If you tend to snooze over and over again every morning and always end up getting up late, it's time to take action. Just change some habits, for example go to bed at a time that allows you to sleep about 7-9 hours every night and place the alarm away from the bed to be forced to get up to turn it off when it rings. Plus, open the curtains right away to let the sunlight in and download an app to help you wake up gradually and stay awake.
Steps
Method 1 of 3: Waking up on Time
Step 1. Do not postpone the alarm
You have to get up as soon as you hear it ring. Pressing the "snooze" button one or more times will disturb your "sleep-wake" system and will end up feeling tired despite having slept.
If you generally set your alarm at 7 a.m., but tend to postpone it every day and always end up getting up at 7:10, from now on, have it ring directly at 7:10 to give yourself an extra ten minutes of regular sleep
Step 2. Turn on the chandelier as soon as you wake up
This way the eyes will be able to get used to the light of day and the brain will be motivated to wake up and get going. You can also keep a bedside lamp so you can easily reach the switch when the alarm goes off.
Step 3. Place the alarm on the other side of the room to be forced to get up when it rings
That way you'll want to turn it off instead of postponing it over and over like you usually do.
- Place it on a shelf near a window or room door.
- Make sure it's not too far away or you risk not hearing it.
Step 4. Open the curtains or blinds as soon as you wake up
It's much more pleasant to stay in bed when the room is dark, so let daylight in immediately to help wake you up.
If there is little light coming through the window, consider buying a lamp that simulates dawn to wake you up naturally and gradually. Thanks to the combination of light and sound you will have less trouble getting out of bed
Step 5. Program the coffee maker to find ready-made coffee when you wake up
If you are in the habit of having breakfast with a cup of coffee, program the coffee maker (if you have an electronic model with this function) to start making it when the alarm goes off in a few minutes. In this way the scent of freshly brewed coffee will motivate you to get up and you will not have the chore of having to prepare it.
Step 6. Keep a dressing gown or sweater next to the bed
One of the reasons why it is difficult to get out of bed in the morning is that the temperature under the sheets is extremely pleasant. Having a warm garment on hand you won't have to worry about feeling cold once you're out.
Also pack a pair of socks or slippers to keep your feet warm after you get out of bed
Step 7. Download an app if you don't have an alarm clock at home
You could use that of your cell phone, but it's even better to download one of the apps designed specifically to help you wake up and help you get out of bed. Enter your mobile app store to find one that suits your needs.
For example, try one of the following: "6th Sense", "I Can't Wake Up!" or "Sweet Awakening" to be able to get up on time every morning
Step 8. Make morning appointments to feel motivated to get up on time
Knowing that you have things to do it is likely that you will feel an incentive to get out of bed immediately. Schedule meetings or make an appointment with a friend to play sports to feel motivated to wake up and get up on time.
Method 2 of 3: Get a good night's rest
Step 1. Schedule an evening routine
In addition to taking care of body and teeth hygiene, try to create a routine of gestures that include preparations for the next day to be able to be ready in less time. Try to repeat the same actions every night so that they become a habit.
The evening routine could include showering, brushing your teeth, choosing and preparing clothes for the next day, packing up lunch, and reading a few pages of a good book before falling asleep
Step 2. Have a light meal of healthy ingredients several hours before bedtime
A heavy dinner can create stomach problems or simply prevent the mind and body from completely relaxing when it's time to sleep and rest. Compose your meal with wholesome and healthy foods such as fruit, vegetables, lean meats, fish and nuts.
- Do not drink alcoholic or caffeinated beverages before bed. Otherwise you will have a hard time falling asleep or falling into a deep, restful sleep.
- If you eat just before bed, your stomach won't have time to digest food properly, so try to finish your meal at least two hours before bed.
Step 3. Work hard to get 7-9 hours of sleep a night
This means that you should set your alarm to a time that allows you to rest for the required number of hours. Only by giving your body the right amount of sleep will you be able to be truly efficient and productive during the day. You can't expect to wake up early or feel fit and refreshed after the wee hours.
For example, if you need to get up at 7am, start by trying to go to sleep at 11am
Step 4. Stop using your cell phone, computer, and watching television at least an hour before going to sleep
Light from screens is much more harmful to the eyes than light from other types and will interfere with your ability to fall asleep. You should turn off the TV and stop using your computer and mobile phone at least an hour before going to sleep.
It is a good idea not to watch television or use the computer while in bed
Step 5. Use sounds to fall asleep
If you are a light sleeper and tend to wake up easily during the night, try using a white noise player or turn on a fan to create a soft background noise.
You can also download an app on your mobile that plays white noises
Step 6. Improve the room temperature for better sleep
If you feel hot or cold in bed, you will have a hard time falling asleep and getting a good rest. The ideal temperature for the bedroom is between 18 and 20 ° C, depending on your preference.
Method 3 of 3: Staying Awake
Step 1. Drink a glass of water as soon as you wake up
In addition to hydrating the body, it will give you a boost of energy that will help you start the day well. You can make a glass of water on your nightstand in the evening before bed, or you can go for a drink in the kitchen as soon as you get up.
Step 2. Take care of your personal hygiene
The daily hygiene routine includes gestures such as brushing your teeth, face and brushing your hair. Cold water helps you wake up, so if you feel the need to awaken your body and mind, wash your face or body with cold water.
Try to repeat the same gestures every day to make them become a habit
Step 3. Eat a healthy breakfast
Certain ingredients can help get your mind and body moving, plus they'll give you the energy and vitality you need to be productive and fit throughout the day. For example, you could eat eggs, as they are high in protein, along with a few slices of toast and a fresh fruit. If you have little time for breakfast in the morning, prepare it the night before.
- As an alternative to eggs, you can prepare a mix of cereals, seeds and nuts: they are all very healthy ingredients.
- Another perfect option is to drink a smoothie made from fresh fruit or vegetables and yogurt.
Step 4. Exercise
Exercise allows you to keep your body active, strong and flexible while at the same time feeling more energetic and invigorated. If you don't have time for a full workout, go for a quick walk or try some on-site exercise (such as jumping jacks) to improve blood circulation.
Go out and go for a jog along the streets of your neighborhood or try yoga as soon as you wake up
Step 5. Start the day feeling motivated and productive
Instead of starting the new day by watching television or lounging around the house, try to get some tasks done right away, like housework or some errands. This way you will feel more satisfied and motivated to stay efficient for the rest of the day.
- Before going to sleep or when you wake up, make a list of the things you need to do during the day to have a schedule to follow.
- Duties to take care of can include taking the dog out, washing the dishes, or stopping by the post office on your way to work.
Advice
- Leave a pad and pen on the bedside table so you can take notes about any thoughts or things to do that come to mind while you are in bed. In this way you will not be afraid to forget about it and you can sleep peacefully.
- Try not to go to sleep feeling upset or angry, or you will have a hard time falling asleep. Try to resolve problems or conflicts before going to bed.
- Try to think about the events that excite you about the next day to be able to get up more easily the next morning.
