It can be difficult to become an early riser if you're used to sleeping in.Studies show that early risers are more likely to succeed and the saying "the early bird gets the worm" has real life merit.By training your body to get used to rising early in the morning, you can become a morning person.
Step 1: It is a good idea to maintain a regular sleep schedule.
You can create a sleep schedule where you wake up and go to sleep at the same time every day.On average, you should be getting between seven and nine hours of sleep per night.Some people think that getting just one less hour of sleep won't affect their daily functioning or that they can make up for not getting enough sleep on the weekend or a day off.Changes to your sleep schedule will have a negative effect on your sleeping habits and make you sleepy when you wake up.It's not possible to cure daytime fatigue with extra sleep at night.The quality of your sleep is more important than the quantity of sleep you get.If the quality of your sleep is poor, you won't feel well rested, even if you get eight or nine hours of sleep a night.
Step 2: Gradually shift your wake up time.
If you want to avoid the snooze button, shift your wake time over a period of time, rather than setting your alarm to one hour earlier.Ensuring that your sleep habits adapt to your new wake up time will help you adjust to a new sleep schedule.The alarm should be set five minutes earlier.If you want to wake up with your alarm, go to bed five minutes earlier than normal.Push your wake up time back five more minutes by doing this for several days to a week.Try to wake up for several days to a week.Continue until you get the wake up time you want.
Step 3: Four to six hours before your sleep is a good time to not consume caffeine.
Half of the caffeine you consume at 7 pm is still in your body at 11 pm.Coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relief can all contain caffeine.Limit how many cups of coffee you have before you go to sleep, or eliminate all the coffee in your diet at the same time.Alcohol prevents deep sleep and REM sleep.It will keep you in the lighter stages of sleep, which will make it harder for you to fall asleep.If you want a good night's sleep and don't over sleep in the morning, avoid consuming alcohol 1-2 hours before bed.
Step 4: All electronics should be turned off a few hours before bed.
If you want to keep electronics out of your bedroom, switch off your television, iPad, and computer.The type of light these screens emit can interfere with your body's internal clock.Shutting down your computer on a schedule is an option.You won't be able to work on your computer at night or late in the day.You can use sleep features on both PCs and Macs.If you want your computer to be ready to go in the morning, you can schedule a startup time too.
Step 5: It's time for bed if you set an alarm.
You can set an alarm on your phone or computer to wake you up if you forget to stick to your sleep schedule.If you prefer to shut down all electronics a few hours before bed, you can use an alarm on your watch or ask someone you live with to remind you.
Step 6: It is a good idea to do a relaxing activity before bed.
It could be a warm bath, a good book, or a quiet conversation with your partner.Your brain will start relaxing and shutting down if you do a restful activity.Don't lie down in the dark if you find yourself tossing and turning in bed.To get your mind off your inability to sleep, do a relaxing activity in bed.It is possible that doing a relaxing activity will cause you to fall asleep.
Step 7: It's a good idea to put your clothes out before you go to bed.
To save time in the morning and help you feel less stressed when you wake up, spend time the night before coordinating your outfit.Put your clothes in a chair in your closet or bed so you don't waste time trying to figure out what to wear in the morning.
Step 8: It's a good idea to keep your bedroom dark, cool, and quiet.
Light from windows can be blocked with heavy curtains or shades.It's a good idea to cover electronic displays to keep the light out of the room.A sleep mask can be used to help you sleep.If you have trouble sleeping because of loud noises outside your window or a loud sleep partner, consider investing in a noise machine.
Step 9: Wake up with the sun.
The bright lights in your room can be turned on at the same time every day if you set a timer.If you want to wake up earlier in the morning, adjust your timer so the bright lights come on earlier.Your body's internal clock is affected by sunlight.The sun will cause you to wake up in the morning, so this will help you sleep better.Exposure to an hour of morning sunlight is recommended by sleep experts.
Step 10: Don't hit the snooze button on your alarm.
If you hit the "snooze" button on your alarm, you will be more tired in the morning.Your brain goes deeper into sleep when you hit snooze.By the time you wake up, you will be more tired than if you woke up with your alarm.It is possible to get an alarm without a snooze button.You can turn off the snooze option on your alarm.
Step 11: Your morning routine should be positive and consistent.
Open the curtains of your room and let the morning light in.Look forward to your day and treat the morning like a positive experience.Within a certain time, you may start getting dressed and eating breakfast.You should plan out your schedule as you get ready.
Step 12: Try not to wake up with an alarm.
You will be able to get up on your own without an alarm if you stick to a consistent sleep schedule and sleeping pattern.If you go to bed and wake up at the same time every night, your body will get used to a regular sleep schedule.You should be able to wake up at the same time every day because your body will act as its own alarm clock.
Step 13: Do not nap after 3 pm.
The best time to take a nap is before 3 pm.This is the time of the day when you will be sleepy.Naps taken before 3 pm shouldn't affect your sleep.Between 10 and 30 minutes is a good time to take a nap.Sleep inertia is when you feel sleepy after a nap that lasts for more than 30 minutes.naps under 30 minutes should not interfere with your sleep schedule, as this will prevent you from oversleeping the following morning.
Step 14: Sleeping pills should only be used when necessary.
Sleeping pills can help you fall asleep if you take them for a short period of time.They are only a temporary solution.Sleeping pills can make insomnia worse in the long run.When traveling across time zones or recovering from a medical procedure, use sleeping pills and medications only occasionally.Using sleeping pills only when necessary, rather than on a daily basis, will prevent you from being dependent on them to help you sleep.
Step 15: Over-the-counter drugs can cause insomnia and sleep issues.
Many of the drugs have side effects that can affect your sleep patterns.There are medications that can disturb your sleep.Aspirin and other drugs for headaches.There are pain relief products that contain caffeine.Cold and allergy medication.Try to reduce the amount of your medication.You can stop taking these over-the-counter medications if you research alternative methods to treat these issues.
Step 16: A sleep journal is needed.
You can use a sleep journal or diary to identify any habits that keep you awake at night and cause you to sleep in.If you are showing symptoms of a sleep disorder, you may be able to figure it out.What time did you go to bed and wake up?The quality of your sleep and the total sleep hours.The amount of time you were awake."counted sheep" and "stayed in bed with eyes closed" are examples.The amount of food and liquids you consumed before you went to sleep.Your moods before bed include happy and stressed.How long it took you to wake up, and how often you hit the snooze button.Sleeping pills include the dose and time of consumption.If you notice any Triggers that start to repeat in your sleep journal, you might be able to limit or prevent them.You might get a bad night's sleep after drinking two beers or watching tv past midnight.If you want to improve your sleep, try not to drink the following Friday or watch tv late at night.