Over the past few weeks, I’ve noticed an odd trend.
Most days, I would be full of energy and super productive, just like I like it.
But on a couple rare days, I just couldn’t seem to get my act together. I would be groggy all day long, feel scattered, and get way less done than I wanted.
What was the difference between the alert days and the tired ones?
My diet hadn’t changed and I didn’t have any unusually long nights.
Overall, not much seemed different.
But then the answer hit me…
The days I was extra groggy were the days I snoozed my alarm!
The exact days that I hit “snooze” and went back to sleep for a little longer were the very same days that I felt like I was a walking zombie.
Upon further research, I found some interesting discoveries.
While you may think snagging a couple extra minutes of sleep is no big deal, consider this…
When you sleep, your body goes through several sleep cycles, each lasting somewhere around ninety minutes.
In an article on Business Insider, the author quotes Robert S. Rosenberg, the medical director of the Sleep Disorders Centers of Prescott Valley, saying that when you hit the snooze button to catch a few more minutes of zzzz’s, “you’re starting yourself on a new sleep cycle that you won’t have time to complete.”
According to Rosenberg, starting an incomplete sleep cycle “messes with your brain hormones” which can disrupt your circadian rhythm, your body clock for regulating waking and sleeping.
By messing with your sleep cycle, you can cause yourself to suffer from “sleep inertia”, which studies say can take two to four hours to shake!
It looks like snoozing is a bigger threat than we thought.
It’s Time Put An End to the Snoozing
It’s time to end this bad habit once and for all!
Like I mentioned earlier, there are those rare occasions when I succumb to that tempting snooze button. But 9 out of 10 times, I’m up early ready to take on the day.
Let me start by saying there is no one magic trick that will help you wake up. At the end of the day, it comes down to your willpower and discipline.
However, there are a couple things you can do to help set yourself up for success.
Of course, there are the obvious answers like getting enough sleep and laying your clothes out for the next morning. These are certainly important, but here are a couple lesser known tactics to help you in those early hours.
Part of the groggy feeling in the morning is the fact that you may be dehydrated.
Think about it, you just went 6-8 hours without any water at all!
Do yourself a favor and drink an adequate amount of water throughout the day, it will help you sleep better.
In addition, have a bottle of water ready to go in the morning. Sometimes, your best solution is to down a bottle of water right when you wake up for a rush of energy.
HAVE A PLAN OF ACTION
On mornings when I have nothing specific planned, I’m far more tempted to grab an extra 10 minutes of sleep.
However, when I have some specific activities planned out for the next morning, I’m far more willing to jump out of bed immediately since I have a clear direction.
The tool I use for this is the Morning Sidekick Journal. I’ve been helping the guys from Habit Nest sell these journals and they have helped thousands of people conquer their mornings! I also personally use the journal almost every morning.
DITCH THE PHONE
Every night, I place my phone on the charger on the other side of the room. When my alarm goes off, I have to physically get out of bed to stop the beeping.
Putting your phone on the other side of the room gets you up and moving which reduces the chances of falling back to sleep. Most of the time, the guilt associated with the thought of getting back in bed after this is enough to keep you up once and for all.
PULL OUT THE SWEATS
For those extra chilly nights, you may need to get extreme.
The colder you are when you wake up, the harder it’s going to be to get out that cozy bed.
So on nights when it’s extra chilly, make that coziness a part of you. Put on a pair of sweatpants and a sweatshirt to go to bed.
When you wake up the next morning, you’ll be able to bring the warmth of the bed with you everywhere you go while getting your day started.
5 SECOND RULE
Let’s face it, the longer you think about if you should get out of bed or hit snooze, the more likely you are to snooze it on up. This is because you give yourself too much time to start rationalizing the decision.
“I mean, I’m just extra tired today.”
“10 more minutes won’t hurt.”
“When this next alarm goes off, I’m right up. I swear.”
Use Mel Robbin’s 5-second rule to conquer this. It turns out that you have about 5 seconds to act before your brain starts coming up with excuses. For waking up, this means that as soon as that alarm clock starts beeping, start counting to yourself, “1…2…3…” and get the hell up before 5.
The final piece of the puzzle.
The best way to get into a new habit is with an accountability partner – someone to check in and call you out if you slack off.
Find someone you trust or someone else who struggles with snoozing and ask them to be your accountability partner. Each morning, make it a point that one of you has to call or text the other person to make sure you are both awake!
If all else fails, here is your last resort: