weekends
If you have to respect specific working hours, there is no need to try to wake up alone from one day to the next, especially if you do not respect the recommended hours of sleep (7-10 hours). Then start training your body to wake up without an alarm on the weekend.
Note that you may have to forgo sleeping late on your days off. If you are planning a vacation or a long period away from work, you can take the opportunity to change your habits and learn how to wake up without having to use the alarm clock
Step 2. Choose a less invasive melody
Perhaps you currently make use of a high-pitched, screeching ringtone, which makes it look like a mangled scream. Consider switching to a more harmonious and natural melody, such as the sounds of a forest or rain. If you live in a busy area, you can try looking for a ring tone that mimics the noises of your surroundings, such as those emitted by cars.
Step 3. Don't use your smartphone alarm
Looking at the phone screen just before falling asleep delays the body's release of melatonin. Melatonin is a hormone that is essential for keeping circadian rhythms in balance.
- Turn off your computer, tablet and mobile phone and place them away from the bed so you won't be tempted to use them if you wake up during the night.
- If you have to rely on your phone or tablet alarm clock, set it a couple of hours before going to sleep so you won't be tempted to look at the screen while in bed.
Step 4. Stop using the snooze function
If you wake up regularly and use the snooze function regularly, you understand that you need to stop. When you press that button, you simply interrupt and resume sleep several times, incorrectly fragmenting your circadian rhythms.
When the sleep cycle is interrupted frequently, it triggers a phenomenon that researchers have called "sleep inertia". This disorder can have largely negative effects on the body and expose you to the risk of developing even serious diseases such as diabetes, cancer and heart disease
Part 3 of 3: Waking Up Naturally
Step 1. Prepare your bedroom
After you have practiced waking up without using the alarm clock and have established a regular sleep pattern, you can try to wake up naturally more frequently. Creating an environment that conforms to your circadian rhythms as closely as possible is a key step in the process. You should leave the curtains slightly open so that your body has a chance to gradually adjust to the morning light, and avoid using blinds, blinds or blackout fabrics.
- Remember that in the Northern Hemisphere the sun rises in the east. Although a south-facing environment receives more sunlight, unless you want to wake up when the sun is already high in the sky, the best thing to do is face east to catch the first rays of daylight..
- If you need to get up before dawn, you can help your body by using timed lights; the effect will be less invasive than that of the alarm clock.
Step 2. Let the noises in
If you've previously used a white noise player to overpower those produced by trains or traffic, stop using it (or use one with a timer so it turns off before the new day arrives). If the weather conditions allow it, leave your bedroom window slightly open, in the morning the sounds coming from outside will help you wake up.
Step 3. Exercise regularly
Several studies have shown that regular physical activity can make us sleep better, especially if we suffer from insomnia or other sleep disorders. The advice is to schedule 3 or 4 weekly sessions of aerobic exercise, of 30-40 minutes each.
Aerobic exercise includes fun and common activities such as walking, running, swimming, hiking, or playing football or basketball
Step 4. Eat healthy
Avoid foods rich in sugars, fats, and refined flours. Your meals should consist primarily of lean proteins, fruits, vegetables, whole grains, and low healthy fats. Eating a large or heavy meal just before bedtime can disrupt sleep because it takes a lot of effort from the body to digest.
Eating tryptophan-rich foods, including milk, eggs, bananas, and nuts, may help. It has in fact been shown that tryptophan is able to induce sleep
Step 5. Watch out for caffeine, it is sometimes present in little known forms
You most likely know that drinking a large dose of coffee before bed may delay or disturb sleep, but you may not know that many over-the-counter medications, including pain relievers and flu-fighting medications, contain caffeine.. Always read the package leaflets of medicines carefully, especially if you intend to take them shortly before going to sleep.
Step 6. Create a quiet and comfortable environment
If you are afflicted with anxiety and stress, consider meditating for a few minutes to calm your mind and help you sleep. You could try listening to some soothing music that lulls you while you practice some guided breathing exercises. Read this article, it will provide you with numerous details and tips that will help you fall asleep easily.
Make sure your room temperature is correct. During the winter you may be tempted to cover yourself with plenty of blankets, while in the summer you may have the air conditioning constantly on maximum, but it is important to sleep in an environment that is neither too hot nor too cold. If possible, turn off your heating or air conditioning during the night and set the timer to wake up one hour before you wake up. Assuming you can sleep in a pleasant climate, the change should help you wake up. By placing the bed next to the window, you can also combine the use of heat and light, allowing the sun's rays to brighten the room and warm you
Advice
Start by using the alarm clock only every other day. If you are worried about not waking up on time, simply set it a few minutes late, using it as a safety net
Warnings
- If you don't have "standard" working hours, your sleep / wake cycle is most likely already quite confused. Thanks to these techniques you can help the body to acquire more regular rhythms, but it may take a long time. If your work shifts change constantly, achieving concrete results can be very difficult.
- Avoid naps, you risk negatively interfering with established circadian rhythms thanks to a regular sleep pattern. At bedtime, you may find it hard to fall asleep. If you really feel the need to take a nap, try not to sleep for more than half an hour. If you tend to nap every day, consider it an integral part of your sleep / wake cycle and set regular times.
