If you’re being woken up by an alarm clock, your body is less likely to naturally wake up. It takes a lot of discipline to spring out of bed as soon as the alarm goes off.
Majority of people press snooze at least once, which often gets them behind their daily schedule.
So how does one wake up naturally without an alarm clock ? How does one forego the habit of pressing the snooze button ?
Staying cooped up indoors could only make your tiredness worse. It’s a lot easier to justify lying down on the bed or sofa if you’re inside and close to your cozy furniture. Going outside helps oxygenate your blood.
The fresh air is rejuvenating. Plus, if the sun is out, then the exposure to natural light can help maintain a normal circadian rhythm or reset one that’s been detailed.
Moving around is excellent to wake you up naturally, especially if you can break a sweat. No time to hit the gym or go on a jog? Try doing a short exercise circuit at home.
Squats, lunges, pushups, and crunches all get your blood pumping. And, they’re good for you, too!
One of the fastest ways to feel more alert is to do something that engages your brain. Pick up a book or do the crossword puzzle in the newspaper.
Exposing your body to a burst of cold can help wake you up, too. Try a glass of ice-cold water with lemon or splash cold water on your face.
Have a Snack
A nutrient-dense snack can help get you going, too. Maybe something hearty, but not too heavy. A handful of nuts or apple slices with almond butter can help satisfy hunger cravings and give you the fuel you need to tackle the day.
Getting a boost of adrenaline could help you get up and at ‘em. Maybe hit the gym, try startling your partner, or take a short drive on some windy roads. Whatever it is you do, be careful!
Staying in one position for too long tends to make you drowsy. Get up and move around. If you’re lying in bed, get up already!
If you’re sitting in a chair, reposition yourself or try getting up to stretch your legs.
Scented lotions and essential oils can have a rejuvenating effect. Choose something like peppermint, citrus, or jasmine.
You can apply lotions directly to your skin or use a diffuser if you have essential oils. Just make sure you avoid lavender because it can make you drowsy.
A little dance party never hurt anyone. If there’s a song that always motivates or energizes you, play it first thing in the morning to help kick start your day on a positive and uplifting note.
When was the last time you called your dad or mom? If you’re not telephoning her regularly, make it more of a habit.
There’s something about chatting with your mom or dad that makes everything better. If you’re feeling tired or low on energy, a pep talk from a parent could help pull you out of a funk.
Most adults need between seven to nine hours of sleep each night. However, that’s a really wide range! So, how do you get to know how much sleep you require?
The best course of action is to experiment. Try starting with 7.5 hours and move up from there The reason behind this recommendation is that 7.5 hours encompasses five complete 90-minute sleep cycles.
When people sleep, their body cycles through stages of sleep ranging from light sleep to REM (rapid eye movement), which is when you dream. After REM, you end up in a light sleep again, and it’s easier to get up at this time.
The goal is to be roused during the lightest stage of sleep. That’s when the body is almost completely awake, so you are less likely to feel groggy when you’re woken up.
So, starting with a goal of 7+ hours per night of sleep and then determine your ideal waking up time.
Consistent Sleep-Wake Schedule
One of the best ways to train yourself to start your day without an alarm is to go to bed and wake up at the same time each day. After doing this for a couple of weeks, your body begins to automatically anticipate when it’s time to get up.
Having a consistent bedtime ritual can help you fall asleep faster, making those early mornings easier to tolerate. A bedtime routine not only allows you to wind down after a long day but it also helps train your body and mind that sleep is near. If you always apply a specific moisturizer before getting into bed at night, then the simple act of putting on the lotion can begin to make you sleepy.
In a modern society, people can be exposed to bright lights and screens 24 hours a day. Unfortunately, these lights can simulate the sun and can keep you up at night, delaying the onset of sleep and making those early mornings hard to face.
Try to dim out the lights in your home every evening. Avoid staring at the television, your smartphone, and computer screen immediately before bed. If you must engage electronically, set your screens to the night mode or wear blue-blocking glasses to prevent the harmful effects that LED lights have on your melatonin production.
Alarm clocks have become nearly a necessity for a lot of people. Most folks would sleep much later than they intend without the help of an alarm.
However, waking up without one is a much more natural way to live. Plus, it means that your body is telling you when it’s time to start the day, which is better than having your external environment dictate your wake-up time.
There’s no foolproof method to ensure that you get up without an alarm. Even having someone wake you up with a gentle nudge or a phone call is technically an alarm. The best way to make sure you’re able to get up naturally is to get plenty of sleep so that your body is well-rested enough to get up on its own.
In addition to getting plenty of rest, planning your sleep schedule so that the time you need to be awake coincides with the end of a sleep cycle is another way to start your day without the buzz of a clock.
Do wake up lights work?
Surprisingly, yes! Approximately 92% of users share glowing reviews of these lights. They work by simulating a sunrise, allowing you to rouse yourself from sleep naturally.
This method is superior to just turning on a light because it provides a gradual rebalancing of melatonin and serotonin in your brain.
One of the most energy-crushing things that happens when you first open your eyes is that you may begin to think about the long list of to-dos that have to be tackled immediately. Then your mind wanders to potential conflicts and perceived obstacles. Most people have already been through a complete run through of their day before they’re even out of bed.
To prevent this type of exhaustion, try planning your day in advance. Lay out your clothes, pack any bags you need for school or work, and have your breakfast and lunch prepared and ready to grab on your way out the door. It can also help to make sure you’ve documented all of your meetings and appointments.
Source Links : https://www.nectarsleep.com/posts/how-much-sleep-do-i-need/