Change
Changing sleeping patterns can be quite difficult, especially when trying to get up early in the morning when you are a night owl. Work or school can demand us to change sleeping patterns. If you find a job working second or third shift, you will probably have to dramatically change your sleeping patterns. This takes patience, time, determination and discipline, as it can take up to 21 days for your body and mind to get used to the changes. Using the proper strategy outlined below, you can get yourself to sleep and rise whenever you want to.
Instructions
1. Set clock. Whether you want to rise at 5 in the morning or noon, you need to set your alarm clock. This allows your mind and body to get used to getting up at a certain time every day. It will become easier the longer you do it. After 21 days you might not even need the the alarm clock. However, you will still need to set the alarm for the same time every day--no excuses. Do not allow yourself to sleep in on weekends. Get up when your alarm clock goes off. Do not use the snooze! By rising at the same time every day, your body will understand this and make you sleepy when you need to be and feed you energy when you need it. Make your waking time non-negotiable.
2. Only go to bed when you are sleepy. Your body releases certain hormones that make you sleepy and force you to close your eyes. If you go to bed before you feel sleepy, you could end up feeling frustrated because you probably won't be able to go to sleep. Wait until your eyelids feel heavy. Your body will signal the sleepy hormone knowing that you will be waking up at a non-negotiable time. Your body will naturally give you the rest you need. A good way to determine if you are sleepy is to try to read. If you can no longer read, you are too tired and need to go to bed!
3. Shut the lights off. About 2 or more hours before you want to be sleeping, you should dim your exposure to light. Close your blinds and shut off the lights. Use a night light for areas that need one, such as your bathroom. Use a reading light for reading or whatever you are doing. You should also shut off all electronics. You will not sleep well with the TV or radio on. Shut them off so your body and mind can rest properly.
4. If you need some extra help feeling sleepy at a reasonable hour, you can try melatonin. Melatonin is the hormone that is released to make you feel tired. Melatonin is non-addictive and natural. You can take this supplement about 1/2 an hour before you want to be asleep (see Resources below).
5. Rituals also help. It could be reading before bedtime and/or showering when you wake. When we do certain things before we sleep, it can help our body trigger the melatonin in time for us to feel sleepy. When we do certain things after we wake up, it can tell our bodies that it is time to wake up.
Tags: alarm clock, body will, sleeping patterns, time every, your alarm