Having trouble waking up on time in the morning? Are you afraid of losing your job or failing an exam because you can't wake up on time? If you're always late for work or need to make sure you don't miss a flight tomorrow morning, read on.
Steps
Part 1 of 3: Making Good Use of the Hours Before Sleep
Step 1. Adopt healthy habits
If you don't sleep properly, you may have a hard time getting out of bed. Before making any drastic changes, you should accept a few simple rules. Try following these steps to get a good night's rest:
- Avoid caffeine and alcohol at least a few hours before bed. These substances have been shown to have harmful effects on sleep.
- Avoid eating fatty foods for dinner. The body needs a lot of energy to digest a heavy meal, so there is a risk that digestion will disturb sleep.
- Do not read on your mobile or tablet before falling asleep. Some research shows that light and radiation can disrupt sleep and cause headaches.
Step 2. Engage in quiet, relaxing activities before bed
It is important to prepare for the night. Reading a book or doing a puzzle will make you fall asleep easier than playing a violent computer game. Your body will produce sleep hormone, making you feel tired faster.
- Don't work or study right before bed. Any activity that requires stress or planning tends to keep you awake.
- TV is also a source of excitement and should be avoided before bed.
- Try reading a book or chatting with your partner. You could also listen to classical or relaxing music.
- You can also try your hand at mental exercises before bed. Thinking about the cities that start with a certain letter you will get tired immediately!
- Focus on positive thoughts and memories.
- Breathe deeply to relax your body.
Step 3. Get into the rhythm
If you set the rhythm correctly, you will be able to wake up regularly, fresh as a rose and without the use of an alarm clock. Try going to bed and getting up around the same time every day. If you are prone to shift shifts or alter your schedules due to work, the pace will get out of balance for some time, but you can catch it up within a few days.
- You should sleep at least eight hours a day. Some people get less sleep at night than others, but make sure you find the amount of hours that fit your needs.
- Do not radically change your sleep cycle within 24 hours. Try changing the pattern over a long period of time. For example, go to bed fifteen minutes earlier than the night before.
Step 4. Improve your sleeping environment
The quality of the bed or the arrangement of the furniture in the room may be the reason why you can't wake up in the morning. If you've had a bad night, your body may need to catch up on lost sleep. Consider the following points:
- You should sleep on a good mattress. Look for one that offers great back support and does not tend to accumulate germs and bacteria in it.
- Evaluate the room temperature. You shouldn't sleep in a hot environment.
- Reduce outside noise by closing windows, turning off the TV or using a device that constantly generates "white noise".
- Protect yourself from mosquitoes and other nuisances that come from outside. Purchase a mosquito net or use anti-mosquito essences.
- Consider getting a larger bed or sleeping in separate beds if your spouse or partner wakes you up while turning constantly. The ideal would be to buy a mattress that absorbs movements, making them imperceptible.
- Dim the lights in the bedroom. Too much lighting keeps you awake.
Part 2 of 3: Waking up on Time
Step 1. Get the right alarm
Some people need a very loud and abrupt wake-up call, others can't wake up to the radio, while still others find a gradual awakening better. There are also alarm clocks that vibrate, to be kept close, including vibrating pillows or cuffs, and devices to attach to the pillow or mattress.
- Try different solutions and choose the best one for you. Ask friends, looking for some devices to borrow before spending too much.
- Don't forget the neighbors. Some alarm clocks are truly deafening and may not be suitable for an apartment.
- Talk about the alarm with your partner. It is better not to take something he hates.
- Make sure you set your alarm before you go to sleep. Schedule it in advance for the week if you can.
Step 2. Place the alarm clock away from the bed
Heavy sleepers often turn off the alarm while sleeping. If you have to get out of bed to turn it off, you'll be more likely to stay awake.
- You can also place several alarm clocks in the room. Set them to sound 5-10 minutes apart to make sure you can't turn them off at once.
- Schedule your alarm before the set time. Let's say you want to get up at 7:00. Set the alarm about 10-15 minutes earlier, for example at 06:45.
Step 3. Get someone's help
If your spouse, partner, or just your roommate has no problem getting up on time, ask them to help you wake up and stay awake.
- You can also ask a friend to call you in the morning and talk to you for about a minute until you are fully awake. If you want, you could sign up for a wake-up service, like the one that has always been used in hotels, which will call you at home or on your mobile.
- Choose a reliable person. It would be unfortunate to miss a job interview because your roommate found it fun to get you to sleep until noon.
- Give precise instructions and write what time he should wake you up on a post-it note.
Step 4. Get out of bed if you wake up a few minutes before the alarm goes off
Due to the hormonal changes that occur during natural sleep cycles, many people find that they wake up a few minutes before the alarm goes off. In these cases, consider it as a sign that you are ready to get up.
If you go back to sleep waiting for the alarm to sound, you will feel more sleepy
Part 3 of 3: Staying Awake
Step 1. Light up the bedroom
The body wakes up faster and more naturally when there is light outside. Therefore, leave the curtains open and use the sunlight to wake you up.
If you need to get up when it is dark or if you live in a gray and foggy place, you can get a timer for the bedroom lights, a container that lights up inside (light box) or a luminaire that simulates the light of the room. dawn (dawn simulator) near the bed
Step 2. Get moving
When you wake up, get out of bed right away and start moving. Some exercises have a positive effect throughout the day. Do bodyweight ones or get a quick start to your morning routine.
Stretching is very important in the morning. The muscles oxygenate and prepare for the day
Step 3. Take a shower as soon as you get out of bed
Alternate hot and cold water to promote circulation.
- Use a shower gel that contains ingredients that make you feel more alert, such as lemon or peppermint essential oils.
- Wash your face with cold water as soon as you wake up. Cold temperatures should wake you up quickly.
- If you can't take a shower, try putting a few drops of essential oil on a tissue and inhale the perfume. Some modern alarm clocks contain devices that allow you to wake up with aromatherapy.
Step 4. Drink
By drinking the water as soon as you wake up, you will stimulate the body and be able to stay awake. If you need something stronger, try coffee or tea.
