So, is there a better way to wake up? The ability to rise the morning after a full night’s rest, without needing an alarm, is something plenty of people would prefer over blaring beeps. Many dream of going beyond pressing snooze instead of waking up with the first alarm and just ditching it altogether.
However, most of can’t just toss the alarm in the trash and tell the boss we’ll be in whenever we get up. Following good sleep habits and making sure you’re actually getting enough sleep are good ways to begin repairing your internal clock, though.
1. Follow Good Sleep Hygiene
Sleep hygiene refers to habits shown to help encourage better rest. These include things like:
- Eating a balanced diet with plenty of nutrients, and drinking plenty of plain water during the day.
- Avoiding stimulants in the evening like caffeine.
- Getting regular exercise and some time in the sun (for Vitamin D).
- Sleeping in a cooler bedroom with a comfortable mattress and bedding.
- Minimizing use of electronics like smartphones and TVs before bed, and keeping bedrooms as dark as possible during rest.
2. Go to Bed with Plenty of Time
If you find it impossible to wake up in the morning without an alarm or feel groggy after waking fairly often, take a look at how much sleep you’re actually getting.
And, when sleep experts say you should get seven to eight hours of sleep, they mean actual sleep, not just time spent in bed. If you tend to take a while to settle in and relax, factor that into your allotted bed time.
For example, if it usually takes you around 30 minutes to get in the zone and you need 7.5 hours to feel your best, aim to be in bed at least eight hours before you need to wake up. Turning in with time to spare can also reduce sleep anxiety, so you aren’t counting down the time on the alarm and hoping to fall asleep quickly.
If you find it takes a very long to time to fall asleep or you wake often through the night, try instituting earlier cut-off times for things like caffeine and electronics, or incorporate stress relief habits like deep breathing or stretching before bed.
3. Keep Regular Hours, Avoid Snooze
If you’re one of the many that can’t wake up on time without an alarm, it might surprise you to know that we all actually have an internal alarm of sorts. Researchers have identified biological processes that signal to the body when it’s time to get drowsy and when it’s time to wake up.
The best way to support this natural rhythm is keeping a regular bedtime and waketime. People on regular schedules often find they wake up before their alarm even goes off, for example.
But, there are several things that can throw our internal clocks off, including aging, shifting schedules, and travel. So, alarm clocks aren’t all bad, and for a lot of people, they are very necessary to maintain a regular schedule.
But, try not to hit snooze, says Dr. Muehlbach
Other sleep researchers concur, suggesting that hitting the snooze button actually sets you up for groggier mornings, and can even make you feel like you had a worse night’s sleep overall. Use your alarm clock to stick to a regular schedule, as this will be most helpful for your body’s internal clock.
4. Try a Smarter Alarm
A few companies and app developers offer takes on gentle versions of morning wakeup calls. From rousing you with bright light or vibrations to aiming for a more ideal wakeup time in your sleep cycle, you might find one of these solutions help you wake up on time without the headache inducing bleating of a traditional clock.
5. Listen to Your Body
If you wake up every morning groggy and tired, it might be time to readjust your sleep schedule, perhaps going to bed 15 or 30 minutes earlier until you feel more refreshed.
Changes in age, stress, health and many other things influence the amount of sleep we need. Even an old mattress can contribute to less restful sleep according to research, so be aware of your sleep environment too.
Credited to: https://amerisleep.com/
