What are your tips to wake up quickly ?
What are your tips to wake up quickly ?
I'm always so exhausted, I can take an hour to wake up. How do you wake up quickly ?
Conventional wisdom is to keep a balanced circadian rhythm. Sleep at regularish times. Your body clock is set by when you first see blue light from above, so going outside first thing and looking up. Meal times too. Consider your diet and pre sleep habits - sugar, tv, caffeine tend to mess with sleep. Alcohol disables your adrenaline and helps fall asleep but then lowers the quality. Weed largely removes dreams and helps feel rested, but then there's a slight hangover that encourages you to keep smoking
In short, it's a holistic lifestyle thing. Everyone is different, so keeping a journal and experimenting helps. And of course your daily level of stress is a factor
There are also bedside lamps that slowly turn on at defined times, so you can wake up slowly. I've also built a blue light with a pi zero for my kids, that slowly increases in intensity over 10 minutes
Perform acts counter to what your body wants for the majority of your earthly existence. Feel bad bout wanting rest and relaxation. Develop anxiety about not having enough money.
Humans need money to survive, for other species it's free.
Even though humans would suck at surviving now and probably almost all die if society collapses.
Go to sleep earlier, you probably are really just still exhausted from lack of sleep. Once you have eniugh sleep you'll wake up without falling asleep again.
Always wake up at the same time
Yes, even on weekends.
this.
And try to go to bed at the same time, preferably early.
Make it a habit to always just stand up when you wake up. Even if it's like an hour away from when you actually wanted to get out of bed. I used to be really bad at getting out of bed, but now even when I'm depressed I manage quite well. I will say you need motivation to get around the start.
Have a cat retching... works always here.
I'm no morning person either. I just set a timer on the radio (when I sleep trough it I'm to exhausted) and I take about 2h before leaving for work. I'm just a liability on the road when I leave without waking up slowly.
I use "Sleep as Android".
- Sleep tracking in an attempt to wake me up 30 minutes before my alarm depending on my sleep cycle.
- Smart watch with the same app for increasing the accuracy of sleep tracking by giving access to my pulse.
- NFC Tag. Using one of the settings from the same app. I've connected it to an NFC tag in my living room. I can't turn off my alarm unless I scan the NFC tag. Nor can I turn off my phone, snooze the alarm, or lower the volume.
ah, neat. NFC.
I used to set an alarm on my laptop to go off at the same time as my phone, so I would have to walk into the other room in order to turn it off. These days I tend to wake up several hours before my alarm goes off, unable to return to sleep.
Realize you overslept.
Get a light that turns on slowly over 30 minutes before your alarm. Helps ease you into morning if you live in areas with dark winter mornings.
Get at least 8 hours sleep. Note that this means “sleep” and not “8 hours in bed” so if you read or do other activities in bed, add extra time for that stuff. I usually give extra time for my brain to stop running a mile a minute
Go to bed at the same time every night. Wake up at the same time every morning. Avoid caffeine. Caffeine can cause sleep disruptions you may not notice, even if consumed early in the day.
Get tested for sleep apnea.
Get a smart light. Schedule it to turn on before your alarm. The best is gradual over 30-60 minutes, ending at full brightness, but just turning it on halfway five minutes before your alarm is also way better than nothing.
Other things helped--like drinking half a liter of water before going to bed so biology forces the issue--but the sunrise light was the key for me too. I set it to fade in over 10 minutes, ending 10 minutes before my alarm goes off. I used to set alarms in three minute increments and still take an hour to get up. Now I'm usually up with the first alarm, and much more alert.
Other things helped--like drinking half a liter of water before going to bed so biology forces the issue
Unfortunately this stops working as you get older and your bladder decides 3:30am is a good time to wake up.
Placement is key. You want to make sure it's close enough to still wake you, while far enough that you can't turn it off without getting out of bed.
Get tested for sleep apnea. You'd be surprised how many of us have this and never knew. We just knew we woke up exhausted.
Why are you exhausted? If this is not normal it may be worth a doctor visit.
As others have stated, good sleep hygiene. Are you putting in good hours for sleep, 7-8 hrs? That will help keep you healthy over the years and make it easier to get up.
When a certain time hits, don't stare at your phone in bed. I put on a simple podcast before bed with a sleep timer; it's perfect for me.
DO NOT consume caffeine for the first 30 mins of wakefulness; this is not helpful & it will train your body to need that caffeine/stimulant in order to wake up. No. Wake up naturally, after some good sleep, throw on some music & start your day....allow your body to "boot up". As it were. I slam caffeine after being awake for at least 30 mins, if not an hour.
Good sleep hygiene to start. After that, always go to sleep and get up at the same time (or as close to it as possible). do not use snooze and get out of bed when your alarm goes off.
That's what helped me, anyway.
I'd avoid it if at all possible. Waking up slowly and taking your time to adjust can be beneficial. There's no way a sudden jolt of adrenaline and caffeine is good for you in the long run.
There have been studies stating that when daylight saving is rolled back one hour there's a spike in coronary accidents. That may or may not be true, but I do feel better when doing my slow start routine.
The wake up lights work really well. They're designed not to interrupt deep sleep (which results in grogginess). I've had one for years. But regular circadian rithms work best, always go to bed between the same ~ 30 min. Try to hit snooze only a set amount of times. Morning walks and cold showers if you can handle it. Note that one (or all)of these implementations won't give results overnight, you need to give your body some time to change hormone cycles.
If you can, make sure you open your blinds at night, especially if you usually keep them closed. Even just a modicum of extra light can help you wake up quicker.
Tbh, the only REAL tip I have is go to bed at like, 10 PM ish. I know that sucks ass but then you wake up to the sun in your window naturally and it's a whole different experience.
To help with going to bed earlier, cut out any caffinated drinks, or at least dont have any after 3pm. Also for the first couple of nights try having a bigger meal of something that contains tryptophan such as turkey.
Also try reading a book or something on paper or epaper before you sleep instead of using a backlit device to browse lemmy or watch tv etc.
Get an old school alarm clock. I mean really old school. The kind with physical bells that get hit by tiny hammers.
Put it out of reach of your bed so that you physically have to get up to shut it off.
But as others have said, a slow awakening is usually better. Maybe just do what you're doing but an hour earlier?
I sleep with a bottle of water beside my bed, and when I wake up, I chug as much of that as I can handle. It really helps me. I started doing it after I read somewhere that dehydration can contribute to fatigue, especially in the mornings. I'm probably pretty dehydrated on average, so that scanned.
I remind myself that if I stay lying in bed, a bunch of depressing, anxiety-inducing thoughts will start to swim in my head. The best way I found to combat this is to get up straight away and do something I need to concentrate on. Like making a coffee. Also, I (vaguely) remember something I read years ago, about if you keep a good attitude up to 9 or 10 am, the rest of the day usually looks after itself.
Falling asleep at the right time. Not getting into bed, falling asleep.
Use a sleep calculator to work out when you should be in bed so you can wake at the right part of your sleep cycle.
Any good sleep calculators on android? Preferably libre?
Sleep For Android
I get out of bed immediately after turning off the alarm and I go wash my face. I find it helpful to fully wake up faster.
I have an alarm clock that lights up. It simulates dawn about thirty minutes before I need to wake. Makes it a lot easier to get going on dark winter mornings.
Other thing that helps is modafinil. Turns out I'm medically overtired.
The bed I usually sleep in gets hit by direct morning sunlight
I look forward to having coffee
I have to get up to go to work
I barely qualify as simian first hour of waking up. I've got an answer, an answer that neither you nor I will like.
Go to bed an hour earlier.
I know it works for me, I never do anyway. Now if you excuse me I'll ooze over to the kitchen counter and guzzle coffee.
Back in college I lived off campus and had to bike in. Usually waking up at the last possible moment had me leaping out of bed, eating as fast as possible, and pedaling my dumbass to class seconds after opening my eyes. Maybe the regular exercise helped.
If you live alone, and trust me on this, start screaming. It feels weird but it works 9 times out of 10 also it relieves some stress probably.
If you feel uncomfortable doing that or don't live alone or share walls with other people, try splashing you face with cold water. It fucking sucks, it really does, but you probably won't fall asleep again.
If you're ADHD like me and you've never been able to establish a consistant sleep schedule in your entire life then you gotta find tricks like these to help. No amount of "just go to bed at a regular hour and get up at the same time every day" is ever going to change anything. Coffee helps and so do prescribed stimulants but I can still pass out with those in my system. Cold water and staying on my feet hasn't filled me.
However, if you're struggling to get out of bed bc you turn off your alarm in a sleep haze and pass back out I recommend getting an app called alarmy and using it's barcode scanning function. I pasted a barcode on my medication bottle that stays in my bathroom and the alarm won't turn off until I scan it. It forces me to get out of bed and take my meds ASAP bc that alarm is annoying af. You can also keep your phone charger far away from your bed for added protection but if you have no self control at night this will eventually get annoying and you'll move it back to your bed.
I hope something here helped o7 best of luck fellow permanently exhausted pigeon
If I start screaming at 6 AM, my neighbor would call the cops.
How old are you? How fit? What do you eat? How much screen time before bed? Check out Andrew Huberman on YouTube and his sleep video.
The trick that worked for me was to have a really fucking obnoxious alarm sound at a consistently specific time. My subconscious adapted to wake me up earlier than it to prevent hearing it.
Shower
Cold Shower.
Maybe a cold shower that has to be as long as the time it takes you to get into the shower from your bed. If it takes a minute to get into the shower, then you owe a minute of the coldest water.
I start reading something on my phone. Might not work for everyone, and depends on whether or not you’ve had enough sleep and don’t have a lot of sleep debt.
Sleep with caffeine pills next to your bed. Set an alarm for 20 minutes before when you want to wake up. Take the pill with the alarm, and go back to sleep. You will magically wake up super awake at the time you want to be up.
This is obviously a lot less good than the healthy solutions here, but I work a rotating shift schedule and this trick has been working for me for over a decade.
People say you shouldn't have caffeine until about an hour after you're awake. Something about letting your body chemicals settle before, you know, fucking them up.
Yeah, my understanding of the physiology is that taking it that early leads to rebound sleepiness in 4-6 hours after waking. I think it definitely does, but the immediate caffeine helps if you have a job that demands immediate alertness lol.
That's an interesting one. Are they 200mg? I find that too much but it seems to be the standard amount in caffeine tablets I've seen.
They’re Jet Alert 200 mg—but the pills are oblong so I break them into smaller doses based on how I’m feeling. Feeling really awake? Don’t take any. Slightly drowsy? A quarter of one (50mg). Normal level of drowsy? 100 mg. Etc.
There’s something about the going back to sleep that seems to have a stacking effect—you wake up feeling really well rested.
Personally I think it's normal to take awhile to wake up slowly. Evolutionarily I don't think we popped up ready to hunt. We gradually woke up.
For the exhaustion, you probably simply need more sleep.
For gradual wake-up, get one of those light-alarm clocks. They light up over a period of 5 to 40 minutes (whatever you set it to) to mimic a rising run. Especially important at this time of year.
I successfully trained myself to wake up at the right time without an alarm. There are methods for doing that, I'll elaborate on mine if there's interest. It takes all the pain out of waking up.
Put an annoying alarm in a place you can't reach it from your bed. Works for me, I wake up in seconds
Keeping the bedroom cold. It will kickstart your circulation as soon as you get out from under the blanket.
This requires one to be responsible enough to get out from under the covers. Cold rooms are my perfect sleeping environment. I would just roll over and pass back out. I have the thermostat set to start warming up the place in the morning. If I'm too warm, I'll eventually not be able to go back to sleep.
Sleep earlier.
Bananas or milk helps. Or if you have magnesium or melatonin supplements, those work too.
I think it's also a good skill to know how to gauge how much fatigued your body is at any time.
I've struggled with this for a while too, and I've found that the only 'secret' is to go to sleep earlier so that you either wake up earlier, or wake up feeling more refreshed. You should also do this in conjunction with getting up and out of bed as soon as your alarm goes off. I've got an alarm that doesn't turn off until I go into the kitchen and scan a barcode because otherwise I'll turn the alarm off and go straight back to sleep. Someone also suggested opening your blinds which works really well if you don't need the privacy and you wake up after the sun rises.
What worked for me is giving up coffee and anything else that contains caffeine: black tea, green tea, etc.
Boo this man!! BOO
If you can't get up quickly, plan to get up slowly. My alarm goes off and hour before it needs to just so I can get some extra snoozes in before I'm ready to get up.
Exercise, meditate, eat healthy food, hydrate.
Are you doing all these things already and still have the issue?
Find an intruder holding a weapon in your bedroom.
It helps me to prepare things like my clothes I'm going to wear the night before. Then just get into a routine and it won't matter it takes you a while to wake up fully, you'll just get ready on autopilot.
Something that has helped is blasting cold water on my face and then proceeding with opening my windows and letting sunlight in, always helps me on my school days
Coffee... A lot of it, that's how I do it anyways
Go to sleep at a fixed hour. I recommend 20/22, that's 8/10pm in 12-hour format.
That's a bit extreme innit
Yeah, I hate it. But it does the job.
Get mad. But no seriously, if your in a dream that you wanna wake up from, use all your possible force to flex your muscles, it'll make you realize your dreaming and wake up.
Down a glass a water as soon as you get up.
I set 2 alarms. one 15 minutes before the other. when the first alarm goes off I take a 200mg caffeine pill. when the second goes off getting up is much easier.
