9 Ways to get up early & bull; hello healthy

Who doesn't hate getting up in the morning? Especially if you have to get up early because there is an important event that starts early. Of course this can be very annoying because you feel that your sleep time is cut off a lot. However, getting up early doesn't have to be miserable, really.

What happens when you sleep at night?

Before you can get up early, you must first know what happens when you sleep at night. When sleeping, your body goes through 4 to 6 cycles, which are commonly referred to as "sleep cycles". Each cycle consists of 5 levels. Level 1 is when you are about to fall asleep, while level 4 is the level when you are fast asleep. The levels are complemented by the level "rapid eye movement”, The level at which you usually dream.

If you have to wake up when you are at level 3 or 4, of course it will be very difficult, because at that level you are sleeping soundly. That's why it's so hard when you have to get up too early.

Each sleep cycle usually takes about 90 minutes. Which means, if you calculate the total number of cycles that occur during your sleep, you need about 7.5 hours of sleep each night. Of course, there are also people who need only 6 hours to sleep, and there are also people who need 9 hours. This is because everyone's sleep cycle is different, some take about 90 minutes, but some take 2 hours.

So, what should you do to make it easier to wake up in the morning?

1. First, find out why you need to get up early

If you are used to getting up in the afternoon and want to change this habit, the first thing you need to keep in your mind is the reason why you want to change your habit. Try to think, what is your motivation so that you want to change the habit of getting up early in the day to wake up. Maybe the reason is because your new job requires you to get up early, or you want to exercise in the morning before doing your activities, or maybe you want to have more time to relax in the morning before starting your activities.

Once you have established your reasons, you can tell those around you (at least those sleeping near you) about the habit you will change. Believe it or not, it's just as efficient as your alarm clock at getting you up in the morning.

2. Know your body hours of sleep

If you've been sleeping late at night and forced to get up early in the morning, you may not know how many hours of sleep your body actually needs. Your body makes changes in anticipation of when you will sleep, such as lowering your body temperature and heart rate, and releasing melatonin into your bloodstream an hour or two before you go to bed. After that, your body will reach level 3 or 4 in your sleep cycle, then your body begins to prepare the process for you to wake up.

One way to get around to getting up in the morning easily is to set your bedtime, and stay consistent with it. For example, you have to wake up at 7 in the morning, so in order for you to sleep for 8 hours, then at least you have to go to bed at 11 at night. Do this consistently for weeks (even if it's a day off). In layman, people often call this happens out of habit. Medically, this is the reason.

3. Try melatonin

Your body naturally produces melatonin, which stimulates you to sleep. You can take melatonin to help you reset your sleep clock. try taking melatonin in a low dose (about 0.5 to 1.0 mg) five hours to six hours before you go to bed, for a few days. After a few nights, your body will get used to your new bedtime, so you can sleep earlier at night and wake up early in the morning for the following days, without needing to take melatonin again.

However, keep in mind that melatonin supplements sometimes don't work for some people, they may even cause problems. Therefore, people with immune system disorders, diabetes, taking birth control pills, taking sedatives, or taking blood pressure medications should consult their doctor about using this melatonin supplement.

4. Turn off all lights before going to bed

Of course, how easily you wake up in the morning depends on whether you sleep at night. Avoid doing activities in front of the screen, such as TV, laptop, and smartphone before going to bed, because these activities can keep you from going to sleep. If you use smartphone As an alarm, set the alarm configuration one hour before you sleep, then turn off your smartphone.

5. Turn on the lights as soon as you wake up in the morning

A bright light an hour or two as soon as you wake up helps your body's sleep clock recognize that it's time to wake up in the morning. This light can come from sunlight, table lamps, or your bedroom lamp. If you have time, it's even better to take a walk outside in the morning sun to build up mood You before the move.

6. Organize your activities at night

Try checking what activities are keeping you from falling asleep on time. For example, if you go to the gym after dinner, this activity can make you sleep poorly. Experts suggest that the right time to exercise is not at night. If you fall asleep late as a result of having to finish your work, find ways you can organize your work so you don't have to do it late into the night. Maybe you can share assignments with your other colleagues, and so on.

7. Make it difficult for you to turn off your alarm clock

This sounds funny, but it can help you wake up in the morning. Make it hard for yourself to turn off your alarm clock. If you put an alarm that is very easy to reach and easy to turn off, then you go back to sleep as soon as you turn off your alarm. However, if you need an effort to turn off your alarm, then you are "forced" to get out of your bed to turn off the alarm. You can also ask your bedmate to wake you up.

8. Stay up early on holidays

Of course, waking up to noon on a Saturday Sunday was incredible. However, this actually disrupts your sleep hours as a whole, because it means that your sleeping hours are not what your body normally recognizes. Whatever the schedule for going to bed and getting out of bed on weekdays, also apply it during holidays. Experts say that if you are consistent with your sleep hours each day (including holidays), then you can get better quality sleep and wake up more easily in the morning.

9. Evaluate your sleep hours each week

After you have made your efforts to wake up in the morning, try to evaluate the results every week. Check it out if you feel more excited? Or even your mood got messy? Or are you still sleepy in the morning? If you find that you are failing to get up in the morning the way you want, try another method. On the other hand, if the method you have applied works, then continue with that method.