Waking up is never easy. Unless you’re one of those incredible people who are able to spring out of bed in the morning, fully alert, regardless of how early it is, waking up might be one of the hardest parts of the day.
As I’m sure you’ve already guessed — you’re definitely not alone in this. Americans spend about three and a half months of their lives hitting snooze buttons, according to a Withings study. Don’t waste your time snoozing your life away. Instead, stop wondering how to get out of bed and use these ten tips to force yourself out of bed in the morning and finally say goodbye to that snooze button.
1. Invest in an Alarm Clock That Makes You Get Up
The most common alarm used is no longer the red-lit digital clock with that annoying beeping sound. It’s 2019, and most people just use their smartphones to wake up. The only problem with that is they aren’t nearly as loud or annoying as the traditional alarm clock.
If your phone isn’t enough to wake you up, buy an alarm that literally won’t let you fall back asleep. Try this alarm clock that shakes your bed until you wake up, a ridiculously loud one or this one that rolls around on wheels and makes you chase after it.
2. Try a Special Alarm App
If you still prefer to use your smartphone over a physical clock, download one of these apps that are all but guaranteed to get you out of bed.
- SpinMe makes you get up and physically spin around a few times before the alarm turns off.
- Uhp will post to your Facebook or Twitter if you fail to get out of bed, blasting your shameful snooze to your social circles.
- Referenced as one of the most annoying alarm clock apps, Alarmy Pro makes you snap a picture of a place you previously designated before turning off.
- Barcode Alarm Clock won’t turn off until you scan a barcode. You can even set multiple alarms, where you’ll have to scan a different barcode for each alarm to turn off.
3. Make It Easier to Wake Up Fast
While this one isn’t technically a way to force yourself out of bed, it’s about getting high-quality sleep in the first place. When you barely slept all night, it’s much harder to wake up than if you had gotten a full, relaxing eight hours of sleep in.
A few things you can do to enhance the quality of your sleep are avoid caffeine during the afternoon and evening, avoid alcohol close to bedtime, finish eating within three hours of going to bed and only use your bedroom for sleep and sex.
4. Adjust the Lighting
One of the number one signals to our body’s sleep and wake cycle is light. For you tired humans who can’t get out of bed, try to expose yourself to light as soon as you wake up. If you wake up during daylight hours, open your curtains or blinds to let the morning light shine through and signal to your body it’s time to get the day started.
If you wake up before the sun rises, turn on your bedroom light or purchase an alarm clock that brightens the room when it’s time to wake up, like this one.
5. Drink a Glass of Water
Keep a glass of water by your bed and drink it right when you wake up. It kickstarts your body, most importantly, your metabolism and brain. We don’t typically tend to think of sleep as something that dehydrates us, but you’re not drinking anything for eight hours, so it’s natural for your body to need water even if you don’t feel like you’re dehydrated.
6. Get Up Immediately
This step is just physically forcing yourself out of bed using your own willpower. It’s important to get up when your alarm first goes off — don’t hit snooze or fall back asleep! When you fall asleep after waking up, your body restarts its sleep cycle. Even though you only fall asleep for five minutes, your body wants more and will produce hormones necessary for deep sleep, not knowing you plan to wake up in a few minutes. You’ll actually be more tired when you wake up after snoozing than if you got up when the alarm first went off.
To encourage yourself to get out of bed, get up and immediately start one of your morning chores. This could include anything from brushing your teeth, making coffee or preparing your lunch for work.
7. Mentally Motivate Yourself
OK, for this one I’m going to tell you it might be fine to hit the snooze button as long as you don’t fall back asleep. You don’t have to get up immediately, but instead wake up and think about what you need to accomplish that day while you’re still in bed. What are the reasons you need to get up and get the day going. Do you have an important meeting to prep for? Do you need to make it to work on time?
Once you start thinking about your to-do list for the day, it’ll motivate you to the point where you can’t stop thinking about it so you’ll have to get up and get started on them.
8. Get Your Body Moving
Wake up, kick the covers off and do a few stretches. Yes, you can do most of them from your bed. Stretching is a great way to get your blood flowing and flex your muscles after sleeping all night. You could wing it based on your favorite stretches, or follow a guide on some of the best stretches to do in the morning.
9. Establish a Regular Sleep Schedule
One of the most common issues with waking up is not getting enough sleep. To make waking up easier, here are a few tips from the National Sleep Foundation to improve your overall sleep schedule.
- Stick to the same sleep schedule, even on weekends. Yes, this might mean you have to wake up on weekends the same time you get up for work, but getting your body on a regular schedule is incredibly beneficial for a good night’s sleep.
- Avoid naps. It might feel like you need a nap mid-afternoon, but avoiding them can help you get better sleep at night.
- Exercise every day. They say vigorous exercise is what’s best, but getting light exercise is better than none at all. It doesn’t matter what time of day you exercise, but any physical activity helps you sleep better at night.
- Sleep on a comfortable mattress and pillows. The life expectancy of the average mattress is about 9-10 years. If yours is on the older side, invest in a high-quality mattress and a few comfy pillows.
- Spend the last hour before bed doing something relaxing. Your body needs time to shift to sleep mode, so use the last hour or so before bed doing something calm, such as reading.
10. Make Your Bedroom a Sleep Sanctuary
Lastly, your bedroom needs to be a sanctuary for sleep. Clean up any clutter, keep the room cool and get rid of any noise or light distractions.
If you’re able to really redesign your bedroom for optimum sleep, paint the walls a cool color such as a gray or blue. Invest in essential oils and a diffuser for sleep-inducing aromatherapy, and use scents such as lavender or jasmine.
It’s also important to use blackout curtains to block any sunlight coming in. Try to avoid artificial light at night, which includes TVs, laptops and smartphones. If you want to watch TV, do it in the living room and don’t even keep a TV in your bedroom — only use the bedroom for sleep.