If you’re one of those who had difficulties of waking up early in the morning for school or kindergarten, the chances are that you are having difficulties getting up in your 20’s, 30’s and even 50’s.
Moreover, you are probably a big snooze button lover. But, aren’t you tired of getting up in your 10th try and being always late?
Hitting that snooze button probably means that you are in most cases, if not always, late. People are not aware that by pressing that snooze button they are actually putting the rest of the day on hold as well.
If you are not sure why the snoozing button is not your best friends, take a look at it from a different angle. Small sleep doses are not enough in order for you to have a good quality sleep.
Actually, that approach can do much more harm than it can bring benefits.
The main reason for it is that a snooze session – no matter how long it can be, can’t last long enough for you to complete the sleep cycle. In addition, you could end up feeling super moody for the first hour and a half of your day.
How Do I Get My Alarm To Stop Snoozing?
Your smartphone or your clock might have a snooze option that you just love to use. Every. Single. Morning.
However, how often do you actually take a step back and spare a minute or two to think about side effects that snoozing button may have on you? Probably not too often. Or ever.
Actually, the best thing that you could do for your sleep is to forget that a snoozing option is an option at all. Simply said, just pretend that it doesn’t exist. Snoozing option goes from 5 to 10 minutes max, and it is is so much far from the healthy sleeping cycle.
Also, this may come as a shock to you, but snoozing can be a strong addiction.
Breaking The Snooze Addiction
We understand. When it comes to getting up, dressing, and dealing with everyday obligations or staying in a cozy and warm bed, in more than 90% cases people would go for the second option. Who doesn’t love the security and familiar ground?
However, what feels better is sometimes just a proof that we don’t know the benefits off the other side. And that’s the main reason that so many people are, simply said, addicted to hitting the snoozing button.
The first step from breaking the snoozing cycle is to admit that you love snoozing. The soon you admit it to yourself and start seeing it as an obstacle for enjoying 100% of the day, the sooner you will break the addiction and step into the realm of an ‘early riser’.
Being An Early Riser
By almost any definition an early riser is a person who gets up early in the morning.
The common belief is that person that rise up early can expect to have a better, happier and more productive life. Scientists believe that if you are a woman and you get up early constantly, the chances are that you will less likely to suffer from breast cancer.
Being an early riser means that you understand how your body works. With early hours you will have more time for yourself and you’ll be working on your own while everyone else is asleep. Also, morning people tend to perform better academically.
Also, productivity in terms of work ethic and self-maintenance is much higher in people who wake up early. Scientifically speaking, the person that gets up early in the morning leads a truly high-quality life.
How Do You Make Sure You Wake Up To Your Alarm?
Firstly, focus on ‘why.’ Think about what motivates you and what is the core reason you want to wake up earlier. No matter what your ‘why’ might be, you should remind yourself every day why you want it.
Maybe it’s because you want to be first in the office, feel less rushed or you just want to become a morning exerciser. Regardless of the reason, think about it often. It will give you great motivation to go around the snooze button.
Secondly, make yourself walk to your alarm. Don’t keep your clock or smartphone on your nightstand. By doing so you are creating a devil’s favor – you can snooze it in one sec by barely moving your hand.
Do yourself a favor and move it to the distanced corner of the room or even in another room, that’s closer. That way you have to actually get up and walk all the way up to it.
Thirdly, change your alarm clock. By doing so you will set the alarm to go off when you’re in a light stage of sleep. You can find a number of sleep trackers with this feature available on the market. Also, they can vibrate when you’re sleeping to get you up and help you be ready for your day.
Light And Sleep
Also, you don’t have to be afraid of the light. Moreover, you can use it as your advantage. Natural light is good to get you to use to wake up early, and the body loves nothing better than sunrise to feel ready and energizes. In addition, you can use specially designed alarm clocks that can simulate sunrise. It can naturally spark your body to wake up.
One of the probably most crucial and important things when it comes to welcoming the new day early is to go to bed earlier. Simply said than done probably, but it’s actually that simple. If you can’t stop the urge of constantly pressing the snooze button, it might be that you aren’t getting enough sleep at night.
Also, one of the things that you can do to improve this condition is to move your bedtime for just 15-minute up. Just doing so, will help you to get up a lot easier. The first sound of your alarm won’t appear so intimidating anymore. Also, keep electronics away, as any portable device can prevent suitable products of melatonin – the brain chemical (neurotransmitter) responsible for sleep.
Is Hitting Snooze Bad For You?
Shortly said, yes. You can have more harm than benefits from delaying the start of your day. If you get up immediately you will cope much easier with a daily schedule. On the other hand, if you are snoozing, you are making yourself groggier and kind of miserable without knowing it.
This is where the science steps in. Most snooze buttons are set to last approximately 8 minutes. That amount of time is not enough to complete a full sleep cycle. Therefore, your alarm goes on and off as you are witnessing transitioning between sleep stages.
As a result, when you finally do get out of bed, you are experiencing what is known as ‘sleep inertia.’
Sleep inertia is a serious condition that’s sleep-related with real consequences. A number of different researches showed that sleep inertia comes with bad memory, poor judgment, grogginess, and slow reaction.
Furthermore, sleep inertia can last between 15 minutes and 4 hours. Sleep inertia is seen in a low level of concentration, low productivity, and an entirely different state from the rest of the day.
Sleep Inertia In A Nutshell
- Sleep inertia appears as the feeling of incomplete awakening. It can reduce your ability to perform simple tasks and major ones.
- As a condition, sleep inertia lasts between 15 minutes and 4 hours.
- Inertia is the outcome of sudden awakening during the famous REM sleep. During this phase, your heart rate, blood pressure, and brain activity are slowed down.
- The best time to wake up is at the end of a sleep stage. However, thats usually not the case with sleep inertia, as you may awake suddenly, and therefore your sleep efficiency will be significantly reduced.
- Fixed alarm clocks are a good way to keep your body and mind sharp and ready to fulfill each sleep stage.
- If you are awoken suddenly, effects of sleep inertia can last from 30 minutes to 4 hours.
However, there are some clear signs that you are experiencing sleep inertia. These signs are usually seen in well-known and spread routine actions.
Side Effects Of Sleep Inertia
Sleep inertia comes with a number of unpleasant and most likely dangerous effects. Some of the most common dangerous outcomes are:
- Wake-up stress
- Drowsy driving
- Lower productivity in the first part of the day
- High adrenaline levels
- Low performance
Some of these activities can be especially dangerous for bus drivers and people of a similar profession.
10 Tips to Stop Hitting the Snooze Button
The best way to stop hitting the snooze button is to have a clear goal and certain action steps that will help you reach that goal. Or even a list. If a list or any similar reminder can help you boost your motivation for getting up early, why not having it until you get used to your new schedule.
Best ways to stop snoozing:
1. Place Your Alarm Away From Your Nightstand
You should put it somewhere where you need to walk to it in order to snooze it.
2. Have A Reason For Waking Up Early
Everything is much easier when you have a clear and set goal. You can even rename your alarm toward your goal. Something like, “Today is a very important day for your future!”
3. Be Active
Kick off your day by being physical. Start small. A couple of jumping jacks or sun greeting yoga if you are more into non-invasive moves.
4. Mix It Up A Little
Add variety with slightly different alarm songs or ringtones. You don’t want to become immune to your alarm sound.
5. Engage Your Other Senses
Engage other senses by adding different light to reminisce sunrise, or schedule your coffee maker, if possible of course, to start blending at specific hours.
6. Have A Sleep Schedule
Routine always gives the best results, in every field of life. The same goes for sleep as well. Make sure that you get enough sleep each night. Nothing under a minimum of 7 hours of sleep per day should be acceptable.
7. Go To Bed Earlier
Don’t set unrealistic expectations about waking up and therefore you will be able to go to bed earlier. Moreover, in a short period of time, you will make it a habit.
8. Adjust Your Alarm
Sometimes the main reason for snoozing may be lying in the fact that you are waking up when you are in deep sleep. It means that waking up 30 minutes earlier or later can make a huge difference in your entire life.
You can use one of the sleeping apps to track your sleep cycle or schedule a meeting with your doctor to check on your sleeping habits.
9. Change Your Point Of View
Treat your bedroom as area strictly reserved for body and mind pleasures. The bedroom is not a place for work, exercise or socializing. Using your bedroom strictly for sleep will get your mind to see it as a place to rest, not a place of activity.
10. Create A Bedtime Routine
This may sound like a lot of work, but in reality, it really isn’t. Spare one hour before bed for your rest and bed preparation. You can look at it as your time to rest. At this time avoid caffeine, alcohol, drugs, exercise and any kind of electronics use.
Make sure that you prepare for your sleep by taking a hot bath, drinking a good tea, practicing yoga, or simply reading a book. Strong guidelines will help you be more productive and more eager to jump out of bed straight away, each morning.