How To Wake Up Without An Alarm: 13 Steps

Of all the sounds in the world (including scratching the board and the sound of an ambulance), the worst morning sound is the alarm clock. People have lived for thousands of years without these annoying devices, so you certainly don’t need an alarm clock for your life. When you follow the rhythms of your body and take into account aspects of your environment, you will soon learn to get up on time even without an alarm clock.

Get in the rhythm

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Decide what time you need to get up most days. Get up at the same time every day. Although you can sleep longer, get up and do something. Step one – fulfilled.

To get used to the rhythm without an alarm, you will have to get up at the same time on the weekend (at least from the beginning). You will have to reprogram and that means you will have to follow it every day.

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Keep a sleep diary. Before you get up without an alarm, you need to understand your current sleep pattern. For at least one week, notice when you wake up and fall asleep. Studies have shown that people go to bed more and more later, but get up just as early, leading to chronic sleep loss. You should learn to go to bed and get up at the same time.

Violation of the circadian rhythm is caused if your biological clock does not match the social one. Sleep specialists call it social jet lag. It can lead to serious health problems such as obesity and inflammatory diseases.

Mostly people need 7-10 hours of sleep a day, adults around 7-8 hours. But if you need 9 hours of sleep every night, that’s fine.

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Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Spend time outdoors. If you go to work in the dark and return home in the dark, your body is not used to daylight and is confused. Try spending some time outside.

You can go for a short walk during the day to get out in the sun.

If you can’t go for a walk, at least try to work by the window to get sunlight.

Leave the alarm

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Exercise on weekends and holidays. If you have strict working hours, you will not want to risk falling asleep. To sleep for a quality 7 – 10 hours and wake up without an alarm clock, train on the weekends.

You may have to give up a long sleep on weekends. If you have a vacation, use this time to get up without an alarm.

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Set a softer ringtone. If you are woken up by a fire alarm, change your ringtone to a soft, pleasant tone that sounds natural, such as the sounds of a rainforest storm. Or try finding a ringtone that mimics the sounds of your neighborhood, such as street traffic.

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Use an alarm clock and not a cell phone. If you look at your mobile phone screen before you fall asleep, you are delaying the body’s natural response to the release of melatonin, a hormone that is essential for falling asleep.

Do not sleep with your mobile phone or tablet near your head. Keep them at least two meters from the bed so that you do not have the urge to browse online at night.

If you rely on an alarm clock or tablet, set your alarm a few hours before you go to bed so you don’t have to look at the screen before you fall asleep.

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Don’t squeeze the alarm! Studies have shown that when you do, you will feel even more tired.

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If your sleep rhythm is often disturbed, a condition called sleep inertia can occur. It has a very negative effect on the body and you risk developing a disease such as diabetes, heart disease.

Wake up naturally

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Use the light. Your mind responds to light, and when it gets dark outside, you feel drowsier. You can keep the curtains stretched so that the light wakes you up in the morning. If you need to sleep longer, pull them instead. Adjust the bed so that light falls on it at the right time – you will have to experiment and also move the bed according to the season.

The sun is rising in the East. In the northern hemisphere you will have more light when you have a bed facing south, in the southern hemisphere you will have more light when you have a bed facing north. But if you don’t want to wake up when the sun is high, you should have a bed facing east.

If you have to get up before the sun rises, set the light switch in the room. It may be better than the alarm sound.

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Use sounds. Various noises (such as an alarm clock) can also wake you up. Find out which noises normally occur in the environment where you sleep. Trains, buses, animals and other people can serve as natural alarm clocks. You can use it and wake up like this. For example, try leaving a window open to wake you up in the morning with street noise.

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Practice. Studies have shown that if you exercise regularly, you will fall asleep better and improve your sleep quality. This is especially true for people with insomnia or sleep disorders. You should focus on 30-40 minutes of aerobic exercise at least three times a week.

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Aerobic exercise includes walking, hiking, jogging, swimming, football or basketball.

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Eat healthy. Avoid foods high in sugar, fat and processed cereals. Consume pure protein, vegetables, fruits, wholemeal bread and a minimum of fat. If you have a heavy dinner, you will not be able to sleep.

When you eat too much sugar, processed foods and saturated fats, you will feel tired. Start eating more whole grains, fruits and vegetables and you will soon feel much better.

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Avoid caffeine. Drinking it for encouragement will eliminate your natural mechanisms. You will soon rely on coffee and no longer need it. So try to keep caffeine consumption to a minimum.

Jak se probudit bez budíku: 13 Kroků (s obrázky) – wikiHow

Decide what time you need to go to bed and what time you have to get up. Unlike the methods listed above, this method does not require you to get up at the same time each day. If you can program your brain (and it is said that it is possible), you only need to decide at what time you want to be awake and the hormones will take care of everything else.

Keep the temperature right. Your body is very sensitive to temperature during sleep. When you turn off the heating for the night and set the clock on the thermostat, you can start the heating again about an hour before you should wake up. If you sleep at the right temperature for sleeping, an increase in ambient temperature should reliably wake you up. You can also combine this with light, because the sun’s rays falling on your bed are sure to keep you warm.

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