Are you one of those people who love those few more minutes snuggled on the soft mattress in the morning and hitting the snooze button? Do you ever feel bad about pushing the snooze button and missing your office log-in time or your kid’s school bus?
You are not alone if you have trouble getting out of bed in the morning and frequently miss your alarm. Almost everyone sails or has already sailed in the same boat.
We explored strategies in this post to assist you in understanding the causes behind them and make your mornings more productive without disrupting your sleep.
What are the benefits of getting out of bed earlier?
For centuries, the rule of thumb has been that people should get up at sunrise to have the best chance of having a long life. According to some experts, there are plenty of benefits to getting out of bed earlier. Getting up early in the morning has been shown to improve productivity, mental well-being, and physical health.
One study found that people who get up earlier tend to have more energy throughout the day. In fact, they were even able to stay focused later in the day. It is likely because they are not weighed down by fatigue from staying up late into the night. On top of that, they often report feeling happier and less stressed than those who sleep in.
Studies have shown that early risers are more efficient. They are more productive and have less stress in their lives. Additionally, they often have better mental health than people who sleep in late. The health advantages of getting up early in the morning are clear, but the mental benefits are just as significant. Early risers tend to be more creative and think more innovatively than people who sleep till late hours. It is because early risers get a chance to exercise their brains before the day begins.
Why do we hit the snooze button?
People hit the snooze button for a variety of reasons.
- Sometimes, we just don’t want to get up, but sometimes we feel like we have more time if we delay getting up.
- Other times, we may be programmed to hit the snooze button because it’s easier than leaving the cozy and best mattress.
- Hitting the snooze button can also be a way of avoiding difficult conversations or tasks. It can be hard to break out of our comfort zones and face challenges.
- Another reason for pressing the snooze button is the transitional stage between being asleep and awake, which causes slower reasoning and thinking abilities.
Regardless of why we hit the snooze button, it’s essential to be mindful of our habits and to make sure that we’re not sacrificing our health or sleep quality in favor of a leisurely morning.
The negative consequences of snoozing:
People often rely on their snooze button to get a quick power nap in the morning. However, this habit can have negative consequences.
- When people snooze, they tend not to get as much sleep as they would if they had stayed up. It can lead to problems such as feeling tired during the day and having difficulty concentrating.
- Snoozing can actually have negative consequences, like making us less productive and decreasing our memory capacity.
- In fact, extended slumber not only disrupts our daily routine, but it can also lead to decreased task satisfaction and motivation. As a result, we are less likely to be creative and come up with new ideas.
- Furthermore, when we are not as focused and motivated, it’s harder to stay on track and meet deadlines.
- Snoozing disrupts REM sleep, or a restorative sleep stage, which is insufficient to fix restorative sleep, and it also initiates a vicious cycle that elevates pulse rate and blood pressure.
- Additionally, people who snooze are more likely to have accidents due to being groggy.
- Finally, people who snooze are also more likely to be obese because they are less likely to exercise when they are sleepy.
How to stop hitting the snooze button: Tips for changing habits
If you want to stop hitting the snooze button and start getting out of bed on time, there are a few things you can do to change your habits. Here are some tips for stopping the snooze button:
Set specific alarm
It helps to have a specific alarm clock tune that will motivate you to wake up on time. Rather than relying on spontaneous energy or distractions to start your day, a motivational alarm tone always does the trick. This will also help you to get out of bed on time, despite whatever your normal waking hours are.
When in deep slumber, people often fail to listen to the alarm tone if the volume is too low. Also, if it’s too quiet, you’re more likely to hit the snooze button multiple times before actually getting up. Make sure your alarm clock is loud enough to wake you up.
Put the alarm clock at a distance
Having an alarm clock at an easy-reach distance often provokes us to hit the snooze button and laze around the mattress for more sleep. Keeping the alarm clock at a distance or out of the bedroom makes us get up from the bed to press the snooze button. The physical activity of getting up alerts our brain and wakes us up.
Treats or rewards always worked in everyone’s childhood, and it still triggers people to do something which they are unwilling to do. Give yourself a pleasure or a reward for getting up early on a regular basis at decided milestones. Having a special beauty treatment, a favorite food for lunch, or quality time with friends- you can select any reward that gives you joy and motivates you to stop hitting the snooze button.
Set a challenge
Having a challenge or a partner to compete against always motivates us to do complex tasks with more enthusiasm and creativity. It goes the same with waking up early. Consider competing against someone who has a similar habit like you of snoozing and set a challenge, such as the one who misses his wake-up calls more will pay the penalty or give treats to the winner.
Sync sleep-wake cycle
7-9 hours of sleep every night is vital for better life quality, and having an early wake-up call despite sleeping late is not feasible. Syncing the sleep-wake cycle to finish 7-9 hours of sleep and go to bed early is the best way to complete rest and prevent hitting on the snooze button. Also, you can set the alarm to remind you about sleep time for better results.
Increase temperature in the room
We all know when it’s cold outside, it becomes difficult to leave the warm comforter and cozy mattress. Raising the temperature in your bedroom is one way to ensure that you won’t be able to stay in bed. Set timers on the air conditioner, or turn off fans as soon as you hear the alarm clock and increase room temperature.
Our brain can be rewired to do specific actions if appropriately trained and make a regular habit of it. At the time of going to bed, try mindfulness and start prepping to get up when the alarm goes off. Thinking about getting up early and working on it sends a signal to your brain, and the practice becomes a normal lifestyle over time.
Have a Reason
When we have to catch a flight for holidays or attend an interview early in the morning, one part of our brain remains awake and helps us get up on time. To have a strong purpose for getting out of bed can help you overcome the urge to hit the snooze button. Join a hobby class or some course to learn new skills in the morning session.
Establish a Goal
It always helps when you set small goals to achieve a final destination. It becomes easier and simple to complete short-term goals rather than long ones. Starting with a week or a month of no snoozing at first can help you become a pro in the long term, and complying with rewards or challenges becomes more compelling and exciting.
Turn on the Lights
Sleeping in broad daylight is difficult as a lot of things happen, such as light disturbing eyes, and our body releases cortisol hormones ( a hormone that keeps us active and awake) which are produced during daylight. Turn on the lights or remove curtains from windows to let daylight in the bedroom as soon as the alarm rings and start the day.
Modify daily habits
Modifying lifestyle is also a great way to help your mission of “stop hitting the snooze button.” Start by following a strict regimen of sleep-wake, followed by a proper and timely meal. Also, avoid alcohol or caffeine post-evening to stop brain stimulation. Regular exercise of 60 to 90 minutes and daily exposure to sunlight are ways to improve sleep and health. Limit afternoon naps to feel sleepy at night and stay synced with the circadian rhythm.
No one can sleep in a stinky, dirty, or hot bedroom. Turning the bedroom into a dark, cool, and quiet place is the best way to stop snoozing as it helps to sleep on time and feel refreshed when the alarm goes off. Use soothing aromas, or sleep sounds for a better sleeping experience. Additionally, a mattress that is old or damaged is a big disruption for sleep which causes body aches and ultimately results in sleeping late. Buy mattress online which helps stay comfortable and warm and doesn’t give body aches.
It’s tough to get out of bed at the first ring of the alarm since our minds are the most significant impediment to our accomplishments. It is essential to be determined and to put the ideas mentioned above into practice. Never give up and keep trying until the battle with the snooze button is entirely won.