How to wake up on time? 5 tips for those who like to reset their alarm clock

CEO of sleep products company Blue Sleep

How to get up on time regardless of the season or alarm clock? Why is it difficult to wake up in the morning? What are the dangers of sleep disorders? And why does lifestyle directly affect the quality of sleep?

In the morning, the prospect of lounging in bed longer makes you put off all your business and work plans, reset the alarm clock, and sometimes even turn it off. And “five more minutes” turn into tardiness, regime failure and sleep problems. This is especially true during the cold season.

We have a hard time waking up and starting the day for several reasons.

Change of seasons
Non-chronic sleep problems can be related to the change of seasons. In the summer, the day lengthens and it can be harder to fall asleep and get a good night’s sleep, but in the colder seasons, it’s harder to get up in the morning. The fact is that we simply don’t get enough light and warmth. Our circadian rhythms are linked to the light our bodies receive.

Lifestyle
It directly affects the quality of sleep. If you work nights and don’t mind eating a greasy burger before bed, it’s no wonder that getting up in the morning is not an easy mission.

Health problems
Another cause can be illness and ailments. Insomnia, sleep apnea, nightmares, sleepwalking, restless leg syndrome, depression – all these conditions affect not only the quality of sleep and ease of waking up, but also the quality of life in general.

Revise your regimen

Sleep, quality of life, sports, work – areas that require systematicity. Without a proper regimen, it will be difficult for you to succeed. Regardless of your work schedule, weekends, workouts, or holiday gatherings with friends, go to bed and get up at the same time. If you have been systematically under-sleeping and on Sunday you decide to sleep in all the days, it will aggravate the problem rather than solve it. And don’t get carried away with daytime naps. If you want to take a nap during the day, it is better to choose the time before lunch. But don’t sleep longer than 30 minutes to avoid disrupting your sleep rhythms.

Air temperature
It is also important to maintain a normal air temperature and humidity in the bedroom. So, +15…+20℃ is the recommended temperature for sleep. Natural factors do not always allow you to maintain this norm, so modern technology will be a great solution. But everything has its measure: you should be more careful with air conditioners to avoid colds. If it’s cool outside, it’s better to ventilate the room naturally before going to bed. At night, turn off the air conditioner and close the window. If the room is chilly, the chances of getting up on time will decrease. Who wants to get out from under a warm blanket when it’s definitely cooler outside.

A humidifier will save you all year round. Hot summer days are bad for your skin and respiratory tract, and batteries are the enemy in winter.

Gadgets
The bedroom is no place for gadgets. Especially not before bedtime or right after waking up. Give up the habit of mechanically flipping through social networks. In the evening, take a walk in the fresh air, read a book or take a hot shower. And in the morning it is better to do sports.

Do not drink coffee in liters. Excess coffee has the opposite effect. You may not get enough sleep and hardly scrape yourself out of bed just because you drink a lot of coffee.

Get in the habit of getting up right when your alarm clock rings

If you set your alarm clock in the hope that 10 minutes will be crucial and you’ll get a good night’s sleep, it’s time to give up the habit. You’re only making it harder for yourself to wake up. The fact is that your brain starts a new sleep cycle, but of course, there is not enough time for a full turnaround. The body doesn’t have time to sink into the deep phase of sleep in which it falls asleep. Also, the habit of delaying your alarm clock negatively affects your cognitive functions.

If you do not hear the alarm clock, it can be a consequence of neurological diseases and serious sleep problems, such as insomnia or apnea. In this case, the main thing is not to self-medicate, but to consult a specialist.