Do you often wonder how to wake up early? If you’re someone who hits the snooze button every morning, feeling more tired than when you went to bed, you’re not the only one.
Getting the best pillow and the most comfortable duvet can make it very difficult to leave your bed, but there are several other reasons you may find it difficult to get up early each day, one of which is your genes.
“We’re all partially programmed into a morning wake-up but struggling to stay up late, or a late-night owl that can’t stay up late,” says expert Sammy Margo -recorded body and sleep expert.
Another possible reason for your slow morning is your circadian rhythm. This is the ‘clock’ that controls your sleep cycle and can be influenced by a number of health and lifestyle factors, according to Sammy.
While you can’t do much to change your genes so you suddenly jump out of bed at 6am every morning, there are lifestyle changes you can implement to make make sure you finish your sleep cycle every night, which makes it much easier to wake up early.
Ready to be more of a morning man? Here the experts share seven easy ways you can train yourself to get out of bed as soon as your alarm goes off.
1. Find your favorite bedtime
If you feel tired and groggy when your alarm wakes up, it may be because it disturbed your sleep cycles.
“Sleep inertia occurs when you wake up suddenly through slow sleep (deep sleep),” explained Lisa Artis of the Sleep Council. “The arousal brainstem system is the part of the brain that is responsible for basic physical activity. Although activated immediately upon waking, our prefrontal cortex (PFC), which monitors decision-making and self-control, takes time to get going. Our PFC can take up to 30 minutes to reach the rest of our body. ”
To ensure that you allow your body enough time to rest while still waking up at the time you want and avoid excessive sleep, you need to make sure that you completing the five-step sleep cycle.
“Work back from the time you want to get up to get the best bedtime,” says Lisa. “For example, if you sleep for 7.5 hours per night, multiply 90 minutes (length of each sleep cycle) by five (the number of sleep cycles per night) to get 450 minutes or 7.5 hours of sleep . Allow yourself 15 minutes to fall asleep. So if you have to wake up before 7am count back 7.5 hours and 15 minutes to get off, and you will find that 11:15 pm is your best bed time. Make sure you’re in bed before then, and have a climate that makes you feel relaxed and ready for sleep. ”
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2. Get outside first
As soon as you wake up in the morning, get up and get outside so there will be no temptation to crawl back into bed for another few minutes.
Whether that’s going for a walk, having your morning coffee by the window or doing some light yoga for beginners outside, getting daylight will be as quick as possible. you wake up helping to reset your body clock
‘It’s key to learning early to wake up,’ says Sammy. “It tells your body that you need to fall asleep again within 16-18 hours while it resets your circadian rhythm. It’s great to get out in the fresh air for a little exercise, but it’s even better than sitting by a window or having coffee in the garden. ”
3. Invest in your bedroom
Investing in your sleep environment for good sleep hygiene is just as important to help you fall asleep quickly and to make sure you wake up feeling refreshed in the morning.
It is often monitored, but better sleep in the air and temperature of your bedroom is essential.
The optimum bedroom temperature during the night is between 16-18C. “If your room is too hot or cold, your body will not release the melatonin needed for sleep,” explained Sammy. “It also needs to be clean and not damp. A dehumidifier is a great option, otherwise open your bedroom windows during the day to take out your room. ”
Getting a good bed is fundamental to a comfortable night’s sleep and making sure you know how to clean a mattress is crucial to your health. After eight years of wear and tear, the quality of your mattress declines by about 75% and, therefore, needs to be replaced to give your body the support it needs at night. You should also make sure you clean it regularly to avoid the build up of dust, dirt or mold worms.
Keep your bedroom as quiet as possible by investing in soft furnishings or carpet to turn up sounds, Sammy recommends. If you live in an area that is very noisy, try earplugs.
4. Step away from the snooze button
Pressing the snooze button will not only give you a good night’s sleep, but it will wake you up feeling more groggy and alert.
“When you press the snooze button, your brain knows it’s going to go out again, so you don’t get any of the deep slums that rest between snoozes,” Lisa explained.
Your sleep cycle has been disturbed and once you wake up, you will not fall back into the circle or get a good closed eye, just feel worse when your alert has gone off. again.
Lisa advises setting your alarm for the exact amount of time you need to get up or put around the room so you have to get out of bed to turn it off. You wake yourself up along the way and don’t feel the need to get back to bed.
You could also invest in a sunrise alarm clock that gradually becomes brighter over time before your alarm goes off, so you wake up to a light in your bedroom, help reset your body clock.
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5. Eat more foods that help you digest
We all know to avoid heavy meals and alcohol before bed, but do you know about the foods that can improve the quality of your sleep, whether you are spitting peacefully and waking up ready to take on the day?
‘Bananas are good before bed,’ said Sammy. “They are high in magnesium, as well as sleep-stimulating hormones serotonin and melatonin.
“Turkey contains tryptophan which promotes sleep, the glucose in honey causes your brain to shut down orexin, the hormone that stimulates consciousness. Almonds also contain tryptophan and magnesium, which help reduce muscle and nerve activity and maintain your heart rhythm. ”
6. Give caffeine cutting
Caffeine is a great thing late at night and can damage your sleep, triggering an endless cycle of turning to caffeinated drinks to keep you going all day until the time of the night. bed.
“It doesn’t affect everyone, but for most people, it’s a good idea to cut out caffeine from lunchtime onwards to improve the quality of your sleep. that night, ”said Sammy.
Swap a cup of afternoon coffee for one of the best sleeping teas, such as chamomile or lavender, or a warm glass of milk instead.
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7. Dump electronics before bed
The blue light emitted from our devices affects our ability to sleep by inhibiting the production of melatonin, the hormone that makes us sleep. However, how many of us have considered how the constant news cycle and information available at the click of a button also affects sleep quality? The infinite stimulation affects the brain’s ability to relax, so it’s a good idea to dig up electronics at least once before bed.
“I know it’s difficult, but the blue light from machines blocks the body’s ability to produce the sleep hormone melatonin, which means you’re less likely to fall asleep. good, “Sammy explained.” We all spend so much more time online than usual. the impact has been exacerbated. “
Putting down your phone and picking up a book in its place will give your body and mind time to relax and prepare for sleep. You could also try yoga at bedtime, meditation or have a warm bath to get in the sleeping area.
Going to bed at the right time allows your body to go through all the sleep cycles for good quality rest and following our other tips will make it easier for you to wake up. early feeling refreshed.