When I Wake Up In The Morning?
Waking up in the morning can be the absolute worst! In general, sleeping seems to be a lot more difficult these days than it should be. More things are pulling you to stay awake for longer, but at the same time you feel the need to wake up early in order to get a good start on your day and not be stressed about time.
How can you find a good sleep schedule that works for you and respects your morning and evening commitments? When should you ideally be waking up and when should you be going to sleep? Coming up with a proper sleep schedule could drastically change your quality of life and improve your health, so it’s better to do it sooner rather than later!
What is the Best Time to Wake Up?
Honestly, there is no one time that everyone should be waking up. There technically isn’t even a specific time period that’s better, although a healthy dose of morning sunshine will help you wake up better. However, you really need to plan your wake up time around what responsibilities you have in the morning and throughout the day.
What is your schedule like? When is the best time to wake up in order to get ready for your day?
Some things that can impact this:
- Work (formal or self-employed)
- School (grade school or university)
- Kids going to school
- Social events or personal plans
- Travel (Frequent or irregular)
Plan your morning wake up time to include a sufficient period of time to plan and get ready for the next activity. Do not plan to wake up 15 minutes before you have to be out the door!
When Should You Go to Sleep?
Don’t skip ahead to this section! In order to know when you should be sleeping, you have to know when you want to wake up first. There are a lot of studies released talking about the ideal amount of sleep you should be getting. They say between 7 – 9 hours is the most ideal, but a lot of more recent studies have suggested that 7.5 hours is the best amount to get.
The reason 7.5 is currently recommended more is because of your body’s sleep cycles. Although everyone sleeps a bit differently, in general it takes about 90 minutes to go through an entire cycle of sleep. If you sleep for 7.5 hours than you will be able to complete 5 full sleep cycles and wake up closer to your light sleeping stage rather than your deep sleep phase. Sleeping for 8 hours gets you partially into the deeper sleep phases, making it harder to wake up in the morning.
Plan your sleep time around when you want to wake up. For example, if you want to wake up by 6:30 AM you should be SLEEPING by 11PM. The key word here is SLEEPING, not laying down in bed at 11PM, but asleep by that time. This means going to bed at least 15 – 30 minutes before you need to be asleep, to make sure you are sleeping at the right time.
You can use this handy sleep calculator to help figure out your ideal sleeping times. https://sleep-calculator.com/
Healthier Sleeping Habits and Better Wake Ups
Now that you can plan what time you need to sleep and wake up, what else can you do to improve your sleeping and waking? One thing you can do is to make waking up at any hour a more natural experience. Use a wake up alarm light to simulate the morning sun inside your room. This way you can sleep in the complete darkness with the shades down and wake up to the feeling of bright sunshine.
Wake up lights help you wake up by gradually drawing you out of your deep sleep into the lightest sleep phase before you hear any alarm noise or get woken up. This makes for a much more natural and relaxed wake up. According to a study sponsored by Philips, 92% of people using wake up lights experience better morning energy and easier waking up than before.
What Should You Do in the Morning to Help Wake Up?
There are a lot of healthy habits you can start right in the morning which are going to help make mornings more tolerable. Some of you might be natural morning people and enjoy the early morning hours, but others might dread waking up every day!
Exercise in the morning can be a good way to wake yourself up more quickly and completely. You can read more about the benefits of morning exercise and how to do it well in a more detailed article I’ve written on the topic already.
After you wake up and exercise, make sure to eat a healthy meal and drink lots of water. These are the stepping stones to keeping that energy you’ve now given yourself for the rest of the day!
If morning workouts aren’t your thing, try something more relaxed, but peaceful and focused. Yoga is a very relaxed form of stretching exercise that will help you feel great the rest of the day. You can also try a short 10-minute meditation session, but make sure you set a timer or splash your face with cold water before you start so that you don’t go to sleep.
You won’t be doing yourself any favors by going to bed and waking up at the wrong times for your needs. Plan your sleep schedule around what you need to be doing and stick to it! Consistency makes it easier to wake up when you need to, and helps you keep yourself healthier and more active every day.
How do you feel about scheduling your sleep to match your sleep cycle? Do you think this would help you get more sleep or not? Let me know what you think in the comments below!