The life of a “morning person” seems so peaceful and organized. Imagine waking up on time, even early, to cook breakfast, do yoga, plan an outfit, or calmly get ready for the day. It must be nice. The reality is that many of us wake up panicked after oversleeping, completely muting our alarms until the last possible second, then rushing into the day in a frenzy.
So, hHow can you wake up on time if you continue to sleep during your alarm?
Make sure you get enough sleep
Dr Guy Meadows, co-founder and clinical lead at school of sleep, explained: “People often do not get enough sleep during the night when they sleep while waking up in the morning. Whether it’s one night or multiple nights, by not getting a full eight hours of sleep, you are creating a sleep debt that must be repaid.
Getting a ton of sleep on the weekends doesn’t make up for the lack of sleep during the week. Your body will fight to reclaim its rest time if you don’t give it enough, so make sure you set your sights and stick to a real bedtime.
For example, plan to go to bed every night around 10 p.m. From 9 p.m., get ready for bed. Relax. To read a book. Drink tea without caffeine. make your skin care routine. Get out the most comfortable pajamas you have. put down your phone.
Most importantly, commit to falling asleep when you say so. Don’t stay up to finish a captivating chapter of your novel or endlessly scroll through TikTok. Establishing a schedule and sticking to it will help you develop better sleeping habits.
Know yourself and your sleep schedule
You are certainly not a “morning person” in practice, but you may not be one by nature either.
Meadows said, “Additionally, some people might sleep through their alarm because they sleep at the wrong time for their chronotype or natural sleep tendencies. Those who are naturally “night owls” tend to stay up later at night and, therefore, sleep later in the morning. When their alarm goes off in the morning, especially in the early hours of the morning, they are in a deeper sleep phase than those who go to bed earlier in the evening.
It’s hard. The world does not operate according to your personal needs. Your chronotype may lend itself to late-night productivity, but the boss of that 8 a.m. job you clock in at doesn’t care about your body’s natural rhythms. Your kids’ teachers don’t care either, nor does the friend you promised to meet for a morning jog or a coffee. The point is, you need to wake up and exist in the world at generally accepted times for productivity, whether or not that matches your body’s cycles.
However, knowing each other is a good practice. Understanding your body can at least ease some of the disappointment you feel on the days when you don’t get out of bed on time. Give yourself grace and try to do better tomorrow.
Consider other factors
You may be someone who has “more sleep spindles” than a so-called light sleeper, which means you sleep more soundly and don’t hear as much noise, meadows said. However, other factors may affect your ability to hear and recognize this alarm each morning.
“One of the most common symptoms of depression is oversleeping,” Meadows said. “Therefore, if someone sleeps during their alarm, they could be showing signs of depression. Additionally, depression and sleep have a two-way relationship, which means poor sleeping habits can contribute to the development of depression, and depression makes a person more likely to suffer from sleep-related problems. These sleep problems can affect the function of serotonin, which is the hormone that regulates mood.
You should determine if your mental health is affecting your sleep, and IIf you think you are depressed or have another medical problem, seek professional help.
So what can you do tonight to make sure you wake up on time tomorrow?
Beyond establishing and adhering to this schedule, we have recommendedHere are some other ways to wake up on time:
- Create a morning routine. Whether you need a shower, caffeine, exercise, or breakfast, start indulging yourself every morning. Give yourself something exciting to wake up to.
- Wake up to the light. You can leave your curtains open or use a solar lamp, but you need light to get up and stay awake. It should be nice and natural, like sunlight. Remember that your parent returned on the ceiling light to wake you up before school when you were a kid? It is not the path to follow.
- Have a responsible partner. Make plans with someone else to have someone you can’t let down. Take an exercise class with a friend, walk the kids to school with a neighborhood parent, or visit a new breakfast spot with your partner. The embarrassment of potentially collapsing on them just to find out you were sleeping might just be motivation for you. You can also ask a friend who gets up early to call you or convince your partner to force you to wake up in the morning.
- Change the alarm sound. Switch your alarm to a different sound each night when you set it. The surprise of an unfamiliar sound can propel you out of bed. Also consider a wake-up call. WakeUpDialer.com is a free wake up call option that could wake you up with your ringtone sound.
- Use an app. Meadows Sleep School offers a 30-Day Sleep Essentials course that teaches you how to establish a regular wake-up routine. There are also apps that sound an alarm until you complete a task. Alarm, for example, has a number of parameters. You can choose to type complex sentences, solve a puzzle, or scan a pre-determined barcode (like the one on your toothpaste) to silence him. Engaging your brain like this should knock you out of sleep mode, even if it’s a bit boring.
“Finally, if all else fails and you really can’t wake up to your current alarm, I recommend setting several very loud alarms and placing the clock or phone out of range,” meadows said. “That means you have to physically get up to set off the alarm, which makes it impossible to ignore it or press snooze, and gets you out of bed.”