1. Change Your Wake-Up Time Gradually
The changes we are trying to make cannot be instantaneous, everything needs a gradual process. This means that you can't just wake up at 6am after previously having a habit of waking up at 8am. Launching from Everyday Health, the best way to change your sleep cycle is to do it gradually in 15-20 minute increments.
For example, the first 3 nights you wake up at 7.45 am, then the next 15 minutes is reduced to 7.30. Therefore, it can take anywhere from a week to 2 weeks to be able to wake up 1 hour earlier. Remember that everything can't be done with one snap of the fingers. Everything needs a process, so that your body doesn't get shocked too.
2. Finish Activities 1-2 Hours Before Bedtime
A good night routine will help you sleep better and wake up more relaxed. Complete your activities 1-2 hours before bedtime, including eating, using your laptop, or scrolling through social media. Studies have shown that exposure to screens before bedtime delays one's ability to fall asleep and impacts the time one wakes up in the morning.
3. Keep the Curtains Slightly Open
Exposure to screen light at night can make it difficult to sleep, but exposure to sunlight in the morning will act as a natural alarm. The body will be stimulated to wake up earlier and start activities. Provide a small gap in the curtains to allow sunlight to enter. Indirectly, this method can make you wake up faster.
Provide a small gap in the curtains to allow the morning sun to enter the room.
4. Avoid Caffeine in the Afternoon and Evenings
Many people need caffeine to stay awake for the rest of the day. However, it's actually recommended to stop consuming caffeine after noon, i.e. 8 hours before your planned bedtime. If you want to build the habit of going to bed at 10pm, then stop drinking coffee at 2pm.
5. Put the Alarm Away from the Bed
For those who have difficulty waking up on their own, of course, an alarm will be very helpful. But unfortunately, the alarm can be easily turned off or delayed if it is located close to the bed. Therefore, the way to outsmart it is to put the alarm away from the bed. You have to get up, stand up, and walk to turn it off, and chances are you'll go back to sleep.
Putting the alarm near the bed? It's a big no no.
6. Weekend Doesn't Mean You Can Sleep Later
Weekend is our time to rest and do whatever we want. For example, and one of the things that often makes our sleeping hours messy is watching movies or drama series. Not infrequently, some are even awake until the morning. In fact, getting enough sleep on the weekend can increase sleep satisfaction during the following days.
The point of the tips above is to always remember that everything needs a process, one of which is to consistently build new good habits. Finish your activities 1-2 hours before bedtime so you don't sleep late. Meanwhile, for you to wake up earlier, try not to consume caffeine at least 8 hours before bedtime and make sure there is a little gap to let the morning sunlight into the room.
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