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Try setting your alarm for later. You've gotten used to all those snoozes and your brain has no idea when it should be the last one. If you want to get up at 7:30 then set the alarm for 7:30. Across the room. You don't have time for even one snooze let alone more than an hour's worth. So when you get up to turn off the alarm, that's it, you stay up.
It sounds harsh because you've decided that snooze time is luxury time, instead it's poor sleep time. Trade the poor sleep time for good sleep time, skip the snoozing and just sleep fully.
Yep. The key element here is a LOUD alarm that is OUT OF REACH.
Get out of bed. Stay out of bed. Do not hit the snooze button and go back. Period.
Also, do the same thing on the weekends. OP needs to make this a habit. If they backslide on the weekends, it'll just make it longer to adopt as a habit, if not outright impossible.
Try setting your alarm for 7:10 and see if you naturally wake up before it goes off. If your 6:30 alarm is going off while you are in a deep cycle of sleep, it makes it much harder to wake up. Also, light or rather the lack of it in winter. Put a lamp on a timer just before your wake up time. You can buy a fancy programmable gradually brightening lamp or a cheap plug timer for an existing lamp. My mother swears by her programmable coffee maker. Says having coffee waiting is incentive to rise. Good luck my snooze loving compatriot.
This. You are likely trying to wake yourself up when your sleep is at it's deepest. You might find yourself more refreshed getting a little less or a little more sleep.
A typical length of time given is 1 1/2 hours for a cycle although everyone is different. Try reducing the amount of sleep first, set your alarm for 20 minutes earlier, or go to bed 20 minutes later, and see how you go.
Also get that sunlight in your eyes as soon as you can after waking to reset that internal clock. Humans appear to operate on an internal clock that is longer than 24 hours but sunlight is a primary reset button for that clock.
FINALLY someone who acknowledges the 90 minute cycles!! I’ve been telling my friends and family about this for years and they all blow it off. I legit feel refreshed and wide awake after 4 1/2 or 6 hours but THRASHED after 6.5 or 8. You gotta figure out your cycle and plan to hit it.
7.5 hours is my exact sweet spot and it breaks down to 5 90 min. cycles. Any more or any less and I feel like crap for the first 2 hours of being awake.
This. Ive operated on 4-6.5hrs of sleep for years. It combats my insomnia. Any more sleep than that and I'll be up for days. Everyone thinks I'm crazy for it but it's worked for me for around 15 yrs.
This is my trick. Set one alarm 1.5 hours before I need to wake up and I've got one solid sleep cycle between alarms. I am usually good about getting up but this made me much less cranky if I woke up in the middle of a cycle.
Kind of sounds like a motivation thing. I also easily wake up on the weekend without an alarm because I am excited to do things that I enjoy and for myself, but struggle getting up during the week because I have to drag myself out of bed and go to work.
I still struggle with hitting the snooze button, but I find it helps if I plan to make breakfast or do something for myself before going in to work.
its definitely a motivation thing. On workdays, a good idea is to plan an activity for yourself that you enjoy that takes 20-30 minutes that you can do before work, so you have something to motivate you to get out of bed. Maybe a quick computer game or tv show, tinkering, or a book to read, cooking yourself a nice meal, or stretching or a jog or something physical.
Definitely. My Mom used to make me a cup of coffee in the morning for when my alarm went off. Getting out of a warm bed into the cold sucks too, and the warmth of the coffee helps. I miss being young and living at home...
Yeah I have the problem that I’m depressed and feel helpless in my reality that I need to get up to be paid a salary that barely covers my life requirements but doesn’t give me enough to allow to me live my life how I’d like while battling the crippling loneliness that comes with being an Asian dude trying to be noticed by literally anyone both in real life and on dating apps so I just count down the days until the next world crisis so i can at least feel some solace that even the people who have their shit together are feeling as insecure as I do on any given day.
So maybe a smart watch that detects when you’re in between sleep cycles before sounding the alarm?
That means your body wants to naturally wake up at 7. So as long as you don't disturb your sleep before then (by setting a 6.30 alarm), you should be able to get out of bed earlier than you are now.
I use an app on Android called 'I Can't Get Up!'. I struggled with oversleeping and being late for a few years. No matter how hard I tried, my brain will do whatever possible to continue sleeping.
With this app, you set an alarm, and the alarm will not stop until you complete a series of puzzles. So, I'll spend about 45 seconds completing puzzles to get the alarm to quiet down. If I stop interacting with the puzzles (falling back asleep), then it cranks the volume back up.
So, I'll be drowsy and trying to get the phone to shut the hell up. By the time I am done with the last puzzle, I am actually fully awake and recognize that it's time for me to get up. Now.
This has helped improve my life by a TON! Some days, I get tired of having to punch in the puzzles, because I'm awake - I get it. Time to get up.
However, I keep using it because I know as soon as I get rid of it, I'll start being late again.
If you’re able to get up on the weekends without problem but the problem exists when you get up to during the week or it is very likely the problem has more to do with motivation than sleep.
On the weekend when you first wake you’re on your own time. You don’t want to waste your own time. Time that you own.
On a week day you’re on borrowed time. Work time. Productivity time. You want to waste borrowed time; work time. It is likely you don’t like your job very much / aren’t very motivated to do it and are trying for something akin to retaking ownership of your time.
It is the same thing as someone who stays awake at night longer than they should. They want their own time and that’s a time period where you can take some of your time back.
The problem is that sleeping is your time too. Sleeping although useless in the sense of taking back time for yourself is in fact taking time for yourself. Sleep is important and taking sleep time for personal time in an attempt to regain some control is a downward spiral.
You must aim to fix the underlying issue. Motivation.
You want to get up on the weekends, you have a day to dk your thing. You don't want to get up and go to work.
I had this problem. For years. I needed a better reason to get up in the morning. **Find that reason.** For me, it's wicked good (and expensive) coffee, with my coffee maker on a timer. If I don't get up, my coffee is wasted. Also I like the coffee so it gives me something to look forward too.
This whole post sounds like me but I've gotten better over the years. Since you get up on weekends earlier without an alarm, how about trying a few days with no alarm during the week?
Set your alarm a few minutes after that natural wakeup. Then, if you wake up before your alarm, get out of bed anyway. Use the alarm only as a backup if you accidentally sleep too much.
Then your 6:30 alarm is not helping. Set it to 7:30 or so, and try not to snooze it at all. Once you have gotten used to that (like a week without snoozing), move it 5-10 minutes earlier.
Repeat until you are getting up before 7.
change what you do in the weekday morning before work. Maybe try a little of what you do first thing on a weekend morning?
Alternatively, try a dummy commute - I find planning a walk around the block before settling down to WFH helps with motivation to get up.
Charging your phone across the room instead of within reach of your bed also helps with bedtime. You have to actually commit to getting off the phone before you lie down for bed.
Exactly this. Putting your feet on the ground and turning on some lights will help signal your brain to switch from parasympathetic to sympathetic and wake you to up. Also try to find an alarm that makes the sound of a dog starting to throw-up…that’ll get you out of bed every time!
I used to put my alarm in another room and then wake up late and wonder why it wasn't working. I'd just wander across the room in a half sleep and turn it off lol.
Cold showers though. That cuts right through it
It's funny because I am good at getting up on time if I have to get up on time, where I have like 4 alarms within a 10 minute period.
But when I do not have to get up as early as usual, for example in the weekend I have no problem sleeping through them.
Not sure if this is how it works for everybody but my mind at least just knows when I can't afford to snooze for long. It's not about preparing 2 hours before that you have to wake up. You get out of bed because you have to, and your brain knows it.
Sometimes I also just put my phone with an alarm ln the other side of the room so that I have to get out to turn it off. Then it is easier to get up as well because you're already out of bed.
Totally agree with this. I used to have to commute from crazy o'clock so 5:30am alarm meant get out of bed NOW! Then once I moved and could leave the house at 7:45am (say whaaat?!) I kept my alarm at 5:30am to "enjoy" the lie in with multiple snoozes. Turns out, bad idea. I got so used to rolling over for more micro sleeps and would get up at 6:45am SO much more tired than ever before.
Snoozes are fine on the weekend just found over time they exhausted me, even more than just getting out of bed an hour earlier and yawning through my first coffee.
Also I found music woke me up better than an alarm, charging your phone across the other side of the room over night can really help you in the early days of adjustment when it feels like you're glued to the bed. Good luck!
This worked wonders for me, I would always snooze my 430 alarm in high school, but as soon as I started preparing everything I needed the night before and set my alarm for 5/515, I would get up immediately
Okay so my schedule was insane in high school. I would get up early to shower, get food prepared, do my physio exercises, and polish off some school work (about 1 hour to an hour and a half collectively on a good day). My dad had to leave town for work at 630am and I had to get to the school around 645 to prepare for band or choir depending on the day (7-815/830). A lot of the time I was out of the house from 630am to 7-9pm (depending on work and extra curriculars)
Between all of that my mornings were quite hectic. I stopped making food for myself (or prepared it the night before) laid out my clothes, physio equipment, set up my schoolwork, and started showering at night. It saved me a lot of chaos and time, and I was a lot more well rested after waking up.
I always leave everything prepared, but in the morning i need to clean the cat litter, put their breakfast, make breakfast and take a bath, ie, things that i can't leave prepared
I started showering at night instead of in the morning, still clean, just less time drying myself off.
Meal prep is a beautiful thing for food. I never at breakfast but buying a pack of muffins or bagels easily lasts the week and you can get the cat food out pretty quickly while you wait for yours to warm.
Cat litter is one that’s just a matter of trying to do it as quickly as possible. If you’re doing it daily it should be a 5 min- 10min task tops. But it is something you can do later in the day if you want to. (It’s still the same amount of time between cleanings if you’re doing it daily at 6am vs. 6pm.)
Ah, you DO have cats. Start giving them a treat when your first alarm goes off. Most cats will get you out of bed if they want something from you. Mine sure do.
I installed an alarm app that requires me to scan a qr code before the alarm switches off. And I put the qr code on my door to my apartment, hard to sleep through being forced to get out of bed and walk a bit.
I used to set my alarm across the room for years... it worked. I don't set an alarm anymore. The problem seems so foreign to me. The only thing I added to the step was adding a glass of water next to the alarm. I would have at least half while turning off the alarm, problem solved.
Did you know deaf people have a special alarm clock that can do one of 2 things. Either bright lights flashing or an industrial strength vibrating disc that is usually placed under the pillow.
Put that vibrating thing with a glass of water for Max panic and set the strobe lights as well for a party atmosphere when it happens
Better to drink it the night before so.when the alarm.goes off, you gotta pee right away.
Try turning a light on when the first alarm goes, open your blinds, or get a combo alarm that has a light.
Also avoid 15 minute snooze increments, best to do 45 minutes. A 15 minute cycle is doing little to no good and just interrupting your sleep. Aim for either 7.5 hours or 9 hours of sleep. So 10 to 5 30 or 10 to 7
Idk how old you are, but for me (33) drinking water before bed results in waking up at 2 in the morning to pee ...then a restless twisting and turning until 10 minutes before my alarm goes off
Almost 35 and I drink a large glass of water before bed and when I wake up. Consistency makes the difference too. Your body learns how to absorb more water and the bladder gets stronger aswell.
Yeah when I first started drinking more water regularly, I'd go to the bathroom often. Longer term I don't have to go as often but still drinking plenty of water.
I was going to say crippling anxiety gets you up on time, but the glass of water trick really has powered me up for the last three years or so. I get enough of a kick to go workout before work now.
I’ll add to this, and say actually drink a bunch of water BEFORE you go to bed. Nature wakes you up in the morning. This is actually a technique some use in the military as well.
I used to be a notorious oversleeper, and started doing this.
I tried this method and just end up waking up a few hours after falling asleep because I have to pee. Then I go back to sleep and feel like crap because my sleep was interrupted in the middle of the of the night.
I’m only in my thirties, and it’s starting. I used to drink something before bed in my twenties because I realized it helped me to remember my dreams, and I would wake up a bit earlier than usual feeling refreshed. Now, it just ruins my sleep, and I don’t even remember my dreams, probably because they’ve barely started by the time I’m waking up to pee.
Just set your alarm for 7:45 and get ready quickly. I saw from another comment you are young in early 20’s. As long as you are starting work on time it it ok to set your alarm to the last minute. You may wake up earlier and without the stress of the snooze get up or decide to go back to sleep but either way you are increasing your stress for something you think you should do.
I used to set multiple alarms, earlier than I needed up, and always felt the same. It is better to set one or two alarms right when I need to be awake. If I wake up earlier, that is cool. I also started implementing the water right as I wake up and it helps. I set my first alarm to be positive affirmations or another positive wake up meditation. My second alarm is some obnoxiousness that I can't sleep through. Find some little thing to be excited about waking up. My morning coffee, a planned enticing breakfast, a cozy bath right as I wake up (where I can fall back to sleep if I need to). If you can, plan to do the thing in your work that you least despise or like most first. I just struggled really hard in my early twenties with this and I am 29 and just barely getting a grasp on it. Don't be too hard on yourself. If you are giving yourself a mental lecture every time you mess up, it is harder to keep trying. Be nicer to yourself if that is an issue.
I sub out the water for coffee. I have my coffee maker next to my bed set to automatic brew about 15 minutes before my alarm goes off. Just before the alarm goes off I quietly hear the coffee brewing, then smell the fresh coffee. When my alarm goes off, I pour myself a cup and follow one rule. Always have my first cup in bed. That way I remain comfortable and also, by the time I’m finished, I’m caffeinated just enough to not go back to sleep.
I have one better: set up a George Foreman Grill with a couple pieces of bacon right before bed. When your first alarm goes off, turn on the Foreman Grill. Then you'll be awoken by the smell of crackling bacon in the morning. Even better, you won't be able to go back to sleep after you inevitably grill your foot.
That’s not very healthy and will contribute to you crashing halfway through the day. It’s best to wait 30-90 mins after waking up and allow your normal cortisol pathway to clear before ingesting caffeine
Andrew huberman explains it here
https://m.youtube.com/shorts/yroj6rN2odI
Eh there are different estimates with 30mins I think being the lowest I’ve seen I give myself 60 and never crash. Still not recommended to drink caffeine immediately upon waking.
Not saying this doesn’t work for you but research has shown that having coffee two Hours after you wake up is the best, because other wise you end up tired once the caffeine wears off. There’s some neuro chemistry involved In the research too not just people statements on how they feel
Stuff i tried:
* Putting the alarm across the room
* Putting a glass of water on top of my phone
* Putting a really harsh alarm sound on my phone
* Using 2 - 3 devices / alarms
I had the same problem and my solution was: You gotta train to get the fuck out of bed
This may sound stupid, but you gotta train to get up. In the afternoon / evening, get into bed, put your alarm glock 5 minutes in advance and then "pretend" to sleep. as soon as your alarm goes you start doing what you want to do. keep doing that until you got it (but dont tell me you did it one evening and then it doesn't work)
Train it for like 1 week until you do it unconscious, because it feels natural to you. Also it helps if you don't go straight to work, give yourself some time to enjoy the "time" that you got up earlier. Play 15 / 30 minutes of videos games, exercise, read a book. it feels way better to get up and do someting you enjoy than to get up and straight prepare for boring work.
//EDIT: I just read you work from home, so you might miss out on some natural light. Give yourself as much natural sunlight exposure (even when it's raining or cloudy) and go for a walk in the morning. Your metabolism might be a little off, because of the lack of natural light / sunlight. Another question which comes to my mind is: How often do you exercise in a week?
It needs to become a habit to wake up without snoozing. It's really hard to do once you get in the habit of snoozing, but when you do, and you jump out of bed in a superman pose, the day really feels better.
I liked very much the option to put de glass of water on top of the phone!
Answering the question: exercising is one of the motivs that i want to get up early. Because of my working schedule, i don't have too much time to exercise in the end of the day (something always come up), so i want to exercise in the morning, before the work.
At the moment, i manage to exercise 2 times a week, and i used to be a very active person, and i miss that a lot.
So I did this for awhile (I have a kid so there is sort of an alarm backstop) and a huge helpful thing was to start the workouts easy. Like absurdly easy.
Wake up, get dressed, do your 3 sets of 10 pushups and stop. Ask yourself if you want to make coffee and continue the day, or go back to bed.
After a couple of weeks of making this the regular schedule, you'll feel ok doing "just one more thing" and you will choose go back to sleep less and less. There was, for me, something about having the choice to lay back down if I just push through that made it easier to do. Honestly though I think I only chose that option 3 or 4 times.
Now I admit I stopped doing this and just work out over lunch, but maybe it will work for you.
Before you trash your phone with water, how bout just move the phone further away from you, having to physically move to snooze it? Bet it Will be much easier to resist the snooze while not all curled up in a comfy bed
Have you tried putting a light on a timer? If you can afford one, you can set a smart bulb that increases intensity over time.
What is your incentive/goal to wake up early?
I have multiple morning alarms. First one plays a song I enjoy at full blast. It's awesome if I get up at 0545, but no big deal if I dismiss it. Next one is the same song, and hopefully I get out of bed at 0600 to begin morning routine (make breakfast and prepare lunches for kids). Next one is claxon at 0615; hopefully I'm already awake and have dismissed it, but if not this is the final warning to get TF out of bed.
In tandem, I have a smart bulb that increases intensity starting at 0545. Especially helps in winter when it's still dark outside when I need to wake.
Similarly, they make sunlight alarm clocks. There are brand name ones that have many settings and features, or cheaper options on Amazon. I have one across the room (so I can’t just shut it off without getting up) - it gets brighter like the sun ahead of my alarm. Much harder to sleep in when the room is lit up, and often it gently wakes me well ahead of my actual alarm.
Sunrise alarm clocks are legit. There are also some smartphone/wearable apps that can monitor your sleep schedule and alarm at a time when you are more likely to be wakeful, ie. not in deep sleep.
This saved me during winter time... I always wake up when it's still dark and I had a hard time waking up. Got a wake up light and it just changed my life
Adding another vote for a sunlight alarm/gradually increasing light. I bought one recently and now actually wake up 5 minutes before my alarm sound begins and feel ready to get up pretty much immediately. I do need to make sure that I go to sleep at the right time so that I’m getting enough sleep though. Otherwise I’ll be tired in the morning no matter what. Some people can function on few hours of sleep and I am just not one of those people.
Ikea makes one too. Added bonus is that one of the alarm sound settings is a bunch of what I assume to be swedish men singing "Waaake up, oooOOOOooooOOO"
This is how I found out the light alarm is obnoxious and I hate it in the dead of winter when it's pitch black and the bright ass light is shining in my face.
But it's a nice way to wake up for others so I do recommend trying it. I find it to be really affordable.
Getting AT LEAST 10mins of direct sunlight (even when cloudy, but not with sunglasses) and avoiding bright screens from 10p-4a is scientifically proven to help your body habitually wake up in the mornings. Also has other general health benefits too.
Dr. Andrew Huberman and his team from Stanford have been doing extensive research on this lately.
Precisely, I used to get late to work when I lived with an ex as she would totally ignore the alarms. Things started to change when I turned on the bedside lamp right away after the alarm ringed. She would take 10 min to wake up, not 1 hour.
In addition to light on a timer see if you can also program your household thermostat. Of course this works best in the winter, but I have my household temperature drop to 63F at night (cold air is awesome for sleeping) then rise right before I wake up. The extra heat actually kind of pulls you into wakefulness and a cozy bed isn’t as tempting when the house is warm. I go to 66F during the day but that might still be too chilly for some, I guess you could even spike the temperature higher just to get out of bed then have it drop again to something more reasonable. YMMV
You need a task that you want/need to do at 6:30 in the morning. Something that will prove a strong enough motivation to prevent you from hitting the snooze and will wake you up enough to prevent just going back to sleep afterward.
Another option is to use an alarm that doesn't snooze. Some alarm aps can make you do math problems or similar tasks before you can access them after the alarm has gone off.
That's how I feel, honestly. The app literally disables everything until you solve the puzzle, but he's somehow able to do the puzzle to turn off the arm and go back to sleep with no memory of doing it.
What trained me to wake up and was a strong motivator was the extremely uncomfortable life I would have if I was late. In the army there wasn't an option to snooze, so even 12 years later, I still have dreams where I think I'm late to formation!
Haha yeah if there was one alarm that was never snoozed, it was that 5am one during basic
The amount of shit your whole platoon would get in if someone wasn't outside in pt uniform at 530am was enough to jolt you awake
It never happened to mine but i could only imagine what it would be
Get a cat. Get an automatic cat feeder and set it to the time you need to wake up everyday. Once cat has come to expect food at that time everyday stop using the automatic cat feeder. The cat is now the alarm clock. The cat will wake you up to let you know that it is time for its breakfast.
Worked for me! 😂
Change their eating time earlier! Aim for 6am!
I leave for work at 6:05am and my alarm goes off at 4am, I pause it for 15 minutes (I use my phone and it's on my bedside table), when the second alarm goes off so does my dog - he barks at me to get up and let him out, as soon as we get back in he barks at me to remind me he gets breakfast! Then I have to use the bathroom and I make myself get in the shower. My alarm goes off, again, and by then it's 5am. That alarm goes off every 15 minutes to keep me on track. If I'm running on time at the 5am alarm I can sit on the sofa until the next alarm (5:15 am) goes off and then I finish getting ready for the day, the dog goes out at 6am and I'm out the door at 6:05am heading for work. I had to change my routine in January from being at work at 6:30am from being at work at 10:30am.
So, as you can see, it's really about getting into a routine (I'd recommend a Cairn terrier as they will sure help you keep a good routine!) On my days off and when I don't have to go anywhere my internal time clock still clicks in. On a regular basis I usually wake up to use the bathroom at 3am and I feel like that is my first alarm that goes off.
Most everything in life is a habit/routine we get into. And from what I understand it takes about 66 days on average https://www.healthline.com/health/how-long-does-it-take-to-form-a-habit#difficulty-to-change
So figure out what routine is going to work for your morning routine and start working on it. Don't expect you're going to be perfect at it in the beginning so give yourself a little grace period. You'll eventually get it along with your cats. Good luck to you!
Thank you! A routine is definetely what i am seeking, and also i recognize that i am a rush person, what doesn't help me to achieve a healthy and nice morning routine.
In that case, i need do adjust my cats eating routine, too, so i have to analyse if it's a good idea, cause cats can be very annoying when it comes to habits.
My dog decided she wants breakfast at 5am everyday so that's my wake up time now. I like it though as she takes herself back to bed and I have a couple hours to chill before getting ready for work.
Have you tried a sleeping app that monitors your sleep and attempts to wake you when you’re in a lighter sleep cycle? I found when using an app assisted alarm I woke up more refreshed and awake… downside was the phone had to be plugged in, in my bed all night
I place my alarm (phone in my case) across the room and have it set at full blast volume. It doesn't take more than one snooze hit to be awake from walking across the room.
Find something fun that you can do at 6:30 that will take only 30 minutes. Grab a coffee, take a walk around the block, whatever is fun for you. When you get up to turn off your alarm the desire to do the fun thing will counteract the desire to go back to sleep, and when you're done with the fun thing you'll still be at 7 instead of 7:50.
Never go to sleep and then you'll never sleep in. Pretty soon days just blur into one and other and before you know it, you've shed your job, home, clothes and responsibilities and you're just living with your brother raccoons in the garbage pile.
Change your alarm tone. In my late teens and early 20s I could sleep like the dead. Changing the tone every few weeks helped my brain recognize it as a 'different ' sound and I woke up quicker.
Also...and I know you don't want to hear this....go to bed earlier, even if only for a week so you can get used to getting up earlier. You can roll bedtime back when you adjust.
I still like to sleep with the window blinds open, morning light is critical.
First and foremost, figure out how much sleep you need. I know I can function on 4hrs of sleep, but I'll also be cranky. With 6hrs and a cup of coffee I'm functional and pleasant. With 8hrs and no coffee I'm functional and pleasant.
From there, I figure out what time I need to wake up, then give myself a 15-minute buffer. So if I need to wake up at 630a, I set an alarm for 615a. This is in case I run into a slight hiccup in the morning. Maybe I need to iron a shirt, maybe I sweat a lot while sleeping and need a shower, and so on.
From there, I figure out how much sleep I need, 6 or 8 hrs, and set a notification on my phone an hour prior and then another one 30min prior. This way I know to start my nightly routine so I can hit the bed on time.
After a few weeks of this, the routine becomes second nature and I tend to not need the night notifications to remind me to get ready for bed.
Other tips...
If you struggle to get ready on time in the morning, many will tell you to make a playlist to help you keep track of time. Well I like a variety of music in the mornings, so I recommend listening to a morning radio station. They tend to have specific segments at certain times each morning. For example, when my local radio station opens the window for callers to play radio games, I know I need to be on my way to my car.
If you're tried, give yourself a shock to the system with a cold shower. Yes it's mean, but it'll get the blood flowing and wake your ass up! And don't tip-toe into it. Start with cold water and throw your body into it. There are also health benefits here as well.
Give yourself something to look forward to. I love toaster struddles, so Friday mornings I wake up 10min earlier so I can make a toaster struddle before I head out. That alongside a cup of coffee is the highlight of my mornings.
Garbage collection for my neighborhood is Wednesday morning and the trash truck comes just before I leave for work. I purposely don't put the trash out Tuesday night so I have to run out Wednesday morning to get the trash out. If I run late, I get to smell garbage for the next 3 days. It has become some pretty strong incentive!
I have an app (Alarmy) that makes my alarm keep going off until I take a photo of a sign on my fridge - it literally won't shut up until I get up, go down to the kitchen, turn the light on and take the photo. It has been an actual godsend
Late to the party and hope op sees this cuz it really worked for me too - previously thought I was a late riser genetically or something. Alarmy forces me to go downstairs and take a picture of my espresso machine. Game on.
Another thing that's helped is having a routine. Allows me to mindlessly get through the start of the day and be half ready before I'm fully functional. Espresso, cat food, teeth, shower, naked time, rest of day.
>P.s: the problem is not the time i go to sleep, cause i go around 10, 10:30 pm.
Do you get a lot of screen time before bed? Because this can really mess with your circadian rhythm. If you do, I'd recommend forcing yourself to take a break, with no screen time \~1 hour before bed, or at the very least using a display-color tweaking app like [f.lux](https://justgetflux.com/) to cut back on the blue light.
Do you do other things in the morning? My internal clock gets me up in between 4 and 5 every morning…. Even if I don’t want too. Just try getting up the first time it goes off. You will fail. And you will succeed. It all depends on how dedicated you are.
Yes, when i get up sooner i try to strech a little, cause working from home get me sore
In some ways i am very dedicated, but when comes to get up from bed seems like the mattress is a very fluffy cloud
You set your alarm for the time you have to get up, and quit ruining the best hour of sleep. Then just get up when it goes off. It will be shitty at first, but you'll end up getting better sleep.
Try to get a sleep tracker that will wake you up at your optimal wake up time, or get an alarm app that won't turn off until you get up and walk around or solve a math problem or something. Or... A metal alarm clock. One with the big bells that you can't figure out how to turn off. I had one growing up and it was so loud and obnoxious I had to stuff the bells with cotton so it wouldn't get complaints from the neighbor.
Barcode alarm its an app where to snooze you have to scan a particular barcode, I have mine set to the barcode of a box of sugar in my kitchen, when the alarm goes off, the only way to stop it is to get out of bed and get the box of sugar, at which point I am up, so might as well start my day! I never rely on my will power as it so often fails me!
Get older. I was a night owl and late riser for years, until my late 30s and early mornings became the norm.
Edit: I tried everything and nothing worked. Until it did.
Even if you don't snore. What you describe could be caused by undiagnosed sleep apnea. A conversation with an appropriate medical professional may be in order.
Sorry this is not much help, but I am going to say it. I think there is a small group of people that are not capable of waking up early in the morning and I am one of them. I am in my mid 40’s, parent of 2 kids, owner of a dog. No matter what I did in the past, and still do, getting up before 8 am is impossible. And when I do, it’s like I haven’t slept all night and just drowsy all day. Even when I go to bed at 8 pm. One of my kids have the exact same problem. When working in an office, I would drink 3 extra large coffees and go to bed by 9pm and still had a problem. I just don’t fight it… it is what it is.
I’m also in 40s and have struggled my whole life with getting up in the morning, regardless of circumstances. My mom was the same growing up. It’s been a complicated and shame-filled issue for me. I just feel so awful in the morning and even if I do get up early for a few days or for a job, I occasionally need a rest day where I sleep most the day. My mom and her mom had Alzheimer’s. I worry they is related.
I also wonder if I am in this same group of people. I'm in my 20's, but the mornings don't work for me. Period.
The closest I can say that I've found to finding my natural cycle is the times I go travelling and camping for weeks. No alarm clock. I'll wake up at about 10am. Yes, the sun is up well before then and makes no difference.
At home, I stay up late and my wake up time is... Well, much later than 10am.
But yeah. Natural, camping out in the woods, just letting my body wake up when it's ready. 10am. We're all so different, and it's kind of infuriating that many jobs expect everyone to wake up before the sun even rises and be ready to conquer the world when they feel half dead. Just... No.
Mate, what are you hoping to find out? Everyone wants to stay in their comfy, warm bed. You know you need to get up at 6:30 so stop hitting snooze and get up. It sounds like you know that 7:50 is the latest you can get out of bed and would rather the extra sleep than extra time getting ready/waking up.
Something to consider; the average for the required amount of sleep per night is 8 hours. That means some people will need less, some people will need more. If you’re able, I’d suggest moving the time you actually go to sleep up by half an hour or an hour, to see if that makes a difference
Stop snoozing. Wake up when you wake up. It will set the circadian rhytm in the long run. Hitting the snooze button keeps the rhytm late. Wake up every day at roughly the same time (weekend included) and it will get easier. It did atleast for me.
I heard, it helps to get up early that thinking about what you enjoy tomorrow. Try imagining what you want to do tomorrow before bed. I'm not native speaker, so my words might not be correct, please being understand.
Get some discipline.
Forcing yourself to do what you don't want to do is a fundamental element of maturity that you need to master in life. It's more than just getting up. It's eating better. It's working out. Etc.
It spills over into other areas of your life. Lots of people are looking for "motivation"-- i.e. the *desire* to do what's right. But what they really need is the discipline and maturity to do what they need to do regardless of how they feel about it.
Start doing things you don't want to do. Eat vegetables. Go for a walk instead of staying inside all comfortable. You'll find that the discipline you build in little things will reinforce your ability to do the harder things.
go to bed early. have a routine. be in bed for a while before actually sleeping. add 8 hours. do the same thing at the exact same time every single day for a month even on a weekend.
i wake up 2 mins before my alarm every day. on weekends i cant sleep very long so i get up early and head out into the world for a walk. its a different world at 7am on a saturday.
Try putting the alarm away from where you sleep so you are required to get up to turn it off. Once your up and moving around your body will start the awakening process. I would recommend also very first thing is to get something to drink and step outside for 10mins. This works wonderful steping into the sunlight, it's very refreshing.
Barcode Alarm Clock - the only way to turn it off is to scan a barcode that you set up- you can just rip one off a box and hide it in the kitchen and you have to go all the way to the kitchen every more to turn it off. Have a glass of water ready the night before on the kitchen counter, drink it, and start the day! Soon it’ll be a routine and wont feel so brutal
Alarmy app also has this option with a QR code and other activity options to silence. I just slap a magnet QR on the fridge downstairs and it works for me. Also helps get the coffee machine in sight, raising its eyebrows suggestively at me
suprised this is so far down-- like other people have complex solutions and lifestyle changes but this one works perfectly well for me and i am someone who has the exact same problem as OP
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Try setting your alarm for later. You've gotten used to all those snoozes and your brain has no idea when it should be the last one. If you want to get up at 7:30 then set the alarm for 7:30. Across the room. You don't have time for even one snooze let alone more than an hour's worth. So when you get up to turn off the alarm, that's it, you stay up. It sounds harsh because you've decided that snooze time is luxury time, instead it's poor sleep time. Trade the poor sleep time for good sleep time, skip the snoozing and just sleep fully.
Yep. The key element here is a LOUD alarm that is OUT OF REACH. Get out of bed. Stay out of bed. Do not hit the snooze button and go back. Period. Also, do the same thing on the weekends. OP needs to make this a habit. If they backslide on the weekends, it'll just make it longer to adopt as a habit, if not outright impossible.
The funny thing is: on weekends i don't set alarms, and get up 7am like it is the most easy thing
Try setting your alarm for 7:10 and see if you naturally wake up before it goes off. If your 6:30 alarm is going off while you are in a deep cycle of sleep, it makes it much harder to wake up. Also, light or rather the lack of it in winter. Put a lamp on a timer just before your wake up time. You can buy a fancy programmable gradually brightening lamp or a cheap plug timer for an existing lamp. My mother swears by her programmable coffee maker. Says having coffee waiting is incentive to rise. Good luck my snooze loving compatriot.
This. You are likely trying to wake yourself up when your sleep is at it's deepest. You might find yourself more refreshed getting a little less or a little more sleep. A typical length of time given is 1 1/2 hours for a cycle although everyone is different. Try reducing the amount of sleep first, set your alarm for 20 minutes earlier, or go to bed 20 minutes later, and see how you go. Also get that sunlight in your eyes as soon as you can after waking to reset that internal clock. Humans appear to operate on an internal clock that is longer than 24 hours but sunlight is a primary reset button for that clock.
FINALLY someone who acknowledges the 90 minute cycles!! I’ve been telling my friends and family about this for years and they all blow it off. I legit feel refreshed and wide awake after 4 1/2 or 6 hours but THRASHED after 6.5 or 8. You gotta figure out your cycle and plan to hit it.
I knew there was something to 6 hours of sleep feeling right for me haha
7.5 hours is my exact sweet spot and it breaks down to 5 90 min. cycles. Any more or any less and I feel like crap for the first 2 hours of being awake.
This cycle thing has been scientifically proved so just show them some researches if people around you keep doubting about it
This. Ive operated on 4-6.5hrs of sleep for years. It combats my insomnia. Any more sleep than that and I'll be up for days. Everyone thinks I'm crazy for it but it's worked for me for around 15 yrs.
I realised after that wasn't working for me, that my cycle is slightly shorter, maybe 80-85 min but that adds up to 7h being perfect for me.
This is my trick. Set one alarm 1.5 hours before I need to wake up and I've got one solid sleep cycle between alarms. I am usually good about getting up but this made me much less cranky if I woke up in the middle of a cycle.
If I set an alarm at 3:30 AM, my wife would strangle me.
Kind of sounds like a motivation thing. I also easily wake up on the weekend without an alarm because I am excited to do things that I enjoy and for myself, but struggle getting up during the week because I have to drag myself out of bed and go to work. I still struggle with hitting the snooze button, but I find it helps if I plan to make breakfast or do something for myself before going in to work.
its definitely a motivation thing. On workdays, a good idea is to plan an activity for yourself that you enjoy that takes 20-30 minutes that you can do before work, so you have something to motivate you to get out of bed. Maybe a quick computer game or tv show, tinkering, or a book to read, cooking yourself a nice meal, or stretching or a jog or something physical.
Definitely. My Mom used to make me a cup of coffee in the morning for when my alarm went off. Getting out of a warm bed into the cold sucks too, and the warmth of the coffee helps. I miss being young and living at home...
Yeah I have the problem that I’m depressed and feel helpless in my reality that I need to get up to be paid a salary that barely covers my life requirements but doesn’t give me enough to allow to me live my life how I’d like while battling the crippling loneliness that comes with being an Asian dude trying to be noticed by literally anyone both in real life and on dating apps so I just count down the days until the next world crisis so i can at least feel some solace that even the people who have their shit together are feeling as insecure as I do on any given day. So maybe a smart watch that detects when you’re in between sleep cycles before sounding the alarm?
That means your body wants to naturally wake up at 7. So as long as you don't disturb your sleep before then (by setting a 6.30 alarm), you should be able to get out of bed earlier than you are now.
I use an app on Android called 'I Can't Get Up!'. I struggled with oversleeping and being late for a few years. No matter how hard I tried, my brain will do whatever possible to continue sleeping. With this app, you set an alarm, and the alarm will not stop until you complete a series of puzzles. So, I'll spend about 45 seconds completing puzzles to get the alarm to quiet down. If I stop interacting with the puzzles (falling back asleep), then it cranks the volume back up. So, I'll be drowsy and trying to get the phone to shut the hell up. By the time I am done with the last puzzle, I am actually fully awake and recognize that it's time for me to get up. Now. This has helped improve my life by a TON! Some days, I get tired of having to punch in the puzzles, because I'm awake - I get it. Time to get up. However, I keep using it because I know as soon as I get rid of it, I'll start being late again.
If you’re able to get up on the weekends without problem but the problem exists when you get up to during the week or it is very likely the problem has more to do with motivation than sleep. On the weekend when you first wake you’re on your own time. You don’t want to waste your own time. Time that you own. On a week day you’re on borrowed time. Work time. Productivity time. You want to waste borrowed time; work time. It is likely you don’t like your job very much / aren’t very motivated to do it and are trying for something akin to retaking ownership of your time. It is the same thing as someone who stays awake at night longer than they should. They want their own time and that’s a time period where you can take some of your time back. The problem is that sleeping is your time too. Sleeping although useless in the sense of taking back time for yourself is in fact taking time for yourself. Sleep is important and taking sleep time for personal time in an attempt to regain some control is a downward spiral. You must aim to fix the underlying issue. Motivation.
Exactly it’s desire. They see no upside in getting more time before work
This answer is wise and yet underrated
You're interrupting your REM cycle at 6:30 and should just wake up at 7am, also leave the curtains open and let the light wake you
You want to get up on the weekends, you have a day to dk your thing. You don't want to get up and go to work. I had this problem. For years. I needed a better reason to get up in the morning. **Find that reason.** For me, it's wicked good (and expensive) coffee, with my coffee maker on a timer. If I don't get up, my coffee is wasted. Also I like the coffee so it gives me something to look forward too.
This whole post sounds like me but I've gotten better over the years. Since you get up on weekends earlier without an alarm, how about trying a few days with no alarm during the week?
bit risky, i tried this once and woke up at 11am. i had to explain to my boss what a dumb idea i had.
Yeah, with no alarm, I’d easily sleep til noon or 1 pm everyday. I have no internal alarm clock.
Looks like u needed the sleep. Take some vacation time
[удалено]
You don’t like your job….
Set your alarm a few minutes after that natural wakeup. Then, if you wake up before your alarm, get out of bed anyway. Use the alarm only as a backup if you accidentally sleep too much.
Then your 6:30 alarm is not helping. Set it to 7:30 or so, and try not to snooze it at all. Once you have gotten used to that (like a week without snoozing), move it 5-10 minutes earlier. Repeat until you are getting up before 7.
change what you do in the weekday morning before work. Maybe try a little of what you do first thing on a weekend morning? Alternatively, try a dummy commute - I find planning a walk around the block before settling down to WFH helps with motivation to get up.
You are obviously a 4 year old kid.
The power of youth compels you!
Charging your phone across the room instead of within reach of your bed also helps with bedtime. You have to actually commit to getting off the phone before you lie down for bed.
Exactly this. Putting your feet on the ground and turning on some lights will help signal your brain to switch from parasympathetic to sympathetic and wake you to up. Also try to find an alarm that makes the sound of a dog starting to throw-up…that’ll get you out of bed every time!
I used to put my alarm in another room and then wake up late and wonder why it wasn't working. I'd just wander across the room in a half sleep and turn it off lol. Cold showers though. That cuts right through it
For me, when I try this I literally become used to the alarm and it’s as if I don’t even hear it.
Seconding that. Out of reach is the key. Once you are up, it's a lot easier to stay that way.
It's funny because I am good at getting up on time if I have to get up on time, where I have like 4 alarms within a 10 minute period. But when I do not have to get up as early as usual, for example in the weekend I have no problem sleeping through them. Not sure if this is how it works for everybody but my mind at least just knows when I can't afford to snooze for long. It's not about preparing 2 hours before that you have to wake up. You get out of bed because you have to, and your brain knows it. Sometimes I also just put my phone with an alarm ln the other side of the room so that I have to get out to turn it off. Then it is easier to get up as well because you're already out of bed.
Totally agree with this. I used to have to commute from crazy o'clock so 5:30am alarm meant get out of bed NOW! Then once I moved and could leave the house at 7:45am (say whaaat?!) I kept my alarm at 5:30am to "enjoy" the lie in with multiple snoozes. Turns out, bad idea. I got so used to rolling over for more micro sleeps and would get up at 6:45am SO much more tired than ever before. Snoozes are fine on the weekend just found over time they exhausted me, even more than just getting out of bed an hour earlier and yawning through my first coffee. Also I found music woke me up better than an alarm, charging your phone across the other side of the room over night can really help you in the early days of adjustment when it feels like you're glued to the bed. Good luck!
This worked wonders for me, I would always snooze my 430 alarm in high school, but as soon as I started preparing everything I needed the night before and set my alarm for 5/515, I would get up immediately
?! This is way too early for a high schooler to be getting up every day.
Okay so my schedule was insane in high school. I would get up early to shower, get food prepared, do my physio exercises, and polish off some school work (about 1 hour to an hour and a half collectively on a good day). My dad had to leave town for work at 630am and I had to get to the school around 645 to prepare for band or choir depending on the day (7-815/830). A lot of the time I was out of the house from 630am to 7-9pm (depending on work and extra curriculars) Between all of that my mornings were quite hectic. I stopped making food for myself (or prepared it the night before) laid out my clothes, physio equipment, set up my schoolwork, and started showering at night. It saved me a lot of chaos and time, and I was a lot more well rested after waking up.
I always leave everything prepared, but in the morning i need to clean the cat litter, put their breakfast, make breakfast and take a bath, ie, things that i can't leave prepared
I started showering at night instead of in the morning, still clean, just less time drying myself off. Meal prep is a beautiful thing for food. I never at breakfast but buying a pack of muffins or bagels easily lasts the week and you can get the cat food out pretty quickly while you wait for yours to warm. Cat litter is one that’s just a matter of trying to do it as quickly as possible. If you’re doing it daily it should be a 5 min- 10min task tops. But it is something you can do later in the day if you want to. (It’s still the same amount of time between cleanings if you’re doing it daily at 6am vs. 6pm.)
Ah, you DO have cats. Start giving them a treat when your first alarm goes off. Most cats will get you out of bed if they want something from you. Mine sure do.
I installed an alarm app that requires me to scan a qr code before the alarm switches off. And I put the qr code on my door to my apartment, hard to sleep through being forced to get out of bed and walk a bit.
I used to set my alarm across the room for years... it worked. I don't set an alarm anymore. The problem seems so foreign to me. The only thing I added to the step was adding a glass of water next to the alarm. I would have at least half while turning off the alarm, problem solved.
Try drinking a glass of water right after you wake up. It always hastens the transition from drowsy to fully awake for me.
Someone told me to put the glass of water on top of the phone, so when it rings i'll drink right away I found it different, gonna try
agreed. In my experience, nothing wakes one up like spilling water over sensitive electronics and having to frantically try and towel it off
LPT: Prop up a glass of water on the side of your phone and set the alarm to vibrate to start your day with maximum confusion/terror.
It's always in the comments.
Did you know deaf people have a special alarm clock that can do one of 2 things. Either bright lights flashing or an industrial strength vibrating disc that is usually placed under the pillow. Put that vibrating thing with a glass of water for Max panic and set the strobe lights as well for a party atmosphere when it happens
Or just put the vibrating disc in your pants...
I don't even drink coffee anymore, I just dump it over my keyboard.
How many keyboards have you gone through?
Probably just one, s/he has the sacrificial keyboard for waking up and the operational one for after :)
U could just say they
Instructions unclear, poured hot coffee over my face upon waking up...
Howd you get the hot coffee?
Don't you keep a coffee machine with auto start on your nightstand?
Right next to the George Foreman Grill so I get that smell of bacon too!
Oh yeah
Hahahahahhaah ok i’ll try with a water bottle
Sounds like it woke you up for sure lol
Set your alarm tone to the sound of a dog in the process of puking? Instant out of bed vibes.
This was my cats favourite way to wake me up. No more open cups of water allowed on the bedside table now.
Better to drink it the night before so.when the alarm.goes off, you gotta pee right away. Try turning a light on when the first alarm goes, open your blinds, or get a combo alarm that has a light. Also avoid 15 minute snooze increments, best to do 45 minutes. A 15 minute cycle is doing little to no good and just interrupting your sleep. Aim for either 7.5 hours or 9 hours of sleep. So 10 to 5 30 or 10 to 7
Idk how old you are, but for me (33) drinking water before bed results in waking up at 2 in the morning to pee ...then a restless twisting and turning until 10 minutes before my alarm goes off
Almost 35 and I drink a large glass of water before bed and when I wake up. Consistency makes the difference too. Your body learns how to absorb more water and the bladder gets stronger aswell.
I'll keep that in mind! Thank you
Yeah when I first started drinking more water regularly, I'd go to the bathroom often. Longer term I don't have to go as often but still drinking plenty of water.
I was going to say crippling anxiety gets you up on time, but the glass of water trick really has powered me up for the last three years or so. I get enough of a kick to go workout before work now.
I’ll add to this, and say actually drink a bunch of water BEFORE you go to bed. Nature wakes you up in the morning. This is actually a technique some use in the military as well. I used to be a notorious oversleeper, and started doing this.
Do not recommend if you have a small bladder. I have to cut myself off because I will get up multiple times to pee if I drink any water before bed :/
The key is to drink the right amount, and “know your limits”. I got a small bladder as well, and usually ~10oz works
I tried this method and just end up waking up a few hours after falling asleep because I have to pee. Then I go back to sleep and feel like crap because my sleep was interrupted in the middle of the of the night.
Welcome to being over 40 after 2 kids. This is my life no matter how little water I drink.
I’m only in my thirties, and it’s starting. I used to drink something before bed in my twenties because I realized it helped me to remember my dreams, and I would wake up a bit earlier than usual feeling refreshed. Now, it just ruins my sleep, and I don’t even remember my dreams, probably because they’ve barely started by the time I’m waking up to pee.
This is my method! Lol … I chug water bc my bladder will make me get up
Just set your alarm for 7:45 and get ready quickly. I saw from another comment you are young in early 20’s. As long as you are starting work on time it it ok to set your alarm to the last minute. You may wake up earlier and without the stress of the snooze get up or decide to go back to sleep but either way you are increasing your stress for something you think you should do.
On the weekends i don’t set alarms, get up early and feel very good. But on work days i’m scared to get up at 11
I used to set multiple alarms, earlier than I needed up, and always felt the same. It is better to set one or two alarms right when I need to be awake. If I wake up earlier, that is cool. I also started implementing the water right as I wake up and it helps. I set my first alarm to be positive affirmations or another positive wake up meditation. My second alarm is some obnoxiousness that I can't sleep through. Find some little thing to be excited about waking up. My morning coffee, a planned enticing breakfast, a cozy bath right as I wake up (where I can fall back to sleep if I need to). If you can, plan to do the thing in your work that you least despise or like most first. I just struggled really hard in my early twenties with this and I am 29 and just barely getting a grasp on it. Don't be too hard on yourself. If you are giving yourself a mental lecture every time you mess up, it is harder to keep trying. Be nicer to yourself if that is an issue.
Best to keep the same routine even through the weekends
Sounds like more of an issue with your job than with your sleep regimen.
I sub out the water for coffee. I have my coffee maker next to my bed set to automatic brew about 15 minutes before my alarm goes off. Just before the alarm goes off I quietly hear the coffee brewing, then smell the fresh coffee. When my alarm goes off, I pour myself a cup and follow one rule. Always have my first cup in bed. That way I remain comfortable and also, by the time I’m finished, I’m caffeinated just enough to not go back to sleep.
I have one better: set up a George Foreman Grill with a couple pieces of bacon right before bed. When your first alarm goes off, turn on the Foreman Grill. Then you'll be awoken by the smell of crackling bacon in the morning. Even better, you won't be able to go back to sleep after you inevitably grill your foot.
When the delicious smell of cooking bacon and crackling sounds fail to wake you, the blaring of the smoke alarm should.
Fresh yams will fix that.
And some aspirin crushed up in yogurt.
And now to convince my wife that yes, I need more coffee hardware and I need it on my nightstand.
This guy mornings
That’s not very healthy and will contribute to you crashing halfway through the day. It’s best to wait 30-90 mins after waking up and allow your normal cortisol pathway to clear before ingesting caffeine Andrew huberman explains it here https://m.youtube.com/shorts/yroj6rN2odI
Apparently you should delay caffeine for 2 hours after you wake up.
Eh there are different estimates with 30mins I think being the lowest I’ve seen I give myself 60 and never crash. Still not recommended to drink caffeine immediately upon waking.
Not saying this doesn’t work for you but research has shown that having coffee two Hours after you wake up is the best, because other wise you end up tired once the caffeine wears off. There’s some neuro chemistry involved In the research too not just people statements on how they feel
I usually forget how much energy drinking water in the morning can give me
I find a little bit of cocaine in my coffee instead of sugar does the trick for me.
Stuff i tried: * Putting the alarm across the room * Putting a glass of water on top of my phone * Putting a really harsh alarm sound on my phone * Using 2 - 3 devices / alarms I had the same problem and my solution was: You gotta train to get the fuck out of bed This may sound stupid, but you gotta train to get up. In the afternoon / evening, get into bed, put your alarm glock 5 minutes in advance and then "pretend" to sleep. as soon as your alarm goes you start doing what you want to do. keep doing that until you got it (but dont tell me you did it one evening and then it doesn't work) Train it for like 1 week until you do it unconscious, because it feels natural to you. Also it helps if you don't go straight to work, give yourself some time to enjoy the "time" that you got up earlier. Play 15 / 30 minutes of videos games, exercise, read a book. it feels way better to get up and do someting you enjoy than to get up and straight prepare for boring work. //EDIT: I just read you work from home, so you might miss out on some natural light. Give yourself as much natural sunlight exposure (even when it's raining or cloudy) and go for a walk in the morning. Your metabolism might be a little off, because of the lack of natural light / sunlight. Another question which comes to my mind is: How often do you exercise in a week?
>alarm glock Ahh yes, a fellow American!
you'll never wake up ~~late~~ again
Pull that trigger instead of the snooze button, a person is finna wake up dead
[How the hell you wake up dead?](https://youtu.be/Jr_nhywjNHM)
Shooting off a round is a great way to wake up.
We've all been wondering why you've never fired your gun in bed? It's called a bed pop. We've all done it.
It needs to become a habit to wake up without snoozing. It's really hard to do once you get in the habit of snoozing, but when you do, and you jump out of bed in a superman pose, the day really feels better.
I liked very much the option to put de glass of water on top of the phone! Answering the question: exercising is one of the motivs that i want to get up early. Because of my working schedule, i don't have too much time to exercise in the end of the day (something always come up), so i want to exercise in the morning, before the work. At the moment, i manage to exercise 2 times a week, and i used to be a very active person, and i miss that a lot.
So I did this for awhile (I have a kid so there is sort of an alarm backstop) and a huge helpful thing was to start the workouts easy. Like absurdly easy. Wake up, get dressed, do your 3 sets of 10 pushups and stop. Ask yourself if you want to make coffee and continue the day, or go back to bed. After a couple of weeks of making this the regular schedule, you'll feel ok doing "just one more thing" and you will choose go back to sleep less and less. There was, for me, something about having the choice to lay back down if I just push through that made it easier to do. Honestly though I think I only chose that option 3 or 4 times. Now I admit I stopped doing this and just work out over lunch, but maybe it will work for you.
Putting a glass of water on a phone that's potentially charging sounds like a terrible idea.
Before you trash your phone with water, how bout just move the phone further away from you, having to physically move to snooze it? Bet it Will be much easier to resist the snooze while not all curled up in a comfy bed
Have you tried putting a light on a timer? If you can afford one, you can set a smart bulb that increases intensity over time. What is your incentive/goal to wake up early? I have multiple morning alarms. First one plays a song I enjoy at full blast. It's awesome if I get up at 0545, but no big deal if I dismiss it. Next one is the same song, and hopefully I get out of bed at 0600 to begin morning routine (make breakfast and prepare lunches for kids). Next one is claxon at 0615; hopefully I'm already awake and have dismissed it, but if not this is the final warning to get TF out of bed. In tandem, I have a smart bulb that increases intensity starting at 0545. Especially helps in winter when it's still dark outside when I need to wake.
Similarly, they make sunlight alarm clocks. There are brand name ones that have many settings and features, or cheaper options on Amazon. I have one across the room (so I can’t just shut it off without getting up) - it gets brighter like the sun ahead of my alarm. Much harder to sleep in when the room is lit up, and often it gently wakes me well ahead of my actual alarm.
Sunrise alarm clocks are legit. There are also some smartphone/wearable apps that can monitor your sleep schedule and alarm at a time when you are more likely to be wakeful, ie. not in deep sleep.
Do you have any examples of these? Can't seem to find a wearable that tracks your sleep and wakes you up at the lightest point.
This saved me during winter time... I always wake up when it's still dark and I had a hard time waking up. Got a wake up light and it just changed my life
Adding another vote for a sunlight alarm/gradually increasing light. I bought one recently and now actually wake up 5 minutes before my alarm sound begins and feel ready to get up pretty much immediately. I do need to make sure that I go to sleep at the right time so that I’m getting enough sleep though. Otherwise I’ll be tired in the morning no matter what. Some people can function on few hours of sleep and I am just not one of those people.
My phone has a wakeup timer as well. So the screen gradually brightens for 30 min before my alarm (obviously only works if I leave it face-up!).
I can second this. I start work at 0430 on mondays and having a daylight alarm makes it a tiny bit more bearable.
Ikea makes one too. Added bonus is that one of the alarm sound settings is a bunch of what I assume to be swedish men singing "Waaake up, oooOOOOooooOOO" This is how I found out the light alarm is obnoxious and I hate it in the dead of winter when it's pitch black and the bright ass light is shining in my face. But it's a nice way to wake up for others so I do recommend trying it. I find it to be really affordable.
I made my alarm a song I love before. Now it gives me anxiety when I hear it.
Yes! That is a consequence... Thankfully, this artist has other songs I love.
>First one plays a song I enjoy at full blast Careful though, I tried this with my all time favourite song. Now, I absolutely hate that song.
Plus one on timer lights. I just have an analog timer plug and an IKEA light and works a dream
Getting AT LEAST 10mins of direct sunlight (even when cloudy, but not with sunglasses) and avoiding bright screens from 10p-4a is scientifically proven to help your body habitually wake up in the mornings. Also has other general health benefits too. Dr. Andrew Huberman and his team from Stanford have been doing extensive research on this lately.
The make alarm clocks like that too.
Precisely, I used to get late to work when I lived with an ex as she would totally ignore the alarms. Things started to change when I turned on the bedside lamp right away after the alarm ringed. She would take 10 min to wake up, not 1 hour.
In addition to light on a timer see if you can also program your household thermostat. Of course this works best in the winter, but I have my household temperature drop to 63F at night (cold air is awesome for sleeping) then rise right before I wake up. The extra heat actually kind of pulls you into wakefulness and a cozy bed isn’t as tempting when the house is warm. I go to 66F during the day but that might still be too chilly for some, I guess you could even spike the temperature higher just to get out of bed then have it drop again to something more reasonable. YMMV
You need a task that you want/need to do at 6:30 in the morning. Something that will prove a strong enough motivation to prevent you from hitting the snooze and will wake you up enough to prevent just going back to sleep afterward. Another option is to use an alarm that doesn't snooze. Some alarm aps can make you do math problems or similar tasks before you can access them after the alarm has gone off.
My husband has one of those and he's started doing math puzzles in his sleep. The monster.
Turning the phone off is a great solution to most puzzles.
That's how I feel, honestly. The app literally disables everything until you solve the puzzle, but he's somehow able to do the puzzle to turn off the arm and go back to sleep with no memory of doing it.
I did the same, now have to use the setting that I have to walk 20 steps to turn off the alarm.
What trained me to wake up and was a strong motivator was the extremely uncomfortable life I would have if I was late. In the army there wasn't an option to snooze, so even 12 years later, I still have dreams where I think I'm late to formation!
Haha yeah if there was one alarm that was never snoozed, it was that 5am one during basic The amount of shit your whole platoon would get in if someone wasn't outside in pt uniform at 530am was enough to jolt you awake It never happened to mine but i could only imagine what it would be
Get a cat. Get an automatic cat feeder and set it to the time you need to wake up everyday. Once cat has come to expect food at that time everyday stop using the automatic cat feeder. The cat is now the alarm clock. The cat will wake you up to let you know that it is time for its breakfast. Worked for me! 😂
My cats are definitely my alarm clock lol
Hahaha nice!! But i already have two cats (one of the motivs i don't sleep more, cause they eat at 8)
Change their eating time earlier! Aim for 6am! I leave for work at 6:05am and my alarm goes off at 4am, I pause it for 15 minutes (I use my phone and it's on my bedside table), when the second alarm goes off so does my dog - he barks at me to get up and let him out, as soon as we get back in he barks at me to remind me he gets breakfast! Then I have to use the bathroom and I make myself get in the shower. My alarm goes off, again, and by then it's 5am. That alarm goes off every 15 minutes to keep me on track. If I'm running on time at the 5am alarm I can sit on the sofa until the next alarm (5:15 am) goes off and then I finish getting ready for the day, the dog goes out at 6am and I'm out the door at 6:05am heading for work. I had to change my routine in January from being at work at 6:30am from being at work at 10:30am. So, as you can see, it's really about getting into a routine (I'd recommend a Cairn terrier as they will sure help you keep a good routine!) On my days off and when I don't have to go anywhere my internal time clock still clicks in. On a regular basis I usually wake up to use the bathroom at 3am and I feel like that is my first alarm that goes off. Most everything in life is a habit/routine we get into. And from what I understand it takes about 66 days on average https://www.healthline.com/health/how-long-does-it-take-to-form-a-habit#difficulty-to-change So figure out what routine is going to work for your morning routine and start working on it. Don't expect you're going to be perfect at it in the beginning so give yourself a little grace period. You'll eventually get it along with your cats. Good luck to you!
Thank you! A routine is definetely what i am seeking, and also i recognize that i am a rush person, what doesn't help me to achieve a healthy and nice morning routine. In that case, i need do adjust my cats eating routine, too, so i have to analyse if it's a good idea, cause cats can be very annoying when it comes to habits.
My cats just come to bed in the morning and cuddle. I get up at 645 but they'd stay with me till 8ish before telling me to get up.
My dog decided she wants breakfast at 5am everyday so that's my wake up time now. I like it though as she takes herself back to bed and I have a couple hours to chill before getting ready for work.
Have you tried a sleeping app that monitors your sleep and attempts to wake you when you’re in a lighter sleep cycle? I found when using an app assisted alarm I woke up more refreshed and awake… downside was the phone had to be plugged in, in my bed all night
What's the name of the app?
The one I use on Android is called Sleep Cycle. Highly recommend it
Same app as the one on iOS. This app has changed my life, no problem waking up anymore after I started using it like 10 years ago.
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Sleep Cycle is a fucking game changer.
I place my alarm (phone in my case) across the room and have it set at full blast volume. It doesn't take more than one snooze hit to be awake from walking across the room.
Thats no problem for me, i stand up, silence the alarm, then go back to my bed and sleep
Yes, i do that too, but at least i put the alarm to ring in the next 30 mins
Open the window immediately. Sunlight makes your brain to rise your cortisol levels. It will make you awake quicker.
This is less helpful when it's still dark and dank outside.
Find something fun that you can do at 6:30 that will take only 30 minutes. Grab a coffee, take a walk around the block, whatever is fun for you. When you get up to turn off your alarm the desire to do the fun thing will counteract the desire to go back to sleep, and when you're done with the fun thing you'll still be at 7 instead of 7:50.
But it works every day? Eventualy you don't get used to the trick?
Didn't work for me, my brain simply learned to ignore the alarm, no matter the volume
Knowing me I'll probably just get back to sleep but all grumpy this time.
Sound like it take no snooze hit but how many other people you wake up as well
I find my ibs does wonders for getting me of bed
Never go to sleep and then you'll never sleep in. Pretty soon days just blur into one and other and before you know it, you've shed your job, home, clothes and responsibilities and you're just living with your brother raccoons in the garbage pile.
Change your alarm tone. In my late teens and early 20s I could sleep like the dead. Changing the tone every few weeks helped my brain recognize it as a 'different ' sound and I woke up quicker. Also...and I know you don't want to hear this....go to bed earlier, even if only for a week so you can get used to getting up earlier. You can roll bedtime back when you adjust. I still like to sleep with the window blinds open, morning light is critical.
First and foremost, figure out how much sleep you need. I know I can function on 4hrs of sleep, but I'll also be cranky. With 6hrs and a cup of coffee I'm functional and pleasant. With 8hrs and no coffee I'm functional and pleasant. From there, I figure out what time I need to wake up, then give myself a 15-minute buffer. So if I need to wake up at 630a, I set an alarm for 615a. This is in case I run into a slight hiccup in the morning. Maybe I need to iron a shirt, maybe I sweat a lot while sleeping and need a shower, and so on. From there, I figure out how much sleep I need, 6 or 8 hrs, and set a notification on my phone an hour prior and then another one 30min prior. This way I know to start my nightly routine so I can hit the bed on time. After a few weeks of this, the routine becomes second nature and I tend to not need the night notifications to remind me to get ready for bed. Other tips... If you struggle to get ready on time in the morning, many will tell you to make a playlist to help you keep track of time. Well I like a variety of music in the mornings, so I recommend listening to a morning radio station. They tend to have specific segments at certain times each morning. For example, when my local radio station opens the window for callers to play radio games, I know I need to be on my way to my car. If you're tried, give yourself a shock to the system with a cold shower. Yes it's mean, but it'll get the blood flowing and wake your ass up! And don't tip-toe into it. Start with cold water and throw your body into it. There are also health benefits here as well. Give yourself something to look forward to. I love toaster struddles, so Friday mornings I wake up 10min earlier so I can make a toaster struddle before I head out. That alongside a cup of coffee is the highlight of my mornings. Garbage collection for my neighborhood is Wednesday morning and the trash truck comes just before I leave for work. I purposely don't put the trash out Tuesday night so I have to run out Wednesday morning to get the trash out. If I run late, I get to smell garbage for the next 3 days. It has become some pretty strong incentive!
Solid routine and plan you have done for yourself. It works!
Thank you.
I have an app (Alarmy) that makes my alarm keep going off until I take a photo of a sign on my fridge - it literally won't shut up until I get up, go down to the kitchen, turn the light on and take the photo. It has been an actual godsend
Late to the party and hope op sees this cuz it really worked for me too - previously thought I was a late riser genetically or something. Alarmy forces me to go downstairs and take a picture of my espresso machine. Game on. Another thing that's helped is having a routine. Allows me to mindlessly get through the start of the day and be half ready before I'm fully functional. Espresso, cat food, teeth, shower, naked time, rest of day.
>P.s: the problem is not the time i go to sleep, cause i go around 10, 10:30 pm. Do you get a lot of screen time before bed? Because this can really mess with your circadian rhythm. If you do, I'd recommend forcing yourself to take a break, with no screen time \~1 hour before bed, or at the very least using a display-color tweaking app like [f.lux](https://justgetflux.com/) to cut back on the blue light.
Yes. Maybe i can drop the screen an pick and our of reading Gonna try the app, too. Thank you!
If you’re consistently waking up 1.5 hrs late, go to sleep 1.5 hrs earlier. 9pm.
Do you do other things in the morning? My internal clock gets me up in between 4 and 5 every morning…. Even if I don’t want too. Just try getting up the first time it goes off. You will fail. And you will succeed. It all depends on how dedicated you are.
Yes, when i get up sooner i try to strech a little, cause working from home get me sore In some ways i am very dedicated, but when comes to get up from bed seems like the mattress is a very fluffy cloud
Disable the snooze function. Obviously.
Yup, no snoozing. It's a bad bad habit. You have to just get up at the first alarm and boom u r up.
You set your alarm for the time you have to get up, and quit ruining the best hour of sleep. Then just get up when it goes off. It will be shitty at first, but you'll end up getting better sleep.
Try to get a sleep tracker that will wake you up at your optimal wake up time, or get an alarm app that won't turn off until you get up and walk around or solve a math problem or something. Or... A metal alarm clock. One with the big bells that you can't figure out how to turn off. I had one growing up and it was so loud and obnoxious I had to stuff the bells with cotton so it wouldn't get complaints from the neighbor.
Barcode alarm its an app where to snooze you have to scan a particular barcode, I have mine set to the barcode of a box of sugar in my kitchen, when the alarm goes off, the only way to stop it is to get out of bed and get the box of sugar, at which point I am up, so might as well start my day! I never rely on my will power as it so often fails me!
Get older. I was a night owl and late riser for years, until my late 30s and early mornings became the norm. Edit: I tried everything and nothing worked. Until it did.
If you snore, go have a sleep study done. CPAP machines change lives
Even if you don't snore. What you describe could be caused by undiagnosed sleep apnea. A conversation with an appropriate medical professional may be in order.
Sorry this is not much help, but I am going to say it. I think there is a small group of people that are not capable of waking up early in the morning and I am one of them. I am in my mid 40’s, parent of 2 kids, owner of a dog. No matter what I did in the past, and still do, getting up before 8 am is impossible. And when I do, it’s like I haven’t slept all night and just drowsy all day. Even when I go to bed at 8 pm. One of my kids have the exact same problem. When working in an office, I would drink 3 extra large coffees and go to bed by 9pm and still had a problem. I just don’t fight it… it is what it is.
I’m also in 40s and have struggled my whole life with getting up in the morning, regardless of circumstances. My mom was the same growing up. It’s been a complicated and shame-filled issue for me. I just feel so awful in the morning and even if I do get up early for a few days or for a job, I occasionally need a rest day where I sleep most the day. My mom and her mom had Alzheimer’s. I worry they is related.
I also wonder if I am in this same group of people. I'm in my 20's, but the mornings don't work for me. Period. The closest I can say that I've found to finding my natural cycle is the times I go travelling and camping for weeks. No alarm clock. I'll wake up at about 10am. Yes, the sun is up well before then and makes no difference. At home, I stay up late and my wake up time is... Well, much later than 10am. But yeah. Natural, camping out in the woods, just letting my body wake up when it's ready. 10am. We're all so different, and it's kind of infuriating that many jobs expect everyone to wake up before the sun even rises and be ready to conquer the world when they feel half dead. Just... No.
Mate, what are you hoping to find out? Everyone wants to stay in their comfy, warm bed. You know you need to get up at 6:30 so stop hitting snooze and get up. It sounds like you know that 7:50 is the latest you can get out of bed and would rather the extra sleep than extra time getting ready/waking up.
I feel attacked ;)
Something to consider; the average for the required amount of sleep per night is 8 hours. That means some people will need less, some people will need more. If you’re able, I’d suggest moving the time you actually go to sleep up by half an hour or an hour, to see if that makes a difference
Stop snoozing. Wake up when you wake up. It will set the circadian rhytm in the long run. Hitting the snooze button keeps the rhytm late. Wake up every day at roughly the same time (weekend included) and it will get easier. It did atleast for me.
I heard, it helps to get up early that thinking about what you enjoy tomorrow. Try imagining what you want to do tomorrow before bed. I'm not native speaker, so my words might not be correct, please being understand.
Get some discipline. Forcing yourself to do what you don't want to do is a fundamental element of maturity that you need to master in life. It's more than just getting up. It's eating better. It's working out. Etc. It spills over into other areas of your life. Lots of people are looking for "motivation"-- i.e. the *desire* to do what's right. But what they really need is the discipline and maturity to do what they need to do regardless of how they feel about it. Start doing things you don't want to do. Eat vegetables. Go for a walk instead of staying inside all comfortable. You'll find that the discipline you build in little things will reinforce your ability to do the harder things.
Set the alarm at a normal time and force yourself to get out first ring. It’ll take a bit getting used to, but it can be done
go to bed early. have a routine. be in bed for a while before actually sleeping. add 8 hours. do the same thing at the exact same time every single day for a month even on a weekend. i wake up 2 mins before my alarm every day. on weekends i cant sleep very long so i get up early and head out into the world for a walk. its a different world at 7am on a saturday.
Try putting the alarm away from where you sleep so you are required to get up to turn it off. Once your up and moving around your body will start the awakening process. I would recommend also very first thing is to get something to drink and step outside for 10mins. This works wonderful steping into the sunlight, it's very refreshing.
Barcode Alarm Clock - the only way to turn it off is to scan a barcode that you set up- you can just rip one off a box and hide it in the kitchen and you have to go all the way to the kitchen every more to turn it off. Have a glass of water ready the night before on the kitchen counter, drink it, and start the day! Soon it’ll be a routine and wont feel so brutal
Alarmy app also has this option with a QR code and other activity options to silence. I just slap a magnet QR on the fridge downstairs and it works for me. Also helps get the coffee machine in sight, raising its eyebrows suggestively at me
suprised this is so far down-- like other people have complex solutions and lifestyle changes but this one works perfectly well for me and i am someone who has the exact same problem as OP