Getting up doesn’t happen automatically. Since rising from your bed is not a reflexive action as the sensation of drowsiness can immobilize every part of your being. Despite this, the intrusive noise of the alarm clock blares once again.
For a considerable number of individuals, awakening in the morning is a daunting task as they experience difficulty in getting up. According to research, around one-third of the global adult population exhibits indications of insomnia, while roughly 10% fulfill the diagnostic criteria for insomnia disorder.
Experiencing difficulty in initiating sleep or frequently waking up during the night results in inadequate rest for the body by the early morning. While a majority of individuals rise from bed with ease each day, those who struggle to stay alert find it challenging to synchronize themselves with the day’s rhythm.
Tip 1. A fixed rhythm really pays off
Always get up at the same time every day. It sounds really simple, but only that way your body gets used to this rhythm and sputters less fiercely when you get out of bed. Of course, this is only possible if you practice regular working hours.
Tip 2. Focus on going to sleep earlier
If you can’t get out of bed in the morning due to fatigue, you’re not rested. A logical solution to this is therefore: go to bed and sleep earlier. And also shift your focus to that, instead of to the morning. Going to sleep earlier is a lot less intimidating than getting up early.
If you do manage to get into bed early, then it will take you much less effort as well to wake up in the morning. And maybe you’ll even be rested!
Tip 3. No snoozing!
Notorious oversleepers only make it harder for themselves by snoozing. The fact that people use this snooze button has to do with the lack of the normal degree of consciousness early in the morning.
During such a dozing period, the brain is not yet fully active. So don’t lie down when the first beep sounds and leave the snooze button for what it is or make sure you use an alarm clock without a snooze button.
Tip 4. Create a routine
Get up, open the curtains, take a shower, put on some clothes and then go downstairs for a sandwich. First get some tea and collect the newspaper from the (digital) mailbox. Organize your own ritual and discover how this will guide you through that difficult first hour of the day more easily. Our body will recognize fixed rituals and then automatically know that the day has started. You will notice that your sleepy feeling goes away sooner.
Tip 5. Use (day) light
In addition to sound, light also makes an important contribution to making it easier to get up. Light stimulates the production of dopamine. This is a substance that gives your body more energy. Preferably use sunlight, therefore open the curtains immediately.
Another option is to equip your bedroom with smart lighting, such as a wake-up light. Because if the light in your room gets brighter in the morning, you increase the chance that your body will wake up on its own.
You can also use a daylight lamp during the dark months during the day, so that you produce more melatonin, which is the sleep hormone, and therefore fall asleep more easily at night. Going outside immediately in the morning certainly contributes to better sleep at night.
Tip 6. Make your morning more exciting!
Getting up early and getting out of bed is a challenge in itself and then imposing all kinds of things on yourself that you have to do can actually backfire and make you demotivated. Why not make your morning more exciting, but keep it moderate and just start with something that is accessible and fun to do.
Bonus tip: Keep the alarm clock (or mobile phone) far away
A tip that every sleeper has received at some point: put the alarm clock on the other side of the room! And if you use your mobile phone for that, then do the same with it. This forces you to get out of bed in the morning. Of course it’s very annoying, but you’re trying to break a habit – sometimes a blunt ax is more than welcome.
With your alarm clock or smartphone on the other side of the room, you surely have to get out of bed, even if you still want to snooze. This tip requires little discipline and that can be nice, because early in the morning you are surely not overflowing with discipline!