The 8 Effective Ways to Wake Up Without an Alarm: Get Quality Sleep Now!
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There are two types of people when it comes to sleep. The ones who would jolt awake from the sound of a loud alarm, forcing them to get up and face the day groggily. And the others would wake up naturally before or without an alarm, feeling like they have the right amount of sleep.
Now, the question is: how can you be part of the second group that wakes up refreshed and rested?
It might seem difficult to wake up without an alarm, not trusting your body enough to do so without the loud beeps and noises. But it actually is possible! Read on as I show you some quick ways to wake up without an alarm!
1. Learn Your Body's Circadian Rhythms
The circadian rhythm makes you feel awake or tired. When you allow this rhythm to wake up naturally, you'll feel more alert and energized because it's truly ready to stop sleeping. But when you use an alarm, you tend to feel groggier because you might have disturbed your deep sleep.
That’s why it's crucial to continue a healthy pattern of sleep, sticking to a routine and finding out your body's rhythm. Create consistency with your body and train it to wake up at a certain time, as long as you will get enough sleep. Begin by figuring out the amount of sleep you'll need, which is about seven to nine hours. Then start sleeping at times that will have you wake up at the right moment with the healthy amount of sleep.
2. Have A Sleep Diary and Begin Recording
Before you throw away the alarms, you'll need to understand the way you sleep. Take note of the times that you truly rest and the time your body is awake. There have been studies that show that people tend to go to sleep late and wake up early throughout the work week, which would cause lack of sleep. That is why it's important to sleep and wake up at the same time every day.
Remember, you need seven to nine hours of sleep every day.
3. Have More Time Outdoors
Did you know that one's circadian rhythms are also determined by the person's exposure to both light and darkness? That's why people feel more awake and energized when under the sun and begin to feel tired during the night or in dark environments. That's why you should get some time under the sun during the day, even if it's just for an hour or so.
If you go to work before the sun rises, then take short walks during your break to be exposed to the sun. If that isn't possible, work near bright windows or take a break near the sunny areas.
4. Begin Weaning Off the Alarms
Once you have found out how many hours your body really needs to stay energized and alert, then it's time to start weaning off the alarm clock. Do this during the weekends and holidays first to avoid the risk of oversleeping. Take note that as you begin adjusting your sleep without an alarm, you may wake up later than you should. That is why I recommend you to do this during your days off.
5. Have A Good Sleep Environment
It's also important to have a healthy sleeping environment so you'll be able to fall asleep and wake up in a healthy manner. It's best to keep your bedroom clean and free from clutter, and that your curtains are slightly open to let the morning light in. It may also be time to start a good routine to prepare your body for sleep and to wake it up in the morning. Hot baths before bedtime and stretches after waking up are best. You could also try some meditation to clear your mind.
6. Avoid Blocking Off Your Room's Sounds
When weaning off your alarm clock, have a softer sound and avoid the snooze button. Go for more natural sounds with your alarm. It's also recommended to use a real alarm clock instead of your phone, as the screen may end up delaying the release of melatonin in your body, which helps you sleep. Yes, this means no gadgets at least an hour before bedtime!
Also, avoid using a white noise machine or set it to stop before the morning. The natural sounds outside your home at dawn can help wake you up easily.
7. Have Good Exercise and Eat Healthily
Have a consistent exercise routine, which helps with your quality of sleep. Go for at least half an hour of exercise three to four times a week. Pair this with a healthy diet with lean proteins and a lot of vegetables. Go for food rich in tryptophan such as eggs, milk, nuts, or bananas. Avoid caffeine, especially during the late afternoon or night!
8. Be Patient and Continue the Routine
And lastly, just stay patient and continue your routine. Understand that waking up without an alarm can take a few nights until your body gets used to it. Avoid sleeping later than you should and tell your body to wake up at a specific time every day. You'll be surprised to know how effective it is!
Wrapping It Up
You'll know it's a great day when you get the right amount of sleep and without the need to jolt awake with an irritating alarm. As long as you learn how to trust your body and understand how it works, along with a good sleeping schedule, then you will be able to start having quality sleep and get the right amount of it. It's healthy AND helps you with energy!
I hope that this article on how to wake up without an alarm helped you become more knowledgeable on what you should do to sleep better. So, don't wait any longer and try out these tips today!
Want to forget about alarms for a few days? Start following Layla’s tips on a yoga retreat where you won’t even have to worry about the time!