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How to Wake up Immediately in the Morning

How to Wake up Immediately in the Morning
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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.

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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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Jennifer Smith

Life Coach & Personal Growth Blogger

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Last Updated on July 21, 2021

The Importance of Reminders (And How to Make a Reminder Work)

The Importance of Reminders (And How to Make a Reminder Work)
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No matter how well you set up your todo list and calendar, you aren’t going to get things done unless you have a reliable way of reminding yourself to actually do them.

Anyone who’s spent an hour writing up the perfect grocery list only to realize at the store that they forgot to bring the list understands the importance of reminders.

Reminders of some sort or another are what turn a collection of paper goods or web services into what David Allen calls a “trusted system.”[1]

A lot of people resist getting better organized. No matter what kind of chaotic mess, their lives are on a day-to-day basis because they know themselves well enough to know that there’s after all that work they’ll probably forget to take their lists with them when it matters most.

Fortunately, there are ways to make sure we remember to check our lists — and to remember to do the things we need to do, whether they’re on a list or not.

In most cases, we need a lot of pushing at first, for example by making a reminder, but eventually we build up enough momentum that doing what needs doing becomes a habit — not an exception.

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From Creating Reminders to Building Habits

A habit is any act we engage in automatically without thinking about it.

For example, when you brush your teeth, you don’t have to think about every single step from start to finish; once you stagger up to the sink, habit takes over (and, really, habit got you to the sink in the first place) and you find yourself putting toothpaste on your toothbrush, putting the toothbrush in your mouth (and never your ear!), spitting, rinsing, and so on without any conscious effort at all.

This is a good thing because if you’re anything like me, you’re not even capable of conscious thought when you’re brushing your teeth.

The good news is you already have a whole set of productivity habits you’ve built up over the course of your life. The bad news is, a lot of them aren’t very good habits.

That quick game Frogger to “loosen you up” before you get working, that always ends up being 6 hours of Frogger –– that’s a habit. And as you know, habits like that can be hard to break — which is one of the reasons why habits are so important in the first place.

Once you’ve replaced an unproductive habit with a more productive one, the new habit will be just as hard to break as the old one was. Getting there, though, can be a chore!

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The old saw about anything you do for 21 days becoming a habit has been pretty much discredited, but there is a kernel of truth there — anything you do long enough becomes an ingrained behavior, a habit. Some people pick up habits quickly, others over a longer time span, but eventually, the behaviors become automatic.

Building productive habits, then, is a matter of repeating a desired behavior over a long enough period of time that you start doing it without thinking.

But how do you remember to do that? And what about the things that don’t need to be habits — the one-off events, like taking your paycheck stubs to your mortgage banker or making a particular phone call?

The trick to reminding yourself often enough for something to become a habit, or just that one time that you need to do something, is to interrupt yourself in some way in a way that triggers the desired behavior.

The Wonderful Thing About Triggers — Reminders

A trigger is anything that you put “in your way” to remind you to do something. The best triggers are related in some way to the behavior you want to produce.

For instance, if you want to remember to take something to work that you wouldn’t normally take, you might place it in front of the door so you have to pick it up to get out of your house.

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But anything that catches your attention and reminds you to do something can be a trigger. An alarm clock or kitchen timer is a perfect example — when the bell rings, you know to wake up or take the quiche out of the oven. (Hopefully you remember which trigger goes with which behavior!)

If you want to instill a habit, the thing to do is to place a trigger in your path to remind you to do whatever it is you’re trying to make into a habit — and keep it there until you realize that you’ve already done the thing it’s supposed to remind you of.

For instance, a post-it saying “count your calories” placed on the refrigerator door (or maybe on your favorite sugary snack itself)  can help you remember that you’re supposed to be cutting back — until one day you realize that you don’t need to be reminded anymore.

These triggers all require a lot of forethought, though — you have to remember that you need to remember something in the first place.

For a lot of tasks, the best reminder is one that’s completely automated — you set it up and then forget about it, trusting the trigger to pop up when you need it.

How to Make a Reminder Works for You

Computers and ubiquity of mobile Internet-connected devices make it possible to set up automatic triggers for just about anything.

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Desktop software like Outlook will pop up reminders on your desktop screen, and most online services go an extra step and send reminders via email or SMS text message — just the thing to keep you on track. Sandy, for example, just does automatic reminders.

Automated reminders can help you build habits — but it can also help you remember things that are too important to be trusted even to habit. Diabetics who need to take their insulin, HIV patients whose medication must be taken at an exact time in a precise order, phone calls that have to be made exactly on time, and other crucial events require triggers even when the habit is already in place.

My advice is to set reminders for just about everything — have them sent to your mobile phone in some way (either through a built-in calendar or an online service that sends updates) so you never have to think about it — and never have to worry about forgetting.

Your weekly review is a good time to enter new reminders for the coming weeks or months. I simply don’t want to think about what I’m supposed to be doing; I want to be reminded so I can think just about actually doing it.

I tend to use my calendar for reminders, mostly, though I do like Sandy quite a bit.

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Featured photo credit: Unsplash via unsplash.com

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Reference

[1] Getting Things Done: Trusted System

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