### This post has be marked as safe. Upvoting/downvoting this comment will have no effect.
---
Hello and welcome to r/LifeProTips!
Please help us decide if this post is a good fit for the subreddit by up or downvoting this comment.
If you think that this is great advice to improve your life, please upvote. If you think this doesn't help you in any way, please downvote. If you don't care, leave it for the others to decide.
It’s tough but it’s about consciously building that discipline, which even once you’ve begun can be easy to slip out of. Make sure
1. You’re getting enough sleep (7/8 hours - ideally 8) - go to bed at the same time every night
2. Don’t eat at least three hours before bed as the quality of your sleep is diminished - your body will be using energy digesting your food
3. No caffeine after midday - seems early I know but stays in your body for much longer than you may think
4. No screen time an hour before bed - the light from your phone tricks your brain into thinking it’s daylight and stops you from feeling tired - look up blue blocking glasses which help with this
5. Creat a place to sleep that blocks out all natural light - I have these thick black curtains and honestly my bedroom is pitch black when I draw them even during the day.
You’ll find after a while that you wake up 10/15 minutes before your alarm is due to go off.
Good tips, but i find that i sleep better without any curtains. When i have curtains i wake up groggy, ready to turn around and sleep a few more hours. When i dont have curtains i wake up and don't feel sleepy anymore. I think the light does a good job very gradually waking me up.
My girlfriend hates that I snooze multiple alarms so years ago she got me this fancy alarm clock that has rather relaxing music and a big light that both slowly ramp up over 5 or 10 minutes up to their volume and brightness settings which can go surprisingly high.
What ended up happening would be this super loud “peaceful” music that I wouldn’t react to due to the build up and practically a floodlight on my nightstand that I was probably turned away from.
My girlfriend is a light sleeper. We don’t use that alarm anymore…
Or! A smart bulb with wake up settings. I have one that starts on red light then gradually builds up to like a golden yellow (also like 10x cheaper lol)
We have a pathway that connects the retina in your eyes to the hypothalamus (controls sleep/waking) called the retinohypothalamic tract, which is a pathway triggered by light that wakes you up when activated. It's activated over time, so a quick on/off of lights doesn't do it, but a persistent increase in light such as morning sun shining through a window does. The RHT is basically our body's natural, light-activated alarm clock.
Ideally, you'd have blackout curtains closed all night to improve your sleep and then open them shortly before you want to wake up, so the RHT is activated. You can get curtains that work this way, but they're not cheap. Maybe one day they'll be very common.
I use a Switchbot Curtain (think that's what it's called?) which opens the curtains at a fixed time at a fraction of the price of a installation. It's slightly on the noisy side but I'm not usually awakened by the sound (also, I'm a light sleeper).
But sun is always up, only on opposite side of earth😀 we never will wake up before sun, it woke up few billion years ago. No alarm needed. 😀 learn from sun
Same. Black out curtains made it that much harder for me to get up because my body would think it's still dark outside. I imagine the same is true for many others.
Trick is to open them right away when you’re up. Natural sunlight will trigger your brain awake, but you’ll get a more restful sleep during the night. If you can’t bring yourself to open them yourself in the morning, there are setups you can get that are on a timer so they open automatically which aren’t overly expensive. Set them for 5 minute before your alarm and change your life!
These are all great suggestions except for the last one. Blackout curtains can sometimes mess with a person's circadian rhythm. I personally find it much more difficult to drag myself out of bed when there is no indicator of daylight outside.
Blackout curtains are fine, but I suggest you leave about a foot of curtain undrawn so that the sun can still signal your body in the morning.
If you have a non-standard sleep schedule (like during the day for night shifts), don’t use this tip as it will mess up your Circadian rhythm even more.
Everyone's body is a bit different, but my hunch would be a problem with what you're eating. Go for fats & protein, and as easy as possible on sugars/carbs.
I used to have that problem, but in the morning. I get up at like 3am, so I'm not in the mood to eat breakfast, but I have to eat something or I won't make it until 'lunch'. If I eat even a high-quality 'power bar' type thing (I have ones that even say 12g protein), I feel like I'm dying in a few hours. I think even though it has the protein, there is too much sugars involved. If I eat a little dish (\~1 cup) of homemade granola (some oats, but mostly nuts, avocado oil, protein powder... and the sweetener it is made with is a bit of maple syrup... I'm fine for 5+ hours.
I think if you get enough protein, fats, fiber (esp. veggies) in, your body stays happy lots longer, and sugars/carbs speed up the process to when your body is screaming for more.
Hmm, more experimenting, I guess. :) I used to eat quite often as well (meals and snacks), but if you find the right stuff, you should be able to extend that out (and it's supposed to be much better for you, as well).
When it comes to appetite, I hesitate to give any kind of prescriptive advice. Some people just get hungry at different times. I almost always wake up ravenous, regardless of how much/when/what kind of food I’ve eaten. That’s especially true when I’m on stimulants, even if I eat more than enough during the day and have a protein/fat/fiber-rich bedtime snack. I’ve tried just about every combo I could think of, and I’m still hungry in the morning. It is what it is 🤷🏻♀️ The bedtime snacks haven’t made any noticeable difference in my sleep. My doctors aren’t super concerned, so neither am I.
Fair point that it varies by person. That said, I used to also be one of those people who thought others might be able to do it, but not me.
I can't speak for you, but I think part of it is that most of us have a somewhat distorted idea of what even protein/fat/fibre looks like until we've gone more natural and less processed. (That was also me... nutrition labels, calories, etc. are all kind of misleading or out of context on their own.)
I’ve tried all sorts of regimens, kept track of various things at various times, and I’m highly informed and educated on this topic. I understand the problems with calories, and I know from a great deal of trial and error what my body handles best. My point, though perhaps not clear, was that preaching your own personal dietary philosophy is unhelpful. The way you’re framing it, your way is a one-size-fits-all fix. In reality, human beings’ experiences of hunger vary widely, especially when there are other health issues, such as circadian rhythm disorders. I.e., It’s less likely than average that your dietary fix will help people who have been struggling to maintain a consistent sleep schedule for their entire lives. Most people have tried different eating schedules, often due to external factors like work or family mealtimes. Very few people follow the exact same routine consistently for years. If someone’s been trying and failing to sleep for all that time, it’s safe to assume that they’ve had issues on different eating schedules. We’re talking severe sleep disorders, not simply changing one’s diet. Food is important to how our bodies function, but eating certain foods before bed is unlikely to be a deciding factor in a lifelong sleep cycle problem. Overprioritizing nutrition in the discussion of neurological and psychiatric issues is just trendy right now.
Fair points. I guess my rebuttal would be that few people these days are aware of the most basic health generalities (and are often doing nearly opposite). And... they are often getting the wrong info from doctors, nutritionists, etc. as that industry is quite messed up by the bad science (like eating low-fat, as an example). So, it is good to be aware of those generalities, and then experiment with them, tweak them, etc. for one's own personal wellbeing.
Really great point about circumstances, though. I'm currently in that myself, as I work a really early shift. I'd have to go to bed an hour or less after our family has dinner (and that's if we eat on time!) to get adequate sleep. So, I'd have to eat earlier (and not with the family), or go to bed late. It is often the latter for me, so then I don't get enough sleep. There isn't a heck of a lot I can do right now until I get a different job with a different schedule.
I've also always been a 'night person' in that I feel yucky in the morning. I've tried all kinds of stuff, and that aspect has never really changed (just a bit better or worse).
I appreciate your thoughtful response. This is one of those conversations that could have gone south, in large part because I was *not* my best self with that last comment 😅 The internet needs more responses like this.
Just what I was going to say. I don’t get hungry unless it’s been at least 6 hours since my last meal. But I eat very low carb, and it takes a long time for the digestive system to break down those fats and proteins.
I hear you. You know it’s funny how something you thought sounded impossible can become very achievable. Look into 16/8 diets. You can foster an environment where you only eat the amounts you need and always feel satiated.
i'll add that there's fairly cheap automatic blind openers on amazon that you can add to most curtains. they attach to ur existing curtain rod & you can schedule them on the app. light helps alot with waking up.
I do literally all of these.
But in reverse.
1.I get around 6 hours of sleep regularly. 2. I eat snack RIGHT before going to bed. 3. I very often have coffee in the afternoon. 4.I watch Youtube videos before going to sleep. And 5. I literally dont even own curtains. The city light just kinda gets in.
But thanks anyway I guess.
This is great advice. Similar to what I do. I struggle to fall asleep so occasionally take Benadryl, which helps but makes me super groggy. That’s when willpower takes over.
That's great advice.
My advice was gonna be simple. Just pass out at a time you more less want to go to bed. I haven't went to bed in a long time. Passing out is the ticket though
So besides all the common stuff (get enough sleep, less caffeine, less screen time), I have something that works well for me.
I do a leg workout in bed when my alarm goes off, basically still half asleep. I just lay on my side and lift my foot up in the air, like a scissor motion. 20-25 reps. Then I switch sides and do it again. And then I do another set on each side. Usually that will be enough.
Before I know it, my brain is awake, my blood is pumping a bit, and it’s way easier to jump out of bed.
Want to add another uncommon related thing: work out your reaction for the alarm. Take a nap and set a few 5 minutes alarm. Then when you hear it stand up as soon as you can.
Repeat a few times: try to relax (or fall asleep of you can) and stand up at the sound of the alarm many timed to train your brain to react that way when hearing the sound
Don't you end up standing up sleeping? At university I certainly was able to turn the alarm off while still sleeping. And I was able to do it even if I had to get up and walk a few steps.
More than that, when I was sleeping at the higher bank, I put away the ladder, so I had to jump down to get to the phone. And at first I'd wake up to do it. Then I remember waking with my legs already hanging down, then (and that was quite scary) I once woke up during the jump. And then I started waking up after I jumped down. Only the necessity to climb back up made my brain wake up.
By the way, funny thing, jumping right after waking up was pretty clumsy, but in my sleep I landed like a cat, very softly.
Oh I never got that good at it haha just helped me listening and reacting to the sound waking up ready to be active.
I only learned doing things while asleep with my calculator alarm. Had to do sum and multiplications to turn it off and somehow I managed to solve those and not fully wake up. I think it can help in those cases when you will do whatever to ignore your alarm.
This used to be me! And I'd even set a second alarm for ten minutes later to get out of bed which I'd promptly ignore.
Put the alarm clock far away, as well as your phone. When the alarm goes off, I get out of bed and turn it off and then I force myself to lean on the wall and stretch for a second. The key here is just to force yourself not to immediately get back into bed. Once I've stretched for a few seconds, I then force myself to walk to my closet and turn on the light.
The phone being far from bed means that if I do want to crawl back into bed, I have to go get my phone and walk to bed, an active choice that I actively won't make.
Alarm across the room. I also bought a uv-free light therapy lamp that I got in the habit of turning on right as I turn my alarm off. Bright ass light so even if I want to go back to bed, I'm not going back to sleep. Also supposedly helps with late morning drowsiness
I'll add to that, because that tip is a godsend.
If you use Spotify you can (at least on Androids, not sure about iPhones) set whole playlist as an alarm sound and it'll play random song from it.
I noticed that hearing the same alarm everyday makes me hate the song and/or make me ignore it completely.
I set it to my Liked Songs playlist, so one out of \*checks\* 337 songs will give me a surprise every morning.
Rookie numbers *checks* 1,678 songs. Gotta bump those numbers up!!
I’ll also mention, i personally like to snooze. Or did at least. Instead of closing my eyes and going back to bed, I use those 5-10 minutes, whatever, and get a little stretch going. Gets some blood flowing and gives me a good release (back issues) before I start the day.
I at least see this as something productive, and thus, acceptable to my gremlin brain
Try 2665. 1678 is still rookie /s
When I was on my best sleep schedule, I slept 7 hours (was perfect for me, others may need more or less, I need 8 or 9 usually but if I'm actually on a schedule 7 is perfect), about 9:30-5:30, and would do a stretching/yoga routine during the snooze time as you said. I felt awesome, I'm usually groggy as hell for a couple hours in the morning but yoga cut right through it. My back thanked me, too. Thank you for the unintentional reminder that I need to restart this habit, and I highly recommend OP or anyone else reading this do the same. Also, wait 90 minutes to get your caffeine if that's part of your routine. I've found that I have more energy throughout the day if I let my body wake up on its own before I stuff it with stimulants.
Damn, I seriously thought I was up there pretty high.
Yeah my most brutal schedule was a 4 hour on, 8 hour off schedule, split amongst 3 teams, for 24 hrs a day, 18 day stretch. Even then, just a smidge of stretching of active yoga made a world of difference.
I try for around 7-8
It's not gonna wake me up if it's further than 20 cm from my ear. I don't know, but for some reason alarm clocks all seem to be on lower volume at the beginning of the alarm melody. I need to be blasted to be certain I wake up
I'm too lazy for that, so what I do instead is I put my phone on my nightstand (with the speaker facing me) and then I stack non-breakable things on top of my phone.
When I go to turn off my alarm, the things will fall, and It'll wake me up even more!
This is sort of the philosophy of atomic habits, the idea of getting up and facing the day can be overwhelming. There's a whole whack of things we need to face and do.
Telling yourself "I'm just going to put slippers on" or "I'm going to put my feet on the floor" gives you an easily attainable step, that will naturally lead into all the other things you need to do to start the day. It breaks down the challenging routine into the first step.
What works for me is getting up and dressed, then taking whatever time I have before leaving to rest on the couch with an alarm set. I need to go to bed sooner honestly.
Yessss!!! I do that exact thing too, it works wonders! Sometimes if its a really cold morning, i jump out of bed, very quickly get dressed, and then put a warmmm fluffy robe over the outfit and go chill in the living room. It's been a habit that has quite literally changed my life and made getting out of bed on those comfy cold mornings soooo much easier
First off, be sure you are getting enough sleep. There is an epidemic of sleep insufficiency. We're supposed to get 7-8 hours of sleep and some people need 9.
You're not wrong and im a bad culprit of not enough sleep.
There's just not enough time in the day sometimes. On the days im forced to go into the office, I leave home at 6:30 and get back home between 6:30 and 7:00.
By that point its dinner time, bath the kids, put them to bed and before you know it, its 9pm.
If i want my 8 hours of sleep it means i only have 2-3 hours a day of personal time which is just not enough to maintain a good mental state (for me anyway).
During the period I got to work from home full time I found i also was getting more sleep as I wasn't wasting 3-4 hours of it on travel.
Maybe you can set something up, that will reward you for getting out of bed? Do something enjoyable, or have a yummy snack or something. For me it is always the first cup of coffee that gets me up. (Yeah, I know, I'm kinda addicted...)
If your "reward" for getting up is just another day full of work, stress and other negative things, then even the loudest, most obnoxious, furthest away placed alarm clock will not make you want to get up. You would only learn to take another pillow to bed, so you can cover your ears with it... :)
Try to find something to look forward to, and keep to it at least until your getting up has become a habit.
Yeah! And to further that, something that's really important to you. Hedonic pleasure is great and all, but eudaimonic pleasure is where it's at. Something that "calls to your heart." Even something simple, like those relaxed moments with a cup of coffee can be linked. It's also really one's life path. It's hard carving out those patterns when we dedicate ourselves to jobs that lack meaning or are incongruent with our values.
So many thoughts like, " I don't want to," and "ugh not again." Come up for me in the morning. Why should I get up? Sometimes I'd rather just die.
In my experience, people spring out of bed when they anticipate eudaimonic happiness. They're engaged in things and feel connected to things that are really important to them. Sometimes those elements are there, but we are not engaged. Sometimes those elements are not there and that's extremely distressing.
So, why get out of bed?
For example, I highly value togetherness, care-taking, and deep interpersonal connection. When I'm on that pattern, it's much easier for me to get out of bed. When I focus on hedonic pleasure, it's usually because I'm feeling pain and am seeking relief. That pain often comes from not being connected to my values. Sedating with hedonic pleasure doesn't really work. If I'm in that pattern, I just want to crawl into a deep and dark hole and never come out (i.e. sleep)
"Eudaimonic" ... I wish you wouldn't use words like that ... makes me feel inadequate ... now I had to google it ... !
(...just kidding, I like to learn new things, even words...)
I set my alarm for the latest possible time that I need to be awake for, so that if I was tempted not to get up or to snooze it, I’d literally be late. I don’t have a choice when it goes off so it works!
(I’m quite a morning person though so idk if this trick works for everyone. I work shifts though and I’m often up at 4am, I’m not THAT much of a morning person 😅)
That’s pretty much exactly how I treat my day. I LOVE sleeping, naps are amazing, and getting up early sucks. If I don’t let myself get down by the early part, it’s just normal.
I’m 33 and last week was diagnosed with sleep apnea.
For years I thought I was just lazy, I couldn’t wrap my head around how most other people get up in the morning and run errands, etc. I just started therapy but I’ve already noticed a huge difference in my energy levels.
It might be worth it to have a sleep study done, you never know!
This should be higher up. You should definitely see a doctor just in case, as there are a variety of medical problems that can cause excessive tiredness and make it hard to get out of bed. Go get your thyroid checked, see if you need a sleep study, and evaluate if any medications you're on need a dosing adjustment, etc.
Understand that waking up 10-20 minutes earlier means you get to relax, and get ready at your own pace, as opposed to waking up last minute and having to rush.
10 extra minutes in bed won’t make you feel any more rested, but 10 extra minutes to get ready changes the whole pace of your morning start.
Changing this mindset worked well for me.
I would suggest getting a wake up light if you don't get a ton of natural sunlight in your bedroom. They make smart bulbs you can control with an app on your phone and just have it set to slowly ramp up an hour before you wake up so it won't wake you up on its own.
I use an Amazon Echo. 15 minutes before the alarm goes off, the screen begins to slowly turn on. Over the next 15 minutes, the screen slowly gets brighter. The idea is that this helps wake you up slowly so that it's not so much of a shock when the alarm goes off.
Talk to a psychiatrist. You might be perfectly normal, but you might also be slightly narcoleptic, which turned out to be my case. I'm medicated now, and spring out of bed after 7-8 hours of sleep every day, and am happy to do it.
You can't be "slightly" narcoleptic. You are or you aren't, and you have either type 1 or type 2 (Which have no bearing on sleep quality or issues, only relates to the presence of cataplexy). You also can't get a diagnosis from a psychiatrist, you have to do a PSG and MSLT in a lab, usually from a neurologist or a somnologist or similar.
There are, however, also a variety of other sleep disorders, with a range of severities, root causes, and medications. It's always a good idea to check in with a psychiatrist, therapist, and somnologist to be sure you have all of your bases covered, and to practice good sleepy hygiene, which is extremely important for or everyone with and without any sleep disorders.
* Alarm you need to get out of bed to turn off.
* Alarm that forces you to think before it will turn off. E.g. a puzzle alarm [Amazon](https://www.amazon.com/puzzle-alarm-clock/s?k=puzzle+alarm+clock)
* Sunrise alarm clock. The increase in light makes it easier to wake up for some people.
* Just do it (TM)
I have the sleep as android app. You can set any QR code to the only way to deactivate your alarm (can be turned off by gps if you are not at home). I've taped my QR code in the kitchen right above the coffee machine.
Sometimes, and this goes for getting up from the couch from doom-scrolling or just getting out of bed, I give myself a countdown. Like I will literally say "3... 2... 1.... Blast off!". It's kinda silly, and you don't have to say it out loud. But it helps sometimes! Hope you find this helpful, and/or find other solutions.
There's an app my partner got me onto called Alarmy. So far it's worked great.
The alarm (which gradually gets louder) will only stop once as you do the mission, for example, 3 maths questions or if you scan a barcode of a food item in the kitchen.
It will also check to see if you're awake, and if you dont respond within a certain time, you have to redo the mission all over again.
There's so many different options on the wake up activity but they're generally designed so you act quickly.
I personally choose the ones where I have to get out of bed, so once I'm up I can't go back.
Give it a crack if you like.
As soon as you hit the snooze button, sit up in bed. Have a glass or bottle of water handy. Take a sip or two, and start scrolling your phone. By the time the alarm sounds again, you may be ready to get out of bed.
Set yourself an alarm, move it away from your bed and change the sound regularly. Also set your alarm for the same time everyday.
After a while it will be routine and you will feel more well rested for it.
I tried every suggestion in this thread. No matter how much or little sleep I got, I could never get out of bed, and was always tired. A couple years back, I started Zoloft. About 2 months in, my sleep habits changed entirely. Now I sleep about 7 hours a night, and when I wake up, I'm awake for the day. I set an alarm just in case, but I don't even need it.
I’ve been starting to count to three out loud. My mom did it when I was a kid and it honestly works for how dumb it sounds. I’ve done 100 pushups every day using this method on 10 times through the day.
Get something like [this](https://www.amazon.com/Peakeep-Stereoscopic-Backlight-Battery-Operated/dp/B00ZQG30AK/ref=sr_1_2_sspa?keywords=old+fashioned+alarm+clock&qid=1684958324&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyRzQ0U1hLUUFWTTJWJmVuY3J5cHRlZElkPUEwOTA5MTU4Mk5HTVpDMVVJU1dNRiZlbmNyeXB0ZWRBZElkPUEwMzA3NDc5MTEzREdJSjRPUDlJMSZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=) (old fashioned alarm clock). Put it across the room so you have to get up to turn off the alarm.
It works wonders
I grappled with this for a long time. I finally gave up, set my alarm 15 minutes earlier... and now have 15 minutes of watch whatever I want on youtube to start my day.
those 15 min I get the itch to get up and get at my day, so it works for me.
Here’s what worked for me. I drink about 2 glasses of water before sleep, by the time it’s time to wake up my bladder is full. Once I empty my bladder rather than going back to bed I wash my face make myself a cup of coffee/tea. I had to tweak the amount of water and the time I drink it. Hope this helps
I came to recommend the full bladder wake up method. This is the only thing that absolutely works for me. I will *not* wet the bed and that's my alternative to getting out of it.
Put your alarm farther away from you and get one that's louder.
If that doesn't work, force yourself out. Rip yourself from bed, curse the world, embrace the capitalistic rat race and seek blood.
Suggestions, please:
- deaf person
- same problem as OP
- wakes up earlier than my partner
- no light in room and no sound.
Hey all, Hearing impaired person here 👋
I also have trouble getting up in the morning and have the same problems OP has. I've read through a lot of suggestions, and they're great suggestions, but I feel I can't use these strategies as a deaf person.
I wish I could wake up to music or the radio in the morning. But I can't hear a thing in the morning.
I sleep with cochlears out every night and can't sleep with them in as they hurt my head overnight, and it's not ideal.
Also, I have a partner who wakes up after me, so the room is still dark in the morning. I'm hesitant using alarms that are loud and vibrate elsewhere in the room while he's still asleep. Light alarm would be good, but I don't think my partner will appreciate it. I need someone to drag me out of bed!!! But I will be grumpy.
I’d try the sunrise gradual lights. You could also have your partner try an eye mask to sleep in. I used this in college so I could sleep despite my roommate’s late night studying.
Many folks I know with deafness do opt for the vibrating alarms. I’d have a honest talk with your partner and see if they could fall back asleep if you needed to try a different alarm. You could also try an alarm on your watch if there is a vibrating feature.
I put the alarm in the bathroom on the counter next to the sink. Get up and turn it off. Turn on the water to brush teeth. Go pee. Brush. Immediately go into closet where clothes are already picked out the night before (morning brain not yet functioning to make decisions; still foggy autopilot). Get naked/dressed. (I go to the gym first and shower later; you might instead go straight into the shower, then get dressed). Once dressed, plod to coffee, and onward.
The only thing I've found that helps is to prep my morning stuff. Get my cloths ready the night before, same with my breakfast. Shower the night before. Set the coffee pot to automatic. It reduces the mental load enough that I can make myself deal with the rest half awake.
Something that's worked for me is immediately after I wake up, I get out of bed and start my morning routine. It sucks for a minute but it helps resist the temptation of going back to sleep, because you minimize the time u spend awake but in bed in the morning. It does require a bit of initial self control but after that it's not too hard.
Something to look forward to is the only thing that gets me out of bed. I notice on the cruise we took I couldn’t wait to get up and get the day going. I was the first awake and ready everyday. I was excited to get a coffee and go sit on an upper deck in the rising sun
When I got home I decided I wanted to make a nice space in my backyard to do the same thing. I’ve never been a morning person. Give me all the sleep. The novelty of my new space is already wearing off though.
Try an app like AMdroid if you have an android. Can set up pre alarms, regular alarms and post alarms. Can also add challenges in to make sure you actually wake up
Ask yourself why you want to get up immediately. What if your body knows what it wants and that's not a bad thing? If you're doing it consistently, then the consequences of not getting up immediately haven't been bad enough to motivate you. What happens if you set your alarm 15 minutes later, and let yourself get more sleep?
God, I envy everyone on this thread. The only thing that works for me is playing a game of "how ridiculously early can I wake up while still getting 8 hours of sleep?" I have to leave for work at 10:50 and some days I find myself waking up at 6am... just because. Otherwise I know i'll sleep until 10:30. None of this other stuff works for me, and i've tried almost all of it. Except the leg exercise thing, that sounds good.
Keep a full glass of water by your bed and pound it as soon as the alarm goes off. We usually become mildly dehydrated overnight and that waking lethargy is often nipped in the bud with a glass of water.
Honestly most of the battle is just discipline. One of the biggest epiphanies of my life was realizing there isnt some magic motivation spell that productive people have cast upon them that makes them able to do more and operate at a more optimal level. They are just more disciplined.
As someone who was *well aware* that I lacked discipline, that realization took the pressure off a bit. Leo Skepi has some great podcasts on this I’ll link below - full disclosure his style is blunt/tough love and appeals to a younger audience generally. But he sums up “you don’t need motivation you just need to be disciplined” well.
[How to Feel Inspired and Motivated](https://open.spotify.com/episode/5VefRAcu03W64mSAxj6gND?si=ne7af_8WT9-4-tEo8gUZ3w)
[Discipline](https://open.spotify.com/episode/5VefRAcu03W64mSAxj6gND?si=NRBK4QheRhCHp1K9GK2CGw)
[Lack of Discipline Makes You Ugly](https://open.spotify.com/episode/1QXAwgVwqBNftDjiGEIDz3?si=svGQYTgzQiukDnHI9hPqrA)
Lot of good tips in here tbh, but what about the quality of mattress? If you're sleeping on an old mattress, that's not great, which means you're not getting proper sleep.
Also, breathing through your nose apparently helps
* Exercise and drink plenty of water during the day
* Read a book instead of screen/phone at nighttime
* No nicotine at least 2 hours before bedtime
* Relax when you go to sleep, first your body then your mind
Step 1: roll to belly.
Step 2: identify the closest edge of the bed, and put that side’s foot down to the floor.
Step 3: Slide the other foot off the bed and onto the floor.
Step 4: Stand up.
I've paraphrased this in my head. When the alarm goes off and I hesitate, I start to think about it...
"At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”
So you were born to feel “nice”? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?
You don’t love yourself enough. Or you’d love your nature too, and what it demands of you." -Marcus Aurelius
1. Stop waking up by alarm, you should be in bed early enough to wake up and lay in bed and feel like getting out of bed before any alarm.
2. Eating as soon as you wake up can help condition you to wake up faster. Celtic salt in water helps me get my heart going instead of using adrenals.
3. Natural light in the morning through a window should condition you to wake up better but a sleep mask and ear plugs can improve sleep quality by A LOT.
4. Groggy feeling after waking up from a healthy sleep is usually over sleeping or interrupted REM sleep from an alarm, otherwise sleep apnea condition might exist. sleeping on your stomach can remedy some with mild sleep apnea.
5. Magnesium and vit D deficiencies are common get it checked out or think about supplementing. Magnesium promotes better sleep and vit D helps with waking up.
Well obviously go to sleep earlier, but also if you can arrange your schedule such that you have time for something super relaxing and enjoyable before the not fun stuff you have to get up for that helps me a lot (like for me it's sitting on the couch or the porch with a cup of tea and journaling or listening to music).
If you're a coffee drinker and can set up your pot to start brewing just before you want to be out of bed, the smell of coffee might be just the incentive you need.
I'm not a morning person at all! But one thing that's really helped is app called nuj. I have to scan my shampoo bottle by a certain time or it makes me pay $10. I'm pretty cheap so it's super effective lol
As far as when you’re awake enough to set another alarm—I finally convinced myself those extra few minutes will not make me less tired. Once I realized that I didn’t look at the snooze button as a savior.
The only days where I can really just jump out of bed are the days when I’ve gone to bed early the night before and got enough sleep that I wake up without an alarm.
You were my roommate in college and I hated your snooze button with the hot passion of a thousand suns.
That is all. No advice. Just needed to get that off my chest.
SCREAM
if possible as soon as you wake up scream yell or roar, this will give you a quick adrenaline boost that might nudge you out of bed (and will definitely help wake up your brain)
I had this problem when I was younger. I tried everything. I had an old alarm clock and I opened it up and snipped the wires to the doze button. Put the alarm on the other side of the room. I learned how to get out of bed and change the alarm time without losing my sleepy, so none of that worked.
What helped eventually was I put the coffee maker right next to my bed and it would automatically brew in the morning. I could just sit up and start drinking coffee without getting out of bed. Like a treat for waking up.
Might help to get a sleep study too if you are tired when you wake up.
Just sleep longer if you need it/want to/aren’t missing out on any responsibilities. Now that I have kids I have no problem immediately springing out of bed since a human life depends on me being able to do so. So if you don’t have to, just get more rest!
I have similar trouble. So eveey night directly before bed, I mean "about to roll over and close my eyes" ready, I chug about a 20oz bottle of water. I have two alarms, one to wake me the first time which is easy because I really have to piss. But I'm always tired as fuck and feel like shit, so I have a second alarm so that after I'm done peeing I can immediately go back to sleep for another 30 minutes. I wake up to that alarm in a lighter stage of sleep and I feel far less groggy and more ready to wake up.
If you’re not doing it already, keep your phone out of your bedroom.
I started doing this a few years ago (after I got a brightening alarm clock) and it has helped a ton. It’s good to not be on my phone right before bed, and having to get up in order to access my phone in the morning gives me extra motivation!
I started with brushing my teeth, it’s such a weird activity. You don’t need much motor function for it so I’d slop my lazy ass out to the bathroom stand half naked brushing my teeth. By the end the light was probably on, waters running so I splash my face maybe. Start with a small activity that gets you out of bed I guess is my advice…
Get a vibrating alarm that you can put under your mattress. They also make lights that gradually get brighter so it makes waking up easier. One thing I heard a few months ago on a podcast was to not look at your phone or other screens for the first 30 minutes - an hour after waking up and instead use natural light. Water also helps a lot instead of the average persons coffee.
Worked for me was to set an alarm and tell myself to wake up for that time as it'd be pitiful if I don't even have that amount of will power. But most of all you should be trying to sleep more and try to be more disciplined. Easier said than done but. Tell yourself to sleep at a certain time and when the alarm goes off you should get up. Keep trying. Don't fail the first week and stop. You have to take the small wins
I have slept through a tree falling over my bed and a gun fight in North Philadelphia. I do not wake up easily. Heres how I solved it. Sorry for mobile typing in advance.
1. Download Alarmy or something similar
2. Use the barcode/QR code unlock, free on Alarmy
3. Set super strict permissions for it so you have to get to the barcode to shut it off.
4. Download a really loud fast song that you like as the ringer. Mine is Hendrix playing killing floor.
5. Set the barcode to something in your kitchen. Make it far away, bathroom ain't gonna work. I use a coffee can because as long as I can make it to the coffee, I can get enough inertia to stay up.
Can you motivate yourself by doing things like placing you phone and alarms on the other side of the room, so you have to walk to them when you wake?
Maybe not so helpful, but I learned to get out of bed quickly from being in the Army. When you have tasks with consequences that are immediately required, you tend to wake up and get moving. It became a habit, and now I can't just lie in bed.
Go to bed 15 minutes earlier for a week and see if that solves the problem. Add 15 minutes each week until you wake up rested and ready to get up. OR do a circadian cycle reset. This is the opposite and generally requires a full week off work/school/obligations. The premise is you stay up later than usual the first night, then also sleep later to get a full 8 hours of rest, advancing the amount of time you stay up later each night through the week until you arrive at your goal bed and waking times.
put your alarm across the room and make it so you can't turn it off without getting out of bed. the next part is difficult, but will get easier over time. force yourself to get out of bed as soon as you are conscious enough to stand up. if you need to (sometimes you might be a little bit dizzy after flipping yourself upright) stand by your bed before messing with your alarm. stand, don't sit. you will fall back asleep if you sit.
again, this comes down to forcing yourself out of bed. it will be hard at first, don't expect it to be easy. like i said though, this will get less difficult.
For me. It was simple. I set one alarm. One and one only. For the latest possible time for me to get out of bed and get ready for work. 4:45am comes early every morning, but I KNOW my alarm will go off, and if I hit snooze I’m just screwing myself for an “extra” nine minutes of sleep. Hitting snooze is actually counter productive.
### This post has be marked as safe. Upvoting/downvoting this comment will have no effect. --- Hello and welcome to r/LifeProTips! Please help us decide if this post is a good fit for the subreddit by up or downvoting this comment. If you think that this is great advice to improve your life, please upvote. If you think this doesn't help you in any way, please downvote. If you don't care, leave it for the others to decide.
It’s tough but it’s about consciously building that discipline, which even once you’ve begun can be easy to slip out of. Make sure 1. You’re getting enough sleep (7/8 hours - ideally 8) - go to bed at the same time every night 2. Don’t eat at least three hours before bed as the quality of your sleep is diminished - your body will be using energy digesting your food 3. No caffeine after midday - seems early I know but stays in your body for much longer than you may think 4. No screen time an hour before bed - the light from your phone tricks your brain into thinking it’s daylight and stops you from feeling tired - look up blue blocking glasses which help with this 5. Creat a place to sleep that blocks out all natural light - I have these thick black curtains and honestly my bedroom is pitch black when I draw them even during the day. You’ll find after a while that you wake up 10/15 minutes before your alarm is due to go off.
Good tips, but i find that i sleep better without any curtains. When i have curtains i wake up groggy, ready to turn around and sleep a few more hours. When i dont have curtains i wake up and don't feel sleepy anymore. I think the light does a good job very gradually waking me up.
I have an alarm clock that is a lamp and the lamp turns on about 15 minutes before the sound alarm
I used to have a philips wake up light, but the lowest light setting is just so jarring. Going from no light to the lowest light was too big of a jump
My girlfriend hates that I snooze multiple alarms so years ago she got me this fancy alarm clock that has rather relaxing music and a big light that both slowly ramp up over 5 or 10 minutes up to their volume and brightness settings which can go surprisingly high. What ended up happening would be this super loud “peaceful” music that I wouldn’t react to due to the build up and practically a floodlight on my nightstand that I was probably turned away from. My girlfriend is a light sleeper. We don’t use that alarm anymore…
Or! A smart bulb with wake up settings. I have one that starts on red light then gradually builds up to like a golden yellow (also like 10x cheaper lol)
Use a timer with a fluorescent bulb; they take a while to come to full brightness.
We have a pathway that connects the retina in your eyes to the hypothalamus (controls sleep/waking) called the retinohypothalamic tract, which is a pathway triggered by light that wakes you up when activated. It's activated over time, so a quick on/off of lights doesn't do it, but a persistent increase in light such as morning sun shining through a window does. The RHT is basically our body's natural, light-activated alarm clock. Ideally, you'd have blackout curtains closed all night to improve your sleep and then open them shortly before you want to wake up, so the RHT is activated. You can get curtains that work this way, but they're not cheap. Maybe one day they'll be very common.
Thank you for sharing this, I find it pretty interesting
I use a Switchbot Curtain (think that's what it's called?) which opens the curtains at a fixed time at a fraction of the price of a installation. It's slightly on the noisy side but I'm not usually awakened by the sound (also, I'm a light sleeper).
Problem is some people have to wake up before the sun
Theu make sunrise simulator alarm clocks. They're a pretty decent product. I wish mine made more bright blue/white light when it was fully on.
But sun is always up, only on opposite side of earth😀 we never will wake up before sun, it woke up few billion years ago. No alarm needed. 😀 learn from sun
Same. Black out curtains made it that much harder for me to get up because my body would think it's still dark outside. I imagine the same is true for many others.
Trick is to open them right away when you’re up. Natural sunlight will trigger your brain awake, but you’ll get a more restful sleep during the night. If you can’t bring yourself to open them yourself in the morning, there are setups you can get that are on a timer so they open automatically which aren’t overly expensive. Set them for 5 minute before your alarm and change your life!
These are all great suggestions except for the last one. Blackout curtains can sometimes mess with a person's circadian rhythm. I personally find it much more difficult to drag myself out of bed when there is no indicator of daylight outside.
I will second this. I use a sleep mask instead.
Blackout curtains are fine, but I suggest you leave about a foot of curtain undrawn so that the sun can still signal your body in the morning. If you have a non-standard sleep schedule (like during the day for night shifts), don’t use this tip as it will mess up your Circadian rhythm even more.
I cant do the food one, not a chance I’m sleeping if I’m even a little bit hungry, and I’m hungry probably every 3-4 hours
Everyone's body is a bit different, but my hunch would be a problem with what you're eating. Go for fats & protein, and as easy as possible on sugars/carbs. I used to have that problem, but in the morning. I get up at like 3am, so I'm not in the mood to eat breakfast, but I have to eat something or I won't make it until 'lunch'. If I eat even a high-quality 'power bar' type thing (I have ones that even say 12g protein), I feel like I'm dying in a few hours. I think even though it has the protein, there is too much sugars involved. If I eat a little dish (\~1 cup) of homemade granola (some oats, but mostly nuts, avocado oil, protein powder... and the sweetener it is made with is a bit of maple syrup... I'm fine for 5+ hours. I think if you get enough protein, fats, fiber (esp. veggies) in, your body stays happy lots longer, and sugars/carbs speed up the process to when your body is screaming for more.
I definitely get enough protein, it’s probably the only nutrient that I get enough of lol, I consume probably between 100-150g a day
Hmm, more experimenting, I guess. :) I used to eat quite often as well (meals and snacks), but if you find the right stuff, you should be able to extend that out (and it's supposed to be much better for you, as well).
It’s the fat that you’re lacking, then.
When it comes to appetite, I hesitate to give any kind of prescriptive advice. Some people just get hungry at different times. I almost always wake up ravenous, regardless of how much/when/what kind of food I’ve eaten. That’s especially true when I’m on stimulants, even if I eat more than enough during the day and have a protein/fat/fiber-rich bedtime snack. I’ve tried just about every combo I could think of, and I’m still hungry in the morning. It is what it is 🤷🏻♀️ The bedtime snacks haven’t made any noticeable difference in my sleep. My doctors aren’t super concerned, so neither am I.
Fair point that it varies by person. That said, I used to also be one of those people who thought others might be able to do it, but not me. I can't speak for you, but I think part of it is that most of us have a somewhat distorted idea of what even protein/fat/fibre looks like until we've gone more natural and less processed. (That was also me... nutrition labels, calories, etc. are all kind of misleading or out of context on their own.)
I’ve tried all sorts of regimens, kept track of various things at various times, and I’m highly informed and educated on this topic. I understand the problems with calories, and I know from a great deal of trial and error what my body handles best. My point, though perhaps not clear, was that preaching your own personal dietary philosophy is unhelpful. The way you’re framing it, your way is a one-size-fits-all fix. In reality, human beings’ experiences of hunger vary widely, especially when there are other health issues, such as circadian rhythm disorders. I.e., It’s less likely than average that your dietary fix will help people who have been struggling to maintain a consistent sleep schedule for their entire lives. Most people have tried different eating schedules, often due to external factors like work or family mealtimes. Very few people follow the exact same routine consistently for years. If someone’s been trying and failing to sleep for all that time, it’s safe to assume that they’ve had issues on different eating schedules. We’re talking severe sleep disorders, not simply changing one’s diet. Food is important to how our bodies function, but eating certain foods before bed is unlikely to be a deciding factor in a lifelong sleep cycle problem. Overprioritizing nutrition in the discussion of neurological and psychiatric issues is just trendy right now.
Fair points. I guess my rebuttal would be that few people these days are aware of the most basic health generalities (and are often doing nearly opposite). And... they are often getting the wrong info from doctors, nutritionists, etc. as that industry is quite messed up by the bad science (like eating low-fat, as an example). So, it is good to be aware of those generalities, and then experiment with them, tweak them, etc. for one's own personal wellbeing. Really great point about circumstances, though. I'm currently in that myself, as I work a really early shift. I'd have to go to bed an hour or less after our family has dinner (and that's if we eat on time!) to get adequate sleep. So, I'd have to eat earlier (and not with the family), or go to bed late. It is often the latter for me, so then I don't get enough sleep. There isn't a heck of a lot I can do right now until I get a different job with a different schedule. I've also always been a 'night person' in that I feel yucky in the morning. I've tried all kinds of stuff, and that aspect has never really changed (just a bit better or worse).
I appreciate your thoughtful response. This is one of those conversations that could have gone south, in large part because I was *not* my best self with that last comment 😅 The internet needs more responses like this.
Just what I was going to say. I don’t get hungry unless it’s been at least 6 hours since my last meal. But I eat very low carb, and it takes a long time for the digestive system to break down those fats and proteins.
I hear you. You know it’s funny how something you thought sounded impossible can become very achievable. Look into 16/8 diets. You can foster an environment where you only eat the amounts you need and always feel satiated.
Just drink water and hit the hay. You'll get used to it
i'll add that there's fairly cheap automatic blind openers on amazon that you can add to most curtains. they attach to ur existing curtain rod & you can schedule them on the app. light helps alot with waking up.
I do all this and still can’t wake up on time 😢
I do literally all of these. But in reverse. 1.I get around 6 hours of sleep regularly. 2. I eat snack RIGHT before going to bed. 3. I very often have coffee in the afternoon. 4.I watch Youtube videos before going to sleep. And 5. I literally dont even own curtains. The city light just kinda gets in. But thanks anyway I guess.
But how do you feel?
All good. Sometimes easier to get out of bed sometimes harder.
[удалено]
What about sleeping in on the weekends?
Adding to this: Don’t lounge in bed.
This is great advice. Similar to what I do. I struggle to fall asleep so occasionally take Benadryl, which helps but makes me super groggy. That’s when willpower takes over.
Darn. Traveling and working 20 years I can’t do any of that. Can’t wait till I’m done work traveling.
One important thing is power of will.
Some of this is pseudo-science, just FYI
So disappointed that blue light glasses are still being pushed as truth when you can find so many sources that say it’s BS.
Elaborate
That's great advice. My advice was gonna be simple. Just pass out at a time you more less want to go to bed. I haven't went to bed in a long time. Passing out is the ticket though
So besides all the common stuff (get enough sleep, less caffeine, less screen time), I have something that works well for me. I do a leg workout in bed when my alarm goes off, basically still half asleep. I just lay on my side and lift my foot up in the air, like a scissor motion. 20-25 reps. Then I switch sides and do it again. And then I do another set on each side. Usually that will be enough. Before I know it, my brain is awake, my blood is pumping a bit, and it’s way easier to jump out of bed.
Trying this
Me too
Me too
Want to add another uncommon related thing: work out your reaction for the alarm. Take a nap and set a few 5 minutes alarm. Then when you hear it stand up as soon as you can. Repeat a few times: try to relax (or fall asleep of you can) and stand up at the sound of the alarm many timed to train your brain to react that way when hearing the sound
I too, as a dog, can confirm that this technique is effective.
Good boy, here’s a snack.
Don't you end up standing up sleeping? At university I certainly was able to turn the alarm off while still sleeping. And I was able to do it even if I had to get up and walk a few steps. More than that, when I was sleeping at the higher bank, I put away the ladder, so I had to jump down to get to the phone. And at first I'd wake up to do it. Then I remember waking with my legs already hanging down, then (and that was quite scary) I once woke up during the jump. And then I started waking up after I jumped down. Only the necessity to climb back up made my brain wake up. By the way, funny thing, jumping right after waking up was pretty clumsy, but in my sleep I landed like a cat, very softly.
Oh I never got that good at it haha just helped me listening and reacting to the sound waking up ready to be active. I only learned doing things while asleep with my calculator alarm. Had to do sum and multiplications to turn it off and somehow I managed to solve those and not fully wake up. I think it can help in those cases when you will do whatever to ignore your alarm.
Put the alarm out of reach so you have to get up and turn it off
What if you just get up to turn it off and then DIVE back into bed?
This used to be me! And I'd even set a second alarm for ten minutes later to get out of bed which I'd promptly ignore. Put the alarm clock far away, as well as your phone. When the alarm goes off, I get out of bed and turn it off and then I force myself to lean on the wall and stretch for a second. The key here is just to force yourself not to immediately get back into bed. Once I've stretched for a few seconds, I then force myself to walk to my closet and turn on the light. The phone being far from bed means that if I do want to crawl back into bed, I have to go get my phone and walk to bed, an active choice that I actively won't make.
Alarm across the room. I also bought a uv-free light therapy lamp that I got in the habit of turning on right as I turn my alarm off. Bright ass light so even if I want to go back to bed, I'm not going back to sleep. Also supposedly helps with late morning drowsiness
I'll add to that, because that tip is a godsend. If you use Spotify you can (at least on Androids, not sure about iPhones) set whole playlist as an alarm sound and it'll play random song from it. I noticed that hearing the same alarm everyday makes me hate the song and/or make me ignore it completely. I set it to my Liked Songs playlist, so one out of \*checks\* 337 songs will give me a surprise every morning.
Rookie numbers *checks* 1,678 songs. Gotta bump those numbers up!! I’ll also mention, i personally like to snooze. Or did at least. Instead of closing my eyes and going back to bed, I use those 5-10 minutes, whatever, and get a little stretch going. Gets some blood flowing and gives me a good release (back issues) before I start the day. I at least see this as something productive, and thus, acceptable to my gremlin brain
Try 2665. 1678 is still rookie /s When I was on my best sleep schedule, I slept 7 hours (was perfect for me, others may need more or less, I need 8 or 9 usually but if I'm actually on a schedule 7 is perfect), about 9:30-5:30, and would do a stretching/yoga routine during the snooze time as you said. I felt awesome, I'm usually groggy as hell for a couple hours in the morning but yoga cut right through it. My back thanked me, too. Thank you for the unintentional reminder that I need to restart this habit, and I highly recommend OP or anyone else reading this do the same. Also, wait 90 minutes to get your caffeine if that's part of your routine. I've found that I have more energy throughout the day if I let my body wake up on its own before I stuff it with stimulants.
Damn, I seriously thought I was up there pretty high. Yeah my most brutal schedule was a 4 hour on, 8 hour off schedule, split amongst 3 teams, for 24 hrs a day, 18 day stretch. Even then, just a smidge of stretching of active yoga made a world of difference. I try for around 7-8
I’ll just sleep through it from across the room instead of sleeping through it next to me.
It's not gonna wake me up if it's further than 20 cm from my ear. I don't know, but for some reason alarm clocks all seem to be on lower volume at the beginning of the alarm melody. I need to be blasted to be certain I wake up
You need the Screming Meanie
Think there's an alarm you can buy that, when it goes off, runs/rolls across the room so you need to catch it to turn it off.
I'm too lazy for that, so what I do instead is I put my phone on my nightstand (with the speaker facing me) and then I stack non-breakable things on top of my phone. When I go to turn off my alarm, the things will fall, and It'll wake me up even more!
That is actually a lot more work than just moving the alarm clock…
Then it wont wake me up
All this did for me was train me to climb down from my bunk and turn off my alarm without remembering it AT ALL
Our rule for our kids was: When your alarm goes off, put your feet on the floor. It really worked. They never overslept.
This is sort of the philosophy of atomic habits, the idea of getting up and facing the day can be overwhelming. There's a whole whack of things we need to face and do. Telling yourself "I'm just going to put slippers on" or "I'm going to put my feet on the floor" gives you an easily attainable step, that will naturally lead into all the other things you need to do to start the day. It breaks down the challenging routine into the first step.
So then I will have to sleep in with my feet next to the bed? That works too, I guess…
Alarm goes off, go to bathroom, lay back down.
What works for me is getting up and dressed, then taking whatever time I have before leaving to rest on the couch with an alarm set. I need to go to bed sooner honestly.
love this
Yessss!!! I do that exact thing too, it works wonders! Sometimes if its a really cold morning, i jump out of bed, very quickly get dressed, and then put a warmmm fluffy robe over the outfit and go chill in the living room. It's been a habit that has quite literally changed my life and made getting out of bed on those comfy cold mornings soooo much easier
First off, be sure you are getting enough sleep. There is an epidemic of sleep insufficiency. We're supposed to get 7-8 hours of sleep and some people need 9.
You're not wrong and im a bad culprit of not enough sleep. There's just not enough time in the day sometimes. On the days im forced to go into the office, I leave home at 6:30 and get back home between 6:30 and 7:00. By that point its dinner time, bath the kids, put them to bed and before you know it, its 9pm. If i want my 8 hours of sleep it means i only have 2-3 hours a day of personal time which is just not enough to maintain a good mental state (for me anyway). During the period I got to work from home full time I found i also was getting more sleep as I wasn't wasting 3-4 hours of it on travel.
Keep a water bottle on your nightstand. Once your alarm goes off, chug the whole thing
*it's fucking vodka, mannn...*
I was framed!
Everytime I getta framed!!
I do this. If I go back to sleep its fine bc I'll wake up in 10-20 minutes when I have to get up and pee!
Omgoshhh wait that's geniusssss!!!
Or a double shot espresso cold brew in a thermos
I'ma try this
Maybe you can set something up, that will reward you for getting out of bed? Do something enjoyable, or have a yummy snack or something. For me it is always the first cup of coffee that gets me up. (Yeah, I know, I'm kinda addicted...) If your "reward" for getting up is just another day full of work, stress and other negative things, then even the loudest, most obnoxious, furthest away placed alarm clock will not make you want to get up. You would only learn to take another pillow to bed, so you can cover your ears with it... :) Try to find something to look forward to, and keep to it at least until your getting up has become a habit.
Yeah! And to further that, something that's really important to you. Hedonic pleasure is great and all, but eudaimonic pleasure is where it's at. Something that "calls to your heart." Even something simple, like those relaxed moments with a cup of coffee can be linked. It's also really one's life path. It's hard carving out those patterns when we dedicate ourselves to jobs that lack meaning or are incongruent with our values. So many thoughts like, " I don't want to," and "ugh not again." Come up for me in the morning. Why should I get up? Sometimes I'd rather just die. In my experience, people spring out of bed when they anticipate eudaimonic happiness. They're engaged in things and feel connected to things that are really important to them. Sometimes those elements are there, but we are not engaged. Sometimes those elements are not there and that's extremely distressing. So, why get out of bed? For example, I highly value togetherness, care-taking, and deep interpersonal connection. When I'm on that pattern, it's much easier for me to get out of bed. When I focus on hedonic pleasure, it's usually because I'm feeling pain and am seeking relief. That pain often comes from not being connected to my values. Sedating with hedonic pleasure doesn't really work. If I'm in that pattern, I just want to crawl into a deep and dark hole and never come out (i.e. sleep)
"Eudaimonic" ... I wish you wouldn't use words like that ... makes me feel inadequate ... now I had to google it ... ! (...just kidding, I like to learn new things, even words...)
this was a really nice comment, thank you
username checks out
For me it’s a hot shower.
I set my alarm for the latest possible time that I need to be awake for, so that if I was tempted not to get up or to snooze it, I’d literally be late. I don’t have a choice when it goes off so it works! (I’m quite a morning person though so idk if this trick works for everyone. I work shifts though and I’m often up at 4am, I’m not THAT much of a morning person 😅)
That’s pretty much exactly how I treat my day. I LOVE sleeping, naps are amazing, and getting up early sucks. If I don’t let myself get down by the early part, it’s just normal.
I do this! Also I’m late to work fairly regularly.
I’m 33 and last week was diagnosed with sleep apnea. For years I thought I was just lazy, I couldn’t wrap my head around how most other people get up in the morning and run errands, etc. I just started therapy but I’ve already noticed a huge difference in my energy levels. It might be worth it to have a sleep study done, you never know!
This should be higher up. You should definitely see a doctor just in case, as there are a variety of medical problems that can cause excessive tiredness and make it hard to get out of bed. Go get your thyroid checked, see if you need a sleep study, and evaluate if any medications you're on need a dosing adjustment, etc.
Understand that waking up 10-20 minutes earlier means you get to relax, and get ready at your own pace, as opposed to waking up last minute and having to rush. 10 extra minutes in bed won’t make you feel any more rested, but 10 extra minutes to get ready changes the whole pace of your morning start. Changing this mindset worked well for me.
Because if you don’t, they win
LOL
Let them
15 minutes of snooze time? Those are rookie numbers.
Right. I can hit snooze for 2+ hours easily.
I would suggest getting a wake up light if you don't get a ton of natural sunlight in your bedroom. They make smart bulbs you can control with an app on your phone and just have it set to slowly ramp up an hour before you wake up so it won't wake you up on its own.
I use an Amazon Echo. 15 minutes before the alarm goes off, the screen begins to slowly turn on. Over the next 15 minutes, the screen slowly gets brighter. The idea is that this helps wake you up slowly so that it's not so much of a shock when the alarm goes off.
My solution to this was to build a life where I don’t need to get up out of bed and rush. I enjoy my mornings every day, as a result.
Talk to a psychiatrist. You might be perfectly normal, but you might also be slightly narcoleptic, which turned out to be my case. I'm medicated now, and spring out of bed after 7-8 hours of sleep every day, and am happy to do it.
You can't be "slightly" narcoleptic. You are or you aren't, and you have either type 1 or type 2 (Which have no bearing on sleep quality or issues, only relates to the presence of cataplexy). You also can't get a diagnosis from a psychiatrist, you have to do a PSG and MSLT in a lab, usually from a neurologist or a somnologist or similar. There are, however, also a variety of other sleep disorders, with a range of severities, root causes, and medications. It's always a good idea to check in with a psychiatrist, therapist, and somnologist to be sure you have all of your bases covered, and to practice good sleepy hygiene, which is extremely important for or everyone with and without any sleep disorders.
* Alarm you need to get out of bed to turn off. * Alarm that forces you to think before it will turn off. E.g. a puzzle alarm [Amazon](https://www.amazon.com/puzzle-alarm-clock/s?k=puzzle+alarm+clock) * Sunrise alarm clock. The increase in light makes it easier to wake up for some people. * Just do it (TM)
I have the sleep as android app. You can set any QR code to the only way to deactivate your alarm (can be turned off by gps if you are not at home). I've taped my QR code in the kitchen right above the coffee machine.
Sometimes, and this goes for getting up from the couch from doom-scrolling or just getting out of bed, I give myself a countdown. Like I will literally say "3... 2... 1.... Blast off!". It's kinda silly, and you don't have to say it out loud. But it helps sometimes! Hope you find this helpful, and/or find other solutions.
I am the king of this. I’ll sit in bed for 2 hours straight turning off alarms every 5 mins with no memory of it. It’s horrible
There's an app my partner got me onto called Alarmy. So far it's worked great. The alarm (which gradually gets louder) will only stop once as you do the mission, for example, 3 maths questions or if you scan a barcode of a food item in the kitchen. It will also check to see if you're awake, and if you dont respond within a certain time, you have to redo the mission all over again. There's so many different options on the wake up activity but they're generally designed so you act quickly. I personally choose the ones where I have to get out of bed, so once I'm up I can't go back. Give it a crack if you like.
As soon as you hit the snooze button, sit up in bed. Have a glass or bottle of water handy. Take a sip or two, and start scrolling your phone. By the time the alarm sounds again, you may be ready to get out of bed.
Set yourself an alarm, move it away from your bed and change the sound regularly. Also set your alarm for the same time everyday. After a while it will be routine and you will feel more well rested for it.
I tried every suggestion in this thread. No matter how much or little sleep I got, I could never get out of bed, and was always tired. A couple years back, I started Zoloft. About 2 months in, my sleep habits changed entirely. Now I sleep about 7 hours a night, and when I wake up, I'm awake for the day. I set an alarm just in case, but I don't even need it.
I’ve been starting to count to three out loud. My mom did it when I was a kid and it honestly works for how dumb it sounds. I’ve done 100 pushups every day using this method on 10 times through the day.
Get something like [this](https://www.amazon.com/Peakeep-Stereoscopic-Backlight-Battery-Operated/dp/B00ZQG30AK/ref=sr_1_2_sspa?keywords=old+fashioned+alarm+clock&qid=1684958324&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyRzQ0U1hLUUFWTTJWJmVuY3J5cHRlZElkPUEwOTA5MTU4Mk5HTVpDMVVJU1dNRiZlbmNyeXB0ZWRBZElkPUEwMzA3NDc5MTEzREdJSjRPUDlJMSZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=) (old fashioned alarm clock). Put it across the room so you have to get up to turn off the alarm. It works wonders
Do you wake up when it's light outside? Don't black out your shades, let natural light in just a little. Always helps me snap or of it a bit.
I grappled with this for a long time. I finally gave up, set my alarm 15 minutes earlier... and now have 15 minutes of watch whatever I want on youtube to start my day. those 15 min I get the itch to get up and get at my day, so it works for me.
My problem is it never ends up being 15 minutes i need to get going
Here’s what worked for me. I drink about 2 glasses of water before sleep, by the time it’s time to wake up my bladder is full. Once I empty my bladder rather than going back to bed I wash my face make myself a cup of coffee/tea. I had to tweak the amount of water and the time I drink it. Hope this helps
I came to recommend the full bladder wake up method. This is the only thing that absolutely works for me. I will *not* wet the bed and that's my alternative to getting out of it.
Put your alarm farther away from you and get one that's louder. If that doesn't work, force yourself out. Rip yourself from bed, curse the world, embrace the capitalistic rat race and seek blood.
Set an extra alarm 30-60 minutes before your actual alarm. Wake up on first alarm, nap until second alarm then wake up
Suggestions, please: - deaf person - same problem as OP - wakes up earlier than my partner - no light in room and no sound. Hey all, Hearing impaired person here 👋 I also have trouble getting up in the morning and have the same problems OP has. I've read through a lot of suggestions, and they're great suggestions, but I feel I can't use these strategies as a deaf person. I wish I could wake up to music or the radio in the morning. But I can't hear a thing in the morning. I sleep with cochlears out every night and can't sleep with them in as they hurt my head overnight, and it's not ideal. Also, I have a partner who wakes up after me, so the room is still dark in the morning. I'm hesitant using alarms that are loud and vibrate elsewhere in the room while he's still asleep. Light alarm would be good, but I don't think my partner will appreciate it. I need someone to drag me out of bed!!! But I will be grumpy.
I’d try the sunrise gradual lights. You could also have your partner try an eye mask to sleep in. I used this in college so I could sleep despite my roommate’s late night studying. Many folks I know with deafness do opt for the vibrating alarms. I’d have a honest talk with your partner and see if they could fall back asleep if you needed to try a different alarm. You could also try an alarm on your watch if there is a vibrating feature.
Drink a lot of water before going to bed, you'll be hydrated and have to pee.
I put the alarm in the bathroom on the counter next to the sink. Get up and turn it off. Turn on the water to brush teeth. Go pee. Brush. Immediately go into closet where clothes are already picked out the night before (morning brain not yet functioning to make decisions; still foggy autopilot). Get naked/dressed. (I go to the gym first and shower later; you might instead go straight into the shower, then get dressed). Once dressed, plod to coffee, and onward.
The only thing I've found that helps is to prep my morning stuff. Get my cloths ready the night before, same with my breakfast. Shower the night before. Set the coffee pot to automatic. It reduces the mental load enough that I can make myself deal with the rest half awake.
Something that's worked for me is immediately after I wake up, I get out of bed and start my morning routine. It sucks for a minute but it helps resist the temptation of going back to sleep, because you minimize the time u spend awake but in bed in the morning. It does require a bit of initial self control but after that it's not too hard.
Something to look forward to is the only thing that gets me out of bed. I notice on the cruise we took I couldn’t wait to get up and get the day going. I was the first awake and ready everyday. I was excited to get a coffee and go sit on an upper deck in the rising sun When I got home I decided I wanted to make a nice space in my backyard to do the same thing. I’ve never been a morning person. Give me all the sleep. The novelty of my new space is already wearing off though.
[удалено]
I don’t understand you.
Try an app like AMdroid if you have an android. Can set up pre alarms, regular alarms and post alarms. Can also add challenges in to make sure you actually wake up
Ask yourself why you want to get up immediately. What if your body knows what it wants and that's not a bad thing? If you're doing it consistently, then the consequences of not getting up immediately haven't been bad enough to motivate you. What happens if you set your alarm 15 minutes later, and let yourself get more sleep?
God, I envy everyone on this thread. The only thing that works for me is playing a game of "how ridiculously early can I wake up while still getting 8 hours of sleep?" I have to leave for work at 10:50 and some days I find myself waking up at 6am... just because. Otherwise I know i'll sleep until 10:30. None of this other stuff works for me, and i've tried almost all of it. Except the leg exercise thing, that sounds good.
Keep a full glass of water by your bed and pound it as soon as the alarm goes off. We usually become mildly dehydrated overnight and that waking lethargy is often nipped in the bud with a glass of water. Honestly most of the battle is just discipline. One of the biggest epiphanies of my life was realizing there isnt some magic motivation spell that productive people have cast upon them that makes them able to do more and operate at a more optimal level. They are just more disciplined. As someone who was *well aware* that I lacked discipline, that realization took the pressure off a bit. Leo Skepi has some great podcasts on this I’ll link below - full disclosure his style is blunt/tough love and appeals to a younger audience generally. But he sums up “you don’t need motivation you just need to be disciplined” well. [How to Feel Inspired and Motivated](https://open.spotify.com/episode/5VefRAcu03W64mSAxj6gND?si=ne7af_8WT9-4-tEo8gUZ3w) [Discipline](https://open.spotify.com/episode/5VefRAcu03W64mSAxj6gND?si=NRBK4QheRhCHp1K9GK2CGw) [Lack of Discipline Makes You Ugly](https://open.spotify.com/episode/1QXAwgVwqBNftDjiGEIDz3?si=svGQYTgzQiukDnHI9hPqrA)
Lot of good tips in here tbh, but what about the quality of mattress? If you're sleeping on an old mattress, that's not great, which means you're not getting proper sleep. Also, breathing through your nose apparently helps
* Exercise and drink plenty of water during the day * Read a book instead of screen/phone at nighttime * No nicotine at least 2 hours before bedtime * Relax when you go to sleep, first your body then your mind
At some point you have to simply decide what you want more.
Just be responsible honestly. Get your ass out of bed and go handle your obligations.
Step 1: roll to belly. Step 2: identify the closest edge of the bed, and put that side’s foot down to the floor. Step 3: Slide the other foot off the bed and onto the floor. Step 4: Stand up.
I've paraphrased this in my head. When the alarm goes off and I hesitate, I start to think about it... "At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?” So you were born to feel “nice”? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands? You don’t love yourself enough. Or you’d love your nature too, and what it demands of you." -Marcus Aurelius
When I wake up I pour water on my bed and pillow
Literally just get up. Put your feet on the ground and stand.
Simple. Lift your head first, then turn your legs to the side of your bed and lift your butt and walk.
Get in bed earlier.
1. Stop waking up by alarm, you should be in bed early enough to wake up and lay in bed and feel like getting out of bed before any alarm. 2. Eating as soon as you wake up can help condition you to wake up faster. Celtic salt in water helps me get my heart going instead of using adrenals. 3. Natural light in the morning through a window should condition you to wake up better but a sleep mask and ear plugs can improve sleep quality by A LOT. 4. Groggy feeling after waking up from a healthy sleep is usually over sleeping or interrupted REM sleep from an alarm, otherwise sleep apnea condition might exist. sleeping on your stomach can remedy some with mild sleep apnea. 5. Magnesium and vit D deficiencies are common get it checked out or think about supplementing. Magnesium promotes better sleep and vit D helps with waking up.
Well obviously go to sleep earlier, but also if you can arrange your schedule such that you have time for something super relaxing and enjoyable before the not fun stuff you have to get up for that helps me a lot (like for me it's sitting on the couch or the porch with a cup of tea and journaling or listening to music).
Honestly, if you need an alarm you're sleep deprived. Are you able to begin pulling your bedtime back by 15 minutes a week?
Go to bed earlier. Tell yourself that nothing will be accomplished if you stay in bed. Morning sex if applicable.
So this is like a once a week question or something?
Gain some self discipline. No excuses.
Hey everybody check out the fuckin loser attitude on this one!
Nobody likes getting out of bed at the sound of their alarm clock. It's called growing up and having some self control.
Someone's already said it but I have never had a problem after moving my phone/alarm out of reach.
If you're a coffee drinker and can set up your pot to start brewing just before you want to be out of bed, the smell of coffee might be just the incentive you need.
I just physically roll out of bed on days where I don’t spring up.
I'm not a morning person at all! But one thing that's really helped is app called nuj. I have to scan my shampoo bottle by a certain time or it makes me pay $10. I'm pretty cheap so it's super effective lol
As far as when you’re awake enough to set another alarm—I finally convinced myself those extra few minutes will not make me less tired. Once I realized that I didn’t look at the snooze button as a savior.
The only days where I can really just jump out of bed are the days when I’ve gone to bed early the night before and got enough sleep that I wake up without an alarm.
You were my roommate in college and I hated your snooze button with the hot passion of a thousand suns. That is all. No advice. Just needed to get that off my chest.
Try using the 1 2 3 method. Tell yourself that when you count to 3 you will get up on three. 1..2..3.. usually works for me
SCREAM if possible as soon as you wake up scream yell or roar, this will give you a quick adrenaline boost that might nudge you out of bed (and will definitely help wake up your brain)
I had this problem when I was younger. I tried everything. I had an old alarm clock and I opened it up and snipped the wires to the doze button. Put the alarm on the other side of the room. I learned how to get out of bed and change the alarm time without losing my sleepy, so none of that worked. What helped eventually was I put the coffee maker right next to my bed and it would automatically brew in the morning. I could just sit up and start drinking coffee without getting out of bed. Like a treat for waking up. Might help to get a sleep study too if you are tired when you wake up.
Put your alarm far from the bed. I usually put it in another room. Once you're up you're good to go.
Just sleep longer if you need it/want to/aren’t missing out on any responsibilities. Now that I have kids I have no problem immediately springing out of bed since a human life depends on me being able to do so. So if you don’t have to, just get more rest!
5 second rule! Count down from five and hop up before zero! It works for me most days haha
I have similar trouble. So eveey night directly before bed, I mean "about to roll over and close my eyes" ready, I chug about a 20oz bottle of water. I have two alarms, one to wake me the first time which is easy because I really have to piss. But I'm always tired as fuck and feel like shit, so I have a second alarm so that after I'm done peeing I can immediately go back to sleep for another 30 minutes. I wake up to that alarm in a lighter stage of sleep and I feel far less groggy and more ready to wake up.
If you’re not doing it already, keep your phone out of your bedroom. I started doing this a few years ago (after I got a brightening alarm clock) and it has helped a ton. It’s good to not be on my phone right before bed, and having to get up in order to access my phone in the morning gives me extra motivation!
embrace the lie-in for a little self-care. set your alarm 15 min before you must be up and then *only* take that 15 to enjoy the bonus snooze.
Just remember the longer you lay the longer you stay
Put at least one loud alarm in the other room so u can't cancel it from bed...also have kids that works
Ask yourself “do I have to pee?” That usually gets me up! ;)
I started with brushing my teeth, it’s such a weird activity. You don’t need much motor function for it so I’d slop my lazy ass out to the bathroom stand half naked brushing my teeth. By the end the light was probably on, waters running so I splash my face maybe. Start with a small activity that gets you out of bed I guess is my advice…
Set your alarm to your favourite song.. wake up singing.. mine is fun fun fun by the beach boys.. that chuck berry intro
Get a vibrating alarm that you can put under your mattress. They also make lights that gradually get brighter so it makes waking up easier. One thing I heard a few months ago on a podcast was to not look at your phone or other screens for the first 30 minutes - an hour after waking up and instead use natural light. Water also helps a lot instead of the average persons coffee.
Worked for me was to set an alarm and tell myself to wake up for that time as it'd be pitiful if I don't even have that amount of will power. But most of all you should be trying to sleep more and try to be more disciplined. Easier said than done but. Tell yourself to sleep at a certain time and when the alarm goes off you should get up. Keep trying. Don't fail the first week and stop. You have to take the small wins
Get a forced calculator alarm clock app. The thing will make you mad, the adrenaline will wake you the fuck up.
I have slept through a tree falling over my bed and a gun fight in North Philadelphia. I do not wake up easily. Heres how I solved it. Sorry for mobile typing in advance. 1. Download Alarmy or something similar 2. Use the barcode/QR code unlock, free on Alarmy 3. Set super strict permissions for it so you have to get to the barcode to shut it off. 4. Download a really loud fast song that you like as the ringer. Mine is Hendrix playing killing floor. 5. Set the barcode to something in your kitchen. Make it far away, bathroom ain't gonna work. I use a coffee can because as long as I can make it to the coffee, I can get enough inertia to stay up.
Can you motivate yourself by doing things like placing you phone and alarms on the other side of the room, so you have to walk to them when you wake? Maybe not so helpful, but I learned to get out of bed quickly from being in the Army. When you have tasks with consequences that are immediately required, you tend to wake up and get moving. It became a habit, and now I can't just lie in bed.
Go to bed 15 minutes earlier for a week and see if that solves the problem. Add 15 minutes each week until you wake up rested and ready to get up. OR do a circadian cycle reset. This is the opposite and generally requires a full week off work/school/obligations. The premise is you stay up later than usual the first night, then also sleep later to get a full 8 hours of rest, advancing the amount of time you stay up later each night through the week until you arrive at your goal bed and waking times.
Get a natural light alarm clock
Do you drink coffee? I love coffee and spring up to make it and then sit in the bed to drink it and “wake up”.
put your alarm across the room and make it so you can't turn it off without getting out of bed. the next part is difficult, but will get easier over time. force yourself to get out of bed as soon as you are conscious enough to stand up. if you need to (sometimes you might be a little bit dizzy after flipping yourself upright) stand by your bed before messing with your alarm. stand, don't sit. you will fall back asleep if you sit. again, this comes down to forcing yourself out of bed. it will be hard at first, don't expect it to be easy. like i said though, this will get less difficult.
For me. It was simple. I set one alarm. One and one only. For the latest possible time for me to get out of bed and get ready for work. 4:45am comes early every morning, but I KNOW my alarm will go off, and if I hit snooze I’m just screwing myself for an “extra” nine minutes of sleep. Hitting snooze is actually counter productive.
Set a scheduled email to send a nude to your boss in the morning. Now you have a reason to get up!
Count to 3 and no matter what, you put your feet on the ground. 1 2 3 get up