Contents:
- Medical Video: 9 Secrets to ACTUALLY Waking Up Early | morning person 101
- What happens when you sleep at night?
- So what should you do to make it easier to get up in the morning?
- 1. First, know the reason you need to get up early
- 2. Know your body's sleep hours
- 3. Try melatonin
- 4. Turn off all lights before going to bed
- 5. Turn on the lights as soon as you wake up in the morning
- 6. Organize your activities at night
- 7. Make it difficult for you to turn off your alarm clock
- 8. Stay up early on holiday
- 9. Evaluate your hours of sleep every week
Medical Video: 9 Secrets to ACTUALLY Waking Up Early | morning person 101
Who doesn't hate getting up in the morning? Especially if you have to get up early because there is an important event that starts early. Of course this can be very annoying because you feel your sleep time is cut a lot. However, getting up early doesn't have to be miserable, really.
What happens when you sleep at night?
Before you can get up early, you must know first what happens when you sleep at night. When sleeping, your body goes through 4 to 6 cycles, which are often referred to as "sleep cycles". Each cycle consists of 5 levels. Level 1 is when you are just going to fall asleep, while level 4 is a level when you are fast asleep. These levels are equipped with levels "rapid eye movement", The degree to which you usually dream.
If you have to wake up when you are at level 3 or 4, it will be very difficult, because at that level you are sleeping soundly. That is why it is very difficult if you have to get up too early.
Each sleep cycle usually takes about 90 minutes. Which means, if you calculate the total number of cycles that occur during your sleep, you need about 7.5 hours of sleep each night. Of course, there are also people who only need 6 hours to sleep, and there are also those who need 9 hours. This is due to the different sleep cycles of each person, some of which take about 90 minutes, but there are also those that take 2 hours.
So what should you do to make it easier to get up in the morning?
1. First, know the reason you need to get up early
If you are already used to waking up in the afternoon and want to change these habits, first of all what you need to plant in your mind is the reason why you want to change your habits. Try to think about what your motivation is so you want to change the habit of waking up to wake up early. Maybe the reason is because your new job requires you to get up early, or you want to exercise early before doing your activities, or maybe you want to have more time to relax in the morning before starting your activities.
Once you have established your reasons, you can tell the people around you (at least those who sleep near you) about the habits that you will change. Believe it or not, this situation is just as efficient as your alarm clock to get you to wake up in the morning.
2. Know your body's sleep hours
If you have been in bed late at night and have to get up early in the morning, you may not know exactly how many hours of sleep your body actually needs. Your body makes changes in anticipation of when you will sleep, such as lowering body temperature and heart rate, and removing melatonin to your blood circulation within an hour or two before you go to bed. After that, your body will reach levels 3 or 4 in your sleep cycle, then your body begins to prepare the process for you to wake up.
One way to work around it so you can get up early in the morning is to set your sleep hours, and remain consistent with those hours of sleep. For example, you have to wake up at 7 in the morning, so that you can sleep for 8 hours, so at least you should have gone to bed at 11 o'clock at night. Do this consistently for weeks (even if you are on holiday). In layman, people often call this happen because of habit. Medically, this is the reason.
3. Try melatonin
Naturally, your body produces melatonin which stimulates you to sleep. You can take melatonin to help you rearrange your hours of sleep. try taking low doses of melatonin (about 0.5 to 1.0 mg) five hours to six hours before you go to bed, for several days. After a few nights, your body will get used to your new hours of sleep, so you can sleep faster at night and night earlier in the morning for the following days, without the need to consume melatonin again.
However, keep in mind that melatonin supplements sometimes don't work for some people, even bring problems. Therefore, people with immune system disorders, diabetes, taking birth control pills, consuming sedatives, or taking blood pressure drugs should consult the use of this melatonin supplement with a doctor.
4. Turn off all lights before going to bed
Of course, your ease in getting up in the morning depends on you sleeping at night. Avoid doing activities in front of the screen, such as TV, laptop, and smartphone before going to bed, because these activities can make you not go to sleep. If you use smartphone As an alarm, set the alarm configuration one hour before you sleep, then turn off your smartphone.
5. Turn on the lights as soon as you wake up in the morning
A one-hour or two-hour light after you wake up helps your body sleep hours to recognize that it's time to wake up in the morning. This light can come from the sun, a desk lamp, or your bedroom lamp. If you have time, it is even better to take a walk outside with the morning sun to build mood Before you move.
6. Organize your activities at night
Try checking what activities make you unable to sleep on time. For example, if you go to the gym after you have dinner, this activity can make you sleep badly. Experts suggest that the right time to exercise is not at night. If you are late for sleep due to having to complete your work, find a way so you can manage your work so that it does not need to be done until evening. Maybe you can share tasks with your other colleagues, and so on.
7. Make it difficult for you to turn off your alarm clock
This sounds funny, but it can help you wake up in the morning. Make yourself difficult to turn off your alarm clock. If you put an alarm that is very easy to reach and easily turned off, you will go back to sleep as soon as you turn off your alarm. However, if you need an effort to turn off your alarm, then you are "forced" to get up from your bed to turn off the alarm. You can also ask your sleep mate for help to wake you up.
8. Stay up early on holiday
Of course, waking up on a Saturday Sunday feels very extraordinary. However, this actually disrupts your sleep hours as a whole, because it means that your hours of sleep are not what your body usually recognizes. Whatever the schedule is to go to sleep and wake up on a weekday, apply it also during holidays. Experts say that if you are consistent with your hours of sleep each day (including holidays), you can get better quality sleep and get up more easily in the morning.
9. Evaluate your hours of sleep every week
After you make an effort to get up in the morning, try evaluating the results every week. Try checking if you feel more excited? Or even your mood becomes messy? Or are you still sleepy in the morning? If you find that you fail to get up in the morning the way you want, try another method. Conversely, if the method you have applied works, then continue the method.
READ ALSO:
- 6 Bad Effects of Sleep Too Long
- Not Everyone Needs to Sleep 8 Hours a Day
- 9 Ways to Fix Messy Sleep Patterns
