Buzz
If you frequently find yourself pressing the snooze button on your alarm clock every morning, try incorporating a few simple steps from this article to help you quickly get out of bed. All you need to do is establish a routine of doing certain things before going to bed and aim for 7-9 hours of sleep each night. By placing your alarm clock away from your bed, opening the curtains to let the sunlight in, or using an app that helps you wake up, you'll be able to rise and leave your bed in no time.
Steps
Wake Up On Time
Avoid hitting the snooze button on your alarm clock. Waking up immediately when your alarm goes off is crucial — repeatedly pressing the snooze button not only disrupts your sleep pattern but also leaves you feeling more tired.
- If you set your alarm for 7 AM but want to wake up at 7:10 after hitting snooze, set the alarm for 7:10 instead so you can get those extra minutes of uninterrupted rest.
Turn on the lights as soon as you wake up. This helps your eyes adjust to daylight and stimulates your brain to wake up and begin the new day. Place a lamp right next to your bed so you can easily turn it on when you wake up.
Place your alarm clock far from your bed so you have to get up to turn it off. This way, you’ll avoid hitting the snooze button repeatedly and be forced to get out of bed to turn it off.
- You can place the alarm clock on a bookshelf, next to your bedroom door, or by the window.
- Just make sure the clock is at a reasonable distance so you can still hear it ringing.
Open the curtains or blinds as soon as you wake up. Usually, you'll want to snooze when the room is still dark; therefore, open the curtains or adjust the blinds to let sunlight into your room each morning and help wake you up.
- If your room doesn’t get sunlight, you should consider buying a natural alarm clock. This product simulates sunlight at sunrise to help you wake up naturally.
Set a timer for your coffee maker so you have coffee ready when you wake up. If you enjoy coffee in the morning, setting your coffee maker on a timer to brew at a specific time is a great way to motivate you to get out of bed. You’ll wake up to the inviting aroma of coffee without wasting time preparing it yourself.
Keep a warm coat or sweater next to your bed for easy access. One of the main reasons people struggle to get up in the morning is the warmth and comfort of their blankets. By preparing a coat, sweater, or long-sleeved shirt next to your bed, you won’t dread the cold when you wake up.
- You can also keep slippers or warm socks nearby to keep your feet cozy when you step out of bed.
Use an app if you don't have an alarm clock. While you can always use the clock app on your phone, there are many apps designed to help you wake up and get out of bed. Explore the app store on your phone to find the one that works best for you.
- Try apps like Wake N Shake, Rise, or Carrot to help you wake up each morning.
Alex Dimitriu, MD
Sleep expert
Sleep expert
You can try several apps and devices if you have trouble waking up in the morning. For example, try a lighting device in your bedroom that helps you wake up. You can also experiment with a sleep tracker or an app that wakes you up during REM sleep (when your eyes move rapidly) to make getting up easier.
Schedule appointments in the morning to motivate you to wake up on time. You'll be much more likely to get out of bed when you know you have something to do. Set up a meeting or an early workout with a friend in the morning to give yourself the motivation to rise and start your day.
Sleep well
Establish a pre-sleep routine. In addition to basic tasks like showering or brushing your teeth, it's important to create habits that help you prepare for the next day, so you're not overwhelmed with morning tasks. Make an effort to do these things consistently each night to build a routine.
- Some activities you can include before bed are showering, selecting your outfit for the next day, preparing lunch, and reading a book before drifting off to sleep.
Have a healthy meal a few hours before bed. Eating certain foods can disrupt your stomach and hinder your brain’s ability to rest, making it harder to fall into a deep sleep. Opt for healthy options such as fruits, vegetables, proteins, or nuts.
- Avoid alcoholic or caffeinated drinks before sleeping. Beverages like coffee can keep you awake or prevent you from entering deep sleep.
- Eating right before bed can affect your digestion, so aim to eat at least 2 hours before going to sleep.
Set a goal to sleep 7-9 hours every night. This means you should set an alarm to ensure you get enough rest. Consistently getting a full night’s sleep makes a huge difference in your productivity throughout the day, and it's much harder to wake up early if you go to bed late.
- For example, if you set your alarm for 7 AM, try to be in bed by 11 PM.
Alex Dimitriu, MD
Sleep Expert
Sleep Expert
Experts agree that: You should avoid waking up during deep sleep - especially in the first third of your sleep cycle. This is the hardest phase to wake up from, but as morning approaches, it becomes easier.
Turn off electronic screens at least one hour before bed. The light emitted from screens is more harmful to your eyes than other types of light, and it can make it harder to fall asleep. Therefore, try to stop watching TV, using your computer, or texting at least one hour before you sleep.
- Ideally, set a rule not to watch TV or use your computer in bed.
Use white noise to help you sleep. If you have trouble falling asleep or frequently wake up during the night, consider using a noise machine or turning on a fan to create a gentle background sound.
- You can also download a white noise app on your phone to help with this.
Adjust the temperature for an ideal sleep environment. If you're too cold or too hot, it will be difficult to fall asleep and stay asleep. The ideal sleep temperature is between 18-20°C, depending on your personal preference.
Stay alert in the morning
Drink a glass of water as soon as you wake up. This helps rehydrate and energize your body. Place a glass of water next to your bed before you go to sleep, or simply get up and grab a glass right after you rise.
Personal hygiene, such as brushing your teeth, washing your face, and combing your hair. Cold water is very effective in helping people stay alert, so try splashing your face with cold water or taking a quick cold shower (if necessary).
- Make an effort to maintain a consistent personal hygiene routine to form a habit.
Eat a healthy breakfast. A nutritious breakfast can help you feel awake, healthy, and energized throughout the day. Opt for foods like eggs, which are high in protein, or toast with some fruit if you're in a rush.
- Granola cereal and oatmeal are also great healthy options.
- You could even make a smoothie with a variety of vegetables, fruits, and yogurt.
Exercise. This is a fantastic way to get your body moving, recharge your energy, and feel more motivated. If you don’t have time for a full workout, try going for a brisk walk or doing jumping jacks to get your blood flowing.
- Take a short jog around the neighborhood or try a morning yoga routine.
Start your day with energy and productivity. Instead of kicking off your day by watching TV or lounging around the house, try to accomplish something in the morning, like doing chores or a simple task. This way, you'll feel a sense of accomplishment and gain extra motivation throughout the day.
- Make a to-do list before bed or as soon as you wake up so you know what you need to get done.
- Some tasks to consider include walking your dog, washing dishes, or stopping by the post office.
Advice
- Place a pen and paper next to your bed so you can easily jot down any tasks or thoughts that arise while you're lying in bed. This helps clear your mind, allowing you to sleep more peacefully.
- Avoid going to bed angry or upset, as this can make it difficult to fall asleep. Take care of negative thoughts before you lay down.
- Try to focus on things you're excited about for the new day, giving yourself a reason to wake up motivated.
