How To Get Up On Time: 5 Ways to Help
For many, getting up on time is both the hardest and most exhausting thing a person can do in their day. Regardless of the reasons for this, however, giving yourself a solid routine is one of the best things you can do for yourself. A good night’s sleep won’t just help you physically – but it’ll give you the mental headspace you need to take on the day, too. If you can’t wake up, or can’t get to sleep on time, we hope this article will provide you with some real, actionable steps to take.
Why is Sleeping So Damn Hard?
I’m pretty sure that the majority of adults are in a constant state of feeling tired. When you work for 8+ hours a day, followed by completing the admin and tasks of day-to-day life, time often slips away without you. If you’ve got kids, free time to yourself becomes almost completely non-existent. As such, many of us push a little harder to get some extra time in.
Whether it’s completing some additional, unexpected tasks, or even trying to decompress from your day – trying to wind down is hard. And it’s the winding down that is often key to falling asleep on time – and therefore waking up on time, too. In our efforts to do everything we need to do, we’re actually taking time away from ourselves. We’re living on borrowed time, if you’ll forgive the expression.
Added to This, is How Life Makes it Harder to Get Up on Time
One of the most frustrating things, when you can’t sleep, is watching time tick by. In the summer, many people take to the internet. Here, they vent about how hard it is to sleep in the heat. However, for many of us, a lack of sleep due to environmental stressors is a consistently constant aspect. Whether it’s a physical aspect of a noisy neighbour, or a mental health concern, that constantly has you waking up at night. It’s all incredibly hard to fight – especially when you’ve not had any sleep, already.
Hanging over our heads like the Sword of Damocles, many folk wake up, go to work and spend the day worrying about getting to sleep that night. Again, those concerns mean that – even when you do get to sleep – your sleep will be more likely to be fitful, or too light. In other words, you’re never able to enter R.E.M. sleep (Rapid Eye Movement – the term used to describe the deepest phase of sleep. Whereby there is low muscle tone and, not-so-shockingly, rapid eye movement, likely indicating dreaming).
How Does This Affect Getting Up On Time?
When you’re not getting a good night’s sleep, your brain begins to hate mornings. Mentally, as your alarm clock screams at you, you’ll be screaming back at it. Physically, you hit snooze – probably more times than you should. Or you might even sleep through an alarm entirely.
Of course, this has a knock-on effect on the rest of your sleep schedule and general wellbeing. The body won’t become tired at the same time, anymore. If you do manage to get up on time, your mind will be fuzzy and lethargic for the rest of the day. Insomniacs will struggle with their self-confidence, as they begin to believe themselves when they think “I can’t do this”. When the reality is, they’re just struggling with low energy levels.
Signs You Aren’t Getting Enough Sleep
For those who think they’re getting the full night’s sleep, but who still feel tired, be mindful that not all sleep is created equal. Both physical and mental ill-health can mean your sleep doesn’t allow you to reach the R.E.M phase. In these cases, you may notice some of the following symptoms:
- Yawning, almost constantly
- Finding your becoming irritable easily
- Lethargy and/or a lack of motivation to complete tasks
- General fatigue
- An increase in appetite
So, How Do You Get Up On Time?
We’re glad you asked. No matter the reasons, readers will be pleased to know that there are plenty of ways to help encourage a restful, full night’s sleep.
#1 Speak to Your Doctor
OK. This one might seem a little extreme. But, hey, sleep deprivation is used as a torture method for a reason. If insomnia is taking over your life, it’s absolutely essential that you speak to your doctor. Especially if you think you might have restless sleep disorder or chronic insomnia.
Just like anything in life, there’s no shame in seeking help when you need it. There’s also no shame in using medication, if it helps to get you through a tough time. While these may not be long-term solutions, they can give you a break, until you find what works for you.
#2 Put Down the Electronics
Most electronics emit something called ‘blue light’. Our bodies can often tell the time through sunlight and blue light simulates the same response. In other words, blue light can disrupt our circadian rhythm (our natural body clock) by confusing our bodies. When we look at these screens, the light is telling our brains that it’s still daytime. Therefore, our brain refuses to sleep.
One of the ways you can help with this is by using a blue light filter on your phone. Or, even getting yourself some light-filtering glasses. These are also great for helping to reduce eye strain and headaches, if you’re prone to these.
#3 Move Your Alarm
It sounds simple, but it has a major effect. Forcing yourself to get up and out of bed can be a game-changer. Once you’re up and out, the hardest part is done. Just be sure not to return to your bed – no matter how cosy it looks, afterwards.
Moving your alarm to help yourself get out of bed is particularly effective true if you use your phone at night. Especially since most people use their phone as an alarm. By placing your phone out of your arm’s reach, you won’t be on it at bedtime. If you aren’t on it at bedtime, you won’t be at the mercy of blue light from your phone.
#4 Consider Your Bedtime Routine
As we know, winding down is one of the hardest parts of the day. For those of us who are self-employed, this can be particularly tricky, since we can’t leave work and provide that boundary between our working day and home life. However, it can be common across the board – regardless of job status or daily lifestyles.
So, help yourself wake up, by learning to follow a specific bedtime routine. Give yourself 2 hours before bed to put aside everything you can. Consider your self-care routine and give yourself a break. Have a bath, turn off your phone and enjoy some time to yourself. Try not to drink alcohol, and don’t have caffeine roughly 6 hours before your planned bedtime.
#5 Focus on Your Health and Wellbeing
While the whole point of this article is to help you with your sleep, it’s worth noting that your overall lifestyle can affect your sleep patterns, too. We know we always say this – but focusing on your workout routines and ensuring you’re eating well can help keep your body in its peak condition.
When your body is at its physical peak, your circadian rhythms improve. When this improves, you’ll find that sleep comes more easily. Good food will bring you the right kind of energy, too. By keeping your metabolism high and providing you with sustainable energy sources, you’ll feel more awake when that alarm clock rings. Not only this, but your body will thank you with deep, restful sleep.