How to Naturally Wake Up without an Alarm Clock ?

If you’re being woken up by an alarm clock, your body is less likely to naturally wake up. It takes a lot of discipline to spring out of bed as soon as the alarm goes off.

The majority of people press snooze at least once, which often gets them behind their daily schedule.

So how does one wake up naturally without an alarm clock? How does one forego the habit of pressing the snooze button?

Here Are The Top Ways to Wake Up Naturally without an Alarm

Go Outside

Staying cooped up indoors could only make your tiredness worse. It’s a lot easier to justify lying down on the bed or sofa if you’re inside and close to your cozy furniture. Going outside helps oxygenate your blood.

The fresh air is rejuvenating. Plus, if the sun is out, then the exposure to natural light can help maintain a normal circadian rhythm or reset one that’s been detailed.

Exercise

Moving around is excellent to wake you up naturally, especially if you can break a sweat. No time to hit the gym or go on a jog? Try doing a short exercise circuit at home.

Squats, lunges, pushups, and crunches all get your blood pumping. And, they’re good for you, too!

Stimulate Your Brain

One of the fastest ways to feel more alert is to do something that engages your brain. Pick up a book or do the crossword puzzle in the newspaper.

Chill

Exposing your body to a burst of cold can help wake you up, too. Try a glass of ice-cold water with lemon or splash cold water on your face.

Have a Snack

A nutrient-dense snack can help get you going, too. Maybe something hearty, but not too heavy. A handful of nuts or apple slices with almond butter can help satisfy hunger cravings and give you the fuel you need to tackle the day.

Pump Some Adrenaline

Getting a boost of adrenaline could help you get up and at ‘em. Maybe hit the gym, try startling your partner, or take a short drive on some windy roads. Whatever it is you do, be careful!

Reposition Your Body

Staying in one position for too long tends to make you drowsy. Get up and move around. If you’re lying in bed, get up already!

If you’re sitting in a chair, reposition yourself or try getting up to stretch your legs.

Oil It Up

Scented lotions and essential oils can have a rejuvenating effect. Choose something like peppermint, citrus, or jasmine.

You can apply lotions directly to your skin or use a diffuser if you have essential oils. Just make sure you avoid lavender because it can make you drowsy.

Dance

A little dance party never hurt anyone. If there’s a song that always motivates or energizes you, play it first thing in the morning to help kick start your day on a positive and uplifting note.

Call Someone You Love

When was the last time you called your dad or mom? If you’re not telephoning her regularly, make it more of a habit.

There’s something about chatting with your mom or dad that makes everything better. If you’re feeling tired or low on energy, a pep talk from a parent could help pull you out of a funk.

What to do at Night to Get Up Easier in the Morning

Find Out How Much Sleep You Need

Most adults need between seven to nine hours of sleep each night. However, that’s a really wide range! So, how do you get to know how much sleep you require?

The best course of action is to experiment. Try starting with 7.5 hours and move up from there The reason behind this recommendation is that 7.5 hours encompasses five complete 90-minute sleep cycles.

When people sleep, their body cycles through stages of sleep ranging from light sleep to REM (rapid eye movement), which is when you dream. After REM, you end up in light sleep again, and it’s easier to get up at this time.

The goal is to be roused during the lightest stage of sleep. That’s when the body is almost completely awake, so you are less likely to feel groggy when you’re woken up.

So, starting with a goal of 7+ hours per night of sleep and then determine your ideal waking uptime.

Consistent Sleep-Wake Schedule

One of the best ways to train yourself to start your day without an alarm is to go to bed and wake up at the same time each day. After doing this for a couple of weeks, your body begins to automatically anticipate when it’s time to get up.

Bedtime Ritual

Having a consistent bedtime ritual can help you fall asleep faster, making those early mornings easier to tolerate. A bedtime routine not only allows you to wind down after a long day but it also helps train your body and mind that sleep is near. If you always apply a specific moisturizer before getting into bed at night, then the simple act of putting on the lotion can begin to make you sleepy.

Dim the Lights

In modern society, people can be exposed to bright lights and screens 24 hours a day. Unfortunately, these lights can simulate the sun and can keep you up at night, delaying the onset of sleep and making those early mornings hard to face.

Try to dim out the lights in your home every evening. Avoid staring at the television, your smartphone, and computer screen immediately before bed. If you must engage electronically, set your screens to the night mode or wear blue-blocking glasses to prevent the harmful effects that LED lights to have on your melatonin production.

Frequently Asked Questions

Is it better to wake up naturally or with the help of an alarm clock?

Alarm clocks have become nearly a necessity for a lot of people. Most folks would sleep much later than they intend without the help of an alarm.

However, waking up without one is a much more natural way to live. Plus, it means that your body is telling you when it’s time to start the day, which is better than having your external environment dictate your wake-up time.

How to wake up without an alarm?

There’s no foolproof method to ensure that you get up without an alarm. Even having someone wake you up with a gentle nudge or a phone call is technically an alarm. The best way to make sure you’re able to get up naturally is to get plenty of sleep so that your body is well-rested enough to get up on its own.

In addition to getting plenty of rest, planning your sleep schedule so that the time you need to be awake coincides with the end of a sleep cycle is another way to start your day without the buzz of a clock.

Do wake up lights work?

Surprisingly, yes! Approximately 92% of users share glowing reviews of these lights. They work by simulating a sunrise, allowing you to rouse yourself from sleep naturally.

This method is superior to just turn on a light because it provides a gradual rebalancing of melatonin and serotonin in your brain.

How to wake up early and not feel tired?

One of the most energy-crushing things that happen when you first open your eyes is that you may begin to think about the long list of to-dos that have to be tackled immediately. Then your mind wanders to potential conflicts and perceived obstacles. Most people have already been through a complete run-through of their day before they’re even out of bed.

To prevent this type of exhaustion, try planning your day in advance. Layout your clothes, pack any bags you need for school or work and have your breakfast and lunch prepared and ready to grab on your way out the door. It can also help to make sure you’ve documented all of your meetings and appointments.

Source Links: https://www.nectarsleep.com/posts/how-much-sleep-do-i-need/

https://www.webmd.com/sleep-disorders/sleep-fact-fiction

Read More

How Yoga can improve Sleep Quality ?

5 YOGA POSES FOR BETTER SLEEP

With crazy busy and stressful work hours, more and more people are finding themselves deprived of good sleep. Both sleep deprivation and stress are closely linked. When you find yourself unable to fall asleep or get enough sleep you tend to get stressed about it. Very often you will find yourself growing irritable and easily agitated. In short sleep deprivation can affect the quality of your life.

To combat sleep deprivation, more and more people are turning to the ancient practice of Yoga. Practiced in ancient India, Yoga is a combination of spiritual, mental, and physical practices. Yoga has been popularized all over the world as a form of exercise and a tool for a peaceful mind as well.

The benefits of yoga are immense. While people think yoga is a good way of staying fit and healthy and developing a strong core and overall body strength, not everyone knows that Yoga can also be used to help overcome insomnia or improve the quality of your sleep. This is because it involves physical exercise coupled with relaxing meditation.

When you make yoga a part of your daily exercise, it improves your sleep in the following ways:

  1. CALMS YOUR MIND: There is a meditative aspect of yoga, which helps you to de-stress. This guides you towards better sleep. Problems like anxiety and stress are troublesome not only for the mind but also for the whole body in the long run. This is where you can seek help through yoga.
  2. TIRES YOU OUT: Yoga can be very challenging physically, especially when you are just starting out. This makes it easier for your body to relax and fall asleep.
  3. CLEANSES YOUR BODY: Yoga helps get rid of any toxins that are present in your body. It also increases blood oxygen levels.

When deciding on what yoga poses to do for better sleep, it is important that you choose the right form of yoga as styles like vinyasa, get the heart rate up. Since you are looking for your mind and body to calm down, you must practice restorative poses. Here are few yoga poses that will help you sleep better. You can do these anytime of the day, but if you are someone who has major sleep issues then you should practice these right before you go to bed. Make sure to focus on your breath and stay in these poses for 3 to 5 minutes.

WILD LEGGED CHILD’S POSE (balasana)

A resting pose, Balasana, helps calm down your body and mind, helping you get rid of anxiety. It helps relieve any fatigue and tiredness. It is also a great pose to strengthen your spine, and aids in better digestion.

To do this pose:

  • begin by kneeling down and bringing your toes to touch.
  • Keep your knees hip-distance or wider if you want a deeper stretch.
  • Exhale and start to fold forward. Your torse should be on your thighs and the forehead should be touching the ground.
  • You can either place your hand next to the torse with palms facing upwards.
  • Another variation would be to stretch your hands forward.
LEGS UP THE WALL POSE (VIPARITA KARANI)

`This yoga pose is particularly relaxing for those who are on their feet all day. This pose helps recirculate the blood. It increases blood supply to the brain, calming down the mind in the process. This pose is great for managing menstrual cramps and improving digestion.

To do this pose:

  • Place your yoga mat perpendicular to an empty space on any wall.
  • Sit down with either the left or the right side of your body as close to the wall as possible. Ensure that your body is in contact with the wall.
  • They lie back on the mat.
  • Place your legs up the wall.
  • Keep your hands on your abdomen, on the side, or stretch them above your head.
RECLINED BUTTERFLY POSE (SUPTA BADDHAKONASANA)

This restorative yoga pose eases tension and pain in the groin and hips. It also relieves stress and mild depression. It also reduces the symptoms of menstruation and menopause. It is a great way to stimulate the kidneys, bladder, ovaries, and prostate gland.

To do this pose:

  • Start by lying down on your mat and then bend your knees with your feet flat on the ground. Place them close to your tailbone.
  • Bring the soles of your feet together, letting the knees fall away from each other.
  • You can move your feet closer or further from the tailbone, depending on your level of flexibility.
  • Place your hands above your head.
SEATED FORWARD FOLD (PASCHIMOTTAN
ASANA)

A great pose to relieve stress and wind down, this pose has a lot of other benefits as well. It is great for stretching your spine, hamstrings, and shoulders. It also helps reduce headaches and anxiety. it improves digestion and stimulates the kidneys and liver.

To do this pose:

  • Sit on the mat, with your legs out in front of you and your hands by your side.
  • Inhale and lengthen your spine. As you exhale bend forward.
  • Continue breathing in this pose. With each exhale deepening the bend.
  • Take a hold of your shins or your ankle. Whatever is accessible.
CORPSE POSE (SHAVASANA)

The final resting pose of yoga, Shavasana is practiced at the end of a yoga session. It slows down the breathing and relaxes all muscles. It reduces blood pressure and anxiety. It also calms down your mind and relaxes your body. It is effective in improving your memory and concentration

To do this pose:

  • Lie down on the mat.
  • Then hug your knees into your chest, inhaling deeply.
  • As you exhale spread your legs wide and away from you.
  • Your legs must be hip-width apart and relaxed.
  • Your hands should also be wide on the side of your wide.
  • Make sure that the shoulders are relaxed and away from the ears.
  • Once you are comfortable, start breathing in and out from the nose, focusing on the breath.

Sleep deprivation can have some serious effects on our everyday life. It starts taking a toll on your health, both physical and mental. You will be an annoyance not just to yourself but to others around you. To avoid this, you should take different measures, yoga being one of them. So, take out that yoga mat that has stayed hidden forever and get down to business.

Read More