part0014

Do you hit the snooze button first thing in the morning? Let me guess—you also have a zombie routine to go with it too. Getting up in the morning is usually one of the first challenges that we face.

Sometimes you just want to stay in bed just for once in your life. Sometimes you just want to get over that sleepy feeling early in the morning so you can get your day started with a lot more energy and enthusiasm.

Chances are if you feel that way most mornings, then you may be sleep-deprived. That might also mean you need to do some tweaking concerning your sleeping routine.

The good news is that there are things you can do to help you sleep well and wake up early with a lot of energy to begin your day.

Deciding to wake up early is a test of your self-discipline. By choosing to get enough sleep, sleeping early, and waking up early, you practice self-discipline first thing in the morning. You begin your day with a disciplined start.

Admiral McRaven explained that the simple act of waking up early in the morning and making his bed improved his productivity. This habit radically transformed his life.

Here are some of the telltale signs that you may be sleep-deprived:

Note that if you experience two or more of the symptoms mentioned above, then you may be having quality sleep problems. Being sleep-deprived is a huge factor when it comes to waking up early in the morning.

There is more to it than just loving your bed and hating the morning. Taking medication, certain medical conditions, and lifestyle factors can sometimes make it really difficult to wake up in the morning.

Other than being sleep-deprived, there are other possible causes for why you may be having a hard time waking up in the morning. Here’s a partial list of possible causes:

Now there are several things that you can do to help you wake up early in the morning. However, do take note that if you do have sleep deprivation problems and other disorders, then you might need some medical intervention to address this problem.

One of the first things that you can do is to improve your routine before going to bed. If you’re not doing this already, then you are, in effect, sabotaging your efforts to wake up better in the morning.

Things, like using your phone or taking caffeinated drinks, can disrupt your sleeping patterns. Cellphones emit blue light that prevents people from getting to sleep. Caffeine is a substance that will keep you alert and, of course, prevents you from sleeping.

To sleep better, you should avoid using your phone an hour before you go to bed. You should also avoid taking caffeinated drinks at a later part of the day. Here are other things that can disrupt your circadian rhythm that you should avoid:

Make sure to avoid these things to improve your bedtime routine. You can also sleep with the light turned off or dimmed. Use a lampshade on your bed stand to reduce the amount of light in the room when you sleep if you find it hard to sleep in the dark.

The snooze button is truly tempting, isn’t it? Getting a few more minutes of sleep can sometimes be very irresistible. But if you do that, you will just get fragmented sleep, which won’t do you much good anyway.

So, here’s a little suggestion—keep that alarm further away. We usually put it on the bedside table, but that is still too close for comfort. I suggest that you move your alarm all the way to the other side of the room. Place it on a chair away from your bed if you have to.

If you do it that way, then you will be forced to get up from the bed and walk over to the alarm. Sometimes that is all that is needed to get you started first thing in the morning.

People with chronic fatigue syndrome may find it very beneficial to exercise regularly. Research suggests that it can increase energy levels, reduce fatigue, and it will also help them sleep better [30].

It can also help people sleep at night and wake up better in the morning, especially for those suffering from depression, anxiety, insomnia, and excessive sleepiness.

Sunlight regulates our circadian rhythm. A healthier circadian rhythm will improve the quality of your sleep, which in turn helps you wake up earlier and with more energy in the morning.

The goal is to get some sunshine first thing in the morning. The sun does not just boost your energy levels, it also gives your mood a much-needed pick-me-up. You can also make it a morning routine to open the blinds as soon as you get up from bed.

Other than that, you can also make it a habit to take a morning walk. Another thing I suggest is to take your morning cup of coffee and enjoy it outside under the early morning sun.

But what if it is a cloudy day and the sun isn’t out? The best thing you can do in that scenario is to just turn on the lights in the house.

Let’s say you tried all suggestions and you still have trouble waking up early in the morning. On top of that, you also notice that you have sleep disorder signs as well. So, what do you do?

In that case, you may have to talk to your doctor and ask for a referral so you can see a sleep specialist. A sleep study can help to diagnose your sleeping disorder. This might be necessary to help you resolve symptoms of morning fatigue.

Some of the known sleep disorders include restless leg syndrome (RLS) and chronic insomnia. The type of treatment will also vary depending on the condition that you will be diagnosed with.

A sleep specialist might provide you with any of the following treatments:

By addressing the causes of sleep depravity, you sleep better and wake up better each day. Being refreshed at the beginning of the day sets you up for making better choices and a more disciplined approach to the rest of your day. You can’t be mentally tough if your mind can’t beat the call of your mattress.