I’m always so exhausted, I can take an hour to wake up. How do you wake up quickly ?
Conventional wisdom is to keep a balanced circadian rhythm. Sleep at regularish times. Your body clock is set by when you first see blue light from above, so going outside first thing and looking up. Meal times too. Consider your diet and pre sleep habits - sugar, tv, caffeine tend to mess with sleep. Alcohol disables your adrenaline and helps fall asleep but then lowers the quality. Weed largely removes dreams and helps feel rested, but then there’s a slight hangover that encourages you to keep smoking
In short, it’s a holistic lifestyle thing. Everyone is different, so keeping a journal and experimenting helps. And of course your daily level of stress is a factor
There are also bedside lamps that slowly turn on at defined times, so you can wake up slowly. I’ve also built a blue light with a pi zero for my kids, that slowly increases in intensity over 10 minutes
I would also suggest something like a very bright Philips hue light (or other smart bulb). For me personally the bedside lamps can be problematic when sleeping sideways. And with smart bulbs you can just use whatever lamp you want.
I did this as well. I put 3 in the ceiling fan above my bed.
I get up an hour before my partner, and I also wake up easier, so I have them turn on at a low orange-red sunrise type color. They then later gradually brighten to a higher level of bright white when it’s time for her to get up, so it’s more intense, but still not harsh.
We still have alarms to actually get us up, but they can be quieter and less harsh, since the light helps the actual waking effect.
Perform acts counter to what your body wants for the majority of your earthly existence. Feel bad bout wanting rest and relaxation. Develop anxiety about not having enough money.
Go to sleep earlier, you probably are really just still exhausted from lack of sleep. Once you have eniugh sleep you’ll wake up without falling asleep again.
Always wake up at the same time
Yes, even on weekends.
this.
And try to go to bed at the same time, preferably early.
Make it a habit to always just stand up when you wake up. Even if it’s like an hour away from when you actually wanted to get out of bed. I used to be really bad at getting out of bed, but now even when I’m depressed I manage quite well. I will say you need motivation to get around the start.
Have a cat retching… works always here.
I’m no morning person either. I just set a timer on the radio (when I sleep trough it I’m to exhausted) and I take about 2h before leaving for work. I’m just a liability on the road when I leave without waking up slowly.
I use “Sleep as Android”.
- Sleep tracking in an attempt to wake me up 30 minutes before my alarm depending on my sleep cycle.
- Smart watch with the same app for increasing the accuracy of sleep tracking by giving access to my pulse.
- NFC Tag. Using one of the settings from the same app. I’ve connected it to an NFC tag in my living room. I can’t turn off my alarm unless I scan the NFC tag. Nor can I turn off my phone, snooze the alarm, or lower the volume.
ah, neat. NFC.
I used to set an alarm on my laptop to go off at the same time as my phone, so I would have to walk into the other room in order to turn it off. These days I tend to wake up several hours before my alarm goes off, unable to return to sleep.
These days I tend to wake up several hours before my alarm goes off, unable to return to sleep.
Same. It’s rough. My 4 year old woke me at 3am this morning. That was it. Just couldn’t get back to sleep.
Realize you overslept.
Get a smart light. Schedule it to turn on before your alarm. The best is gradual over 30-60 minutes, ending at full brightness, but just turning it on halfway five minutes before your alarm is also way better than nothing.
Placement is key. You want to make sure it’s close enough to still wake you, while far enough that you can’t turn it off without getting out of bed.
Other things helped–like drinking half a liter of water before going to bed so biology forces the issue–but the sunrise light was the key for me too. I set it to fade in over 10 minutes, ending 10 minutes before my alarm goes off. I used to set alarms in three minute increments and still take an hour to get up. Now I’m usually up with the first alarm, and much more alert.
Other things helped–like drinking half a liter of water before going to bed so biology forces the issue
Unfortunately this stops working as you get older and your bladder decides 3:30am is a good time to wake up.
Get at least 8 hours sleep. Note that this means “sleep” and not “8 hours in bed” so if you read or do other activities in bed, add extra time for that stuff. I usually give extra time for my brain to stop running a mile a minute
Go to bed at the same time every night. Wake up at the same time every morning. Avoid caffeine. Caffeine can cause sleep disruptions you may not notice, even if consumed early in the day.
Get tested for sleep apnea.
Why are you exhausted? If this is not normal it may be worth a doctor visit.
Get an old school alarm clock. I mean really old school. The kind with physical bells that get hit by tiny hammers.
Put it out of reach of your bed so that you physically have to get up to shut it off.
But as others have said, a slow awakening is usually better. Maybe just do what you’re doing but an hour earlier?
I’d avoid it if at all possible. Waking up slowly and taking your time to adjust can be beneficial. There’s no way a sudden jolt of adrenaline and caffeine is good for you in the long run.
There have been studies stating that when daylight saving is rolled back one hour there’s a spike in coronary accidents. That may or may not be true, but I do feel better when doing my slow start routine.
If you can, make sure you open your blinds at night, especially if you usually keep them closed. Even just a modicum of extra light can help you wake up quicker.
Tbh, the only REAL tip I have is go to bed at like, 10 PM ish. I know that sucks ass but then you wake up to the sun in your window naturally and it’s a whole different experience.
To help with going to bed earlier, cut out any caffinated drinks, or at least dont have any after 3pm. Also for the first couple of nights try having a bigger meal of something that contains tryptophan such as turkey.
Also try reading a book or something on paper or epaper before you sleep instead of using a backlit device to browse lemmy or watch tv etc.
Falling asleep at the right time. Not getting into bed, falling asleep.
Use a sleep calculator to work out when you should be in bed so you can wake at the right part of your sleep cycle.
Any good sleep calculators on android? Preferably libre?
Sleep For Android
