Health

Say Goodbye to the Alarm Clock Easily: Methods for Waking up Naturally

Of all the sounds (including fingernails scraping against a chalkboard and the blaring emergency system alarm), the sound of an alarm clock is probably the most annoying. But in the long years before annoying noisemakers were invented, we humans were still living well, so why do you need an alarm clock now? Yes, you don’t need to! This article will tell you how to wake up naturally without an alarm clock.

Cultivate a Rhythm

First, determine what time you wake up in the morning most of the time. So, set a fixed time to go to bed every night. Even if you don’t go to bed at this time on some days, remember that setting a consistent bedtime will help you achieve your ultimate goal. Your first step is to check whether this bedtime is right for you.

  • To adapt yourself to a life rhythm of using fewer alarm clocks in the morning, don’t sleep in on weekends. It sounds unfortunate (but at least do it in the beginning). You need to start planning your own body clock, and that means keeping it consistent seven days a week.

Set your alarm clock to approximately the same time every morning. Our body’s physiological activities are controlled by its own circadian rhythm (biological clock), which is approximately a 24-hour cycle. So by “training” yourself to wake up at the same time every morning, you are “setting” your own circadian rhythm.

  • Don’t hit the snooze button on your alarm clock. Research shows that doing so will only make you sleepier. Even if you wake up later, it doesn’t count as waking up on your own. Don’t cheat!

Figure out how many hours of sleep is enough for you. Generally speaking, people need about 7-10 hours of sleep every night. Adults need approximately 7-8 hours of sleep per night, but this varies from person to person. It’s normal to need 9 hours of sleep every night. Getting enough rest is the most obvious way to wake up at the time you want the next day.

Go to bed at about the same time every night. Now that you know what time you want to wake up and how many hours of sleep you need, you can decide what time you want to go to bed. Maybe you will find it a little difficult to go to bed on time every night at the beginning, but if you stick with it for a while, you will find that it is not that difficult after all.

  • Maybe you go to bed earlier or later than you expect each night. If you know you’re going to sleep later on Thursday, Friday, and Saturday nights, go to bed later on Monday through Wednesday. It may be slow at first, but you’ll get used to it quickly.

Quit your alarm clock. After you maintain a regular bedtime and wake-up time for even a week, you should be waking up on time without relying on an alarm clock. The longer you stick to your schedule, the better it will work. Even if you occasionally go to bed late or go to bed early in the future, your biological clock will still wake you up on time the next morning.

  • Once you use your alarm clock one day, don’t use it again. If skipping the alarm makes you feel insecure, you can set the alarm slightly earlier than the time you want to wake up just in case.

Engage Your Senses

Use light to wake you up. When you feel light while sleeping, your brain will automatically wake you up. So don’t close your curtains and let the sun wake you up. But if you are going to bed late, it is better to close the curtains. Position your bed so that it gets enough sunlight in the morning. Of course, because the angle of illumination when the sun rises changes with the seasons, the position of the bed must also be adjusted accordingly.

  • The sun rises in the east, so those facing south in the Northern Hemisphere can get more sunlight; similarly, those facing north in the Southern Hemisphere can get more sunlight. But unless you plan to get up at midnight, you should still place your bed east so that you can get sunlight when the sun rises in the morning.
  • If you need to get up before the sun comes up, you can also set a timer for your room lights so they come on when you need them, but this may not be as effective as setting an alarm clock.

Take advantage of the sounds around you. Noise (like an annoying alarm) can also wake you up. Find out what sounds occur around you when you usually sleep, and when they occur. The sounds of trains, cars, animals, or the sounds of people walking around can be used as triggers to wake you up. Once you notice which sounds occur when you can use those sounds to wake you up. You might consider opening your windows to capture more sounds.

  • Although this method can be regarded as a kind of “setting an alarm clock” on a certain technical level natural sounds are not completely equivalent to an alarm clock. If it’s just a sound that annoys you, consider other options. There are countless alarm clocks on the market today that wake you up through sound, light, vibration (flying away from your bedside), or even the smell of bacon…

Maintain a comfortable temperature in the room. When you sleep, your body becomes sensitive to temperature. If you turn down your heat at night when you go to bed and then set the thermostat in your house, you can get the temperature back to where you were when you went to bed about an hour before you woke up. Assuming you sleep at a comfortable temperature all night, a temperature change is likely to wake you up. You can also combine light with heat, allowing you to feel a rise in temperature by direct sunlight on your bed.

  • You can even choose the type of blanket you want to sleep comfortably throughout the night. (Your body temperature will drop a bit after midnight), but when your body temperature starts to naturally rise you will feel too hot (regardless of changes in outside air temperature) and you will naturally wake up.
  • The National Sleep Foundation says temperatures just below 75 degrees Fahrenheit (about 24 degrees Celsius) are optimal for sleeping. However, individual situations are different, and scientists cannot give a fixed value. But overall, it’s better to be cooler. But if you are afraid of the cold, wear more clothes.

Let your nose wake you up. If you have the habit of drinking coffee, the easiest way is to use the smell of coffee to wake you up. Place your coffee maker in your bedroom (or next to your bed) and set a timer so it starts working before you wake up. Although waking up by smell is not a very reliable method, you can combine this method with other methods.

Make good use of your bladder. Drink a large glass of water before going to bed. Then you’ll wake up on time the next morning!

Set Your Mental Alarm Clock

If you’re not in good shape, it’s hard to make your body do things it doesn’t want to do. Staying healthy doesn’t mean your body has to have a specific fat percentage or exact waist size, but it does mean you have to treat your body right. Moderate daily exercise will help you go to bed and wake up on time every day.

  • A diet full of junk food, sugar, and fat can weaken your body. Incorporating some whole grains, fruits, and vegetables into your daily diet will help you find your mental alarm clock.
  • Stay away from excess caffeine. Using caffeine to wake you up or stay up late puts certain signals in your body on standby. But soon, you don’t need them anymore and they stop working. Design a more reasonable schedule to consume as little caffeine as possible. Stick to less than 500mg per day.

Find a reason to get up. Although there is no science behind this method, when you think about what time you have to go to school this morning, it will naturally make you get up. This is related to the adrenocorticotropic hormone, and the adrenocorticotropic hormone secreted by the human body will reach a relatively high level about an hour before a person wakes up.

  • So, give your body a reason to get up. Is there anything tomorrow that could serve as your 7 am wake-up call? Make up your mind to get out of bed now! Adrenocorticotropic hormone, never mind what it is, it’s ready to wake you up.

Decide when you plan to go to bed and then when you want to wake up. This differs from the methods already mentioned in that this method does not require you to get up at the same time every day. If you can make full use of your brain and set it up with a routine to wake up (just like your brain believes you can make it do so), then all you need to do is get up at the time you need to. Your body just releases that hormone we mentioned earlier.

  • But even so, don’t think that you can wake up from sleep within 3 hours, your body can’t do it. Only when your body is completely rested can it be possible for your body to wake up in response to your consciousness? During this process, your body has clearly defined needs at different levels. Your body needs to get enough rest first before it can think about waking you up.

Calculate how long it takes before you fully wake up. If possible, try to plan your sleep length into multiples of 90 minutes. Your sleep cycle repeats approximately every 90 minutes (although this will vary from person to person). You can take advantage of this because it is easier for people to wake up at the end of the sleep cycle.

Imagine the moment you wake up. As you lie in bed, think about the time you plan to get up. Imagine that the clock has reached that time, imagine that you have gotten out of bed. You may even find it helpful to tell yourself out loud, “I’ll get up at that time!”

  • Maybe this method sounds a bit stupid, but the results of the controlled experiment proved that this method successfully helped the participants wake up on time without setting the alarm clock or being induced by other external factors. But how the human brain keeps track of time and wakes up on time is unknown.

Keep your alarm clock as a backup. If you have an alarm clock handy and you really want to wake up on time, you’d better set the alarm for a time just in case these wake-up methods don’t work. In addition, setting the alarm clock will also help you get up before the alarm clock goes off because you really want to wake up at that time. This intense anticipation helps your body produce adrenocorticotropic hormone.

  • However, setting an alarm clock does not help you get rid of the alarm clock completely. You may still hope not to wake up to the vibration of the alarm clock.

Tips

  • For most people, using their biological clock and maintaining a regular schedule is the most effective way to wake up. You can combine the above three methods to achieve optimal results. If this means completely deviating from your established sleep patterns, you might as well set an alarm clock.
  • Use your weekends to practice. The advantage of this is that even if you oversleep and don’t wake up, it won’t cause any trouble for your work or study.
  • Under natural circumstances, the body’s core temperature will be higher when you wake up in the morning. So, if you’re going to sleep in the morning or during the day, keeping the temperature around you cooler or cooler will help you fall asleep faster and get a good rest. And this will also allow you to wake up at a set time.

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