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How to Wake up Immediately in the Morning

How to Wake up Immediately in the Morning

Waking up in the morning can be a real effort and it is a struggle for many people to get out of bed. The temptation to hit the snooze button on the alarm clock just to capture another ten minutes of time in bed can be overwhelmingly tempting. Having difficulty waking in the morning can cause further problems if it also affects work or college, especially if you are regularly turning up late or flustered from rushing around to arrive in time. The struggle to wake up and get out of bed in the mornings can have a negative impact on your whole day and if the problem persists can start getting you down. There are changes you can make that will help resolve the difficulties you have rising in the morning and make getting up easier.

Move the Alarm Clock

If you have your alarm beside your bed within easy reach, the temptation will be to stretch out and either switch it off or hit the snooze button. By placing it on the other side of the room, you will have to get out of bed to turn it off. Once you are out of bed, it’s easy to stay up and get going with your day. When choosing an alarm clock, select one that will wake you up effectively but not put you into a bad mood. Some people prefer a traditional sounding alarm; others prefer a favorite radio station coming on. Whatever the option, choose one that you won’t find so irritating that you are annoyed by it every morning!

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Develop a regular sleeping pattern

Your body will find it easier to the habit of waking at the same time if you establish a regular sleeping pattern. Try to go to bed at roughly the same time each night and keep the alarm set for the same time, even at weekends. Your body will then have a chance to get used to this pattern.

Practice

It’s much easier to get up when you can do it on auto-pilot rather than having to put conscious effort into it. Even if you have the best intentions the night before about getting up at a certain time, it often won’t seem as appealing the next morning, when you are warm and comfortable in bed. The trick is continued practice. Push yourself to get up immediately on waking and in time it will become a habitual routine with no conscious thought required.

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Harness natural light

If it’s very dark inside, consider adjusting the blinds so that natural light can come into the room in the morning and help wake you more naturally. The light will stimulate your body to stop the release of the sleep hormone melatonin and you will naturally be more ready to wake when its time to get up.

Try a natural light alarm clock

Sometimes it’s not possible to rely on light from outside to wake you up. This can be a particular problem during dark winter months when many people find it more difficult getting up in the mornings. If you have this particular problem there are alarm clocks designed to mimic daylight. These natural light alarm clocks gradually increase in brightness over a pre-set time prior to their alarm going off, simulating the breaking of dawn and the sun rising.

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Plan your sleep in cycles

Sleep cycles last approximately ninety minutes so aim for a length of sleep that is multiples of this to prevent trying to wake up mid cycle. If you wake up shortly before your alarm is set to go off, get up anyway as it will likely be due to you reaching the end of a sleep cycle. This will be much easier for your body, than falling back to sleep, only to be jarred awake again by the alarm, during the next cycle.

Get Moving

Get moving as soon as you get up. This stimulates your brain and body, and shrug off the sleep. Going for a run, or a yoga session will do wonders for you. Exercise can also be a good motivating factor for getting up straight away if you have to fit it in before work. If this all sounds too strenuous, even a few stretches will help your body loosen up and start moving.

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Freshen Up

Having a refreshing shower can be a great way of ‘rinsing’ off the sleepiness. Alternate the temperature between hot and cold to stimulate the lymphatic system and use shower gels with revitalizing mint or citrus fruit scents.

Have an incentive

Plan something you enjoy for first thing in the morning. This could be something as simple as a favorite breakfast choice ; making getting up more appealing as a result.

Try to get quality sleep

Having a good, quality sleep will help you feel refreshed and re-energized and more ready to get up. As mush as possible try to minimize any noise or light pollution; make sure your bed is comfortable and the bedroom is warm without being too hot (ideally a few degrees less than the temperature set in the living areas). Avoid stimulants later in the day (for example, caffeine) which can stay active in your body for up to six hours. Limit alcohol and avoid eating heavy meals late in the day, as the body will be busy trying to process them rather than resting.

Avoid using technology late at night. Modern TVs, tablets and laptops use LED lighting that is similar to daylight which prevents melatonin being released and triggering tiredness, this keeps you awake for longer and can disrupt your sleeping pattern. This will reduce the amount of hour’s sleep you require and result in difficulty getting up the next morning. Getting into the practice of having a good quality and quantity of sleep will help you to wake up immediately in the morning.

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6 Simple Steps to Make Progress Towards Achieving Goals

6 Simple Steps to Make Progress Towards Achieving Goals

Every day that goes by you either move closer towards achieving a goal or you move further away from that goal.

If you take specific step, you can be assured that you are moving towards our goal. If you do nothing, you are moving away from the goal.

By being still, you lose momentum, and the level of inertia of our current position increases.

Following these steps will guarantee that you will make progress towards achieving goals each day:

1. Gain a clear picture of what you want to achieve

You can’t move towards a goal unless you have a clear idea about what that goal is. This picture must be specific.

You can’t simply state that you want “a better job”; rather you must clearly picture what that job will be and why it will be better.

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You can’t simply have the goal of “being self-employed”; instead, you need to have a clear picture of what you will be doing and how that will change your life.

2. Spend time visualizing your success

As part of gaining a clear picture about your goal, frequently take time visualizing yourself achieving your goal.

Get as detailed as possible in your mind, even taking the time to write down your goals in significant detail.

Whenever you find yourself getting discouraged go somewhere, quiet for a little while and use that time to visualize success in your endeavors.

3. Associate immense pleasure with achieving your goal

A third step is to associate immense pleasure that will occur when you achieve your goals. This can be a natural outflow of the visualization process in step two.

Consider how you will feel when succeed. What will it be like? How much joy will you have? How will you celebrate?

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Make the level of pleasure as deep and realistic as possible. The more pleasure you associate with achieving your goal, the easier it will be to get out of your comfort zone and do the things needed to achieve that goal.

4. Associate intense pain with the idea of failure

Another motivator that will push you towards the goal is the pain you associate with not achieving your goal.

In college, this is the motivator that pushes students to write an essay the day before it is due; the pain of failing has become very real to them.

What are the pains associated with not achieving your goals? What will you NOT have? What will it look like to those around you? How will you feel about yourself?

Get these pains clear in your mind and use them to push you towards action. Be careful here to always use the pain to push you towards action.

Remember these pains are not inevitable. You know you can achieve your goals.

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5. Focus on doing something important each day towards reaching your goals

As I mentioned in the introduction, each day that goes past without action towards your goal plants you further in your current situation. As such, you need to do something each and every day towards achieving your goal. 

Start by identifying the important activities that need to do to achieve your goal. Every goal can be broken down in to a number of steps and those steps can be broken down further into the activities needed to achieve those goals. 

You need to do something every day from this list. That means even on days when you are busy with other things, tired, or when unexpected things fill your time, you need to find someway to do something that helps you move forward. 

Even if it is a simple act, it will help you keep your personal momentum moving in the right direction.

6. Keep your goal at the forefront of your mind

Not only do you need to have a clear picture in your mind about what you would like to achieve in your goal, you also need to keep that goal at the front for your mind.

There are many ways you can keep yourself reminded about your goal. One idea is creating a storyboard with photos about what you want to achieve.

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A number of years ago, I set the goal of going to the Olympic Games. I set a storyboard filled with photos of the Olympics and of the city where the games were hosted. I placed the poster in a place where I would see it all the time when I was working. It helped me make the progress I needed to for my goal to come true.

Now, a number of years later, I have been to four consecutive Olympic Games.

You may also want to use your calendar system (such as Outlook or Google Calendar) to set reminders. Have the reminders keep you focused on the goal you want to achieve.

While these six steps are simple, they are very rewarding.  Put them into action and you will achieve your goals.

Featured photo credit: Pexels via pexels.com

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