Do you often find yourself hitting the snooze button in the morning at the sound of your alarm clock because you are not yet ready to get out of bed? This tends to happen even more during summer since many of us stay up later since it stays light longer. We also tend to be more active in the evening due to the light and warmer weather, which can also lead to more barbecuing and socializing, creating the need for more rest. So how do you combat these things to get yourself up in the morning?
My first suggestion is that you try to adjust your circadian clock. Your circadian clock is your body’s internal clock that tells you when to go to sleep and when to wake up. So how do you adjust your internal clock? There are several factors that go into how your circadian clock is influenced. One factor that affects your clock is light. Light signals to your body when it is time to go to bed and when it is time to wake up. In one of my previous posts I suggested avoiding bright objects like T.V. and computer screens an hour before bedtime. When it comes to waking up the opposite is sort of true. Instead of avoid light in the morning you need to expose yourself to it. Open up your blinds if it is sunny out. If not, then turn on lights in your bedroom to make it bright. Bright light helps your body to accept that it is time to get out of bed and begin the day.
Next, try to play with the time that you go to bed but not with the time you wake up. Our bodies sleep in cycles. The best time to wake up is when we are in the lightest phase of the cycle. By changing the time that you go to be but not changing the time that you wake up, this teaches your body that wake up time is inflexible and therefore it must instead adjust your bedtime. By setting a rigid wake up time your body will start to become tired earlier.
A great way to wake up is by turning on music. Some may use music as their alarm clock. Upbeat, happy tunes will rouse you from sleepiness, get your blood pumping and may even get you singing. If your living situation is such that a stereo system complete with subwoofer is a too much for the rest of your household (or your neighbors!) in the morning, put some headphones on while you’re getting ready so you don’t disturb anyone.
There are two final pieces of advice that I have for you to help you get up in the morning. If you find yourself frequently hitting the snooze button, then you need to make it more difficult for yourself to do this. One such way is to set your alarm out of reach so that you have to physically get out of bed to turn it off. This helps to avoid the temptation to go back to sleep. Lastly, you should try to maintain your sleep pattern every day….including weekends. This is probably the hardest thing for all of us to do. I find it very difficult to not want to sleep in on the weekends but keeping our sleep pattern will make it easier to get out of bed on Monday morning, typically one of the toughest days to wake up. Give these a try and let us know how they work out for you. Or, share your tips if you have a great way to get yourself out of bed in the morning.