Whether you can’t stop hitting snooze, ignore the clock altogether or even throw things at it, most of us have had that classic morning experience of battling our alarm clocks. While it may seem like an impossible task, our brains and bodies can often be trained to wake up to just one alarm. And when that back and forth gets cut from your morning, you may find yourself feeling better throughout the day. Starting off with a stressful morning isn’t the most relaxing way to kick off a good day, anyway.
How do you wake up with a single alarm?
One of the first and most essential steps to waking up to your first alarm is to prepare your mind and body for a good night’s sleep the night before. An abundance of variables can impact the quality of your sleep and how you feel in the morning. Some of the most well-known and important tips include limiting screen time hours before bed, keeping your bedroom free from noise and light, making sure your bed and bedding are comfortable, avoiding caffeine and alcohol before bedtime and steering clear of melatonin aids, as they can sometimes leave you groggy in the morning.
It’s also important to properly wind down before bedtime. This can include doing some simple yoga poses, reading on the couch or sipping herbal tea. And don't lie down in bed to relax or scroll on your phone throughout the day; try to only use it for sleep or intimacy. This mix of strategies and habits can help you get enough high-quality sleep, making waking up to just one alarm feel less like a chore or challenge.
6 tips and tricks for waking up to your first alarm
Once you’ve done your best to ensure a full night of good sleep, there are a few tricks and tips you can experiment with to help you wake up to your first alarm.
Try a sunrise alarm
A relatively new addition to the world of alarm clocks, sunrise alarms work to wake you up by mimicking natural light, projecting an artificial sunrise into your room. For those sensitive enough to light, this may help awaken you more naturally and quickly. Supporters of these alarms say they can help regulate your circadian rhythm and make you feel more alert and ready upon waking. Morning light signals to us that it’s time to wake up, and spending time outside right away in natural sunlight helps to reset our circadian rhythm. Sunrise alarms can be found in various intensities and styles to accommodate light preferences.
Move your alarm
If you tend to hit snooze repeatedly, try moving your alarm clock further out of reach. If you have to physically get out of bed to hit the snooze button, it may be easier to just stay up. Sometimes, the key to getting up and moving is simply to start moving. Getting out of bed, opening your eyes and stretching your body can help your brain wake up, leaving you feeling more engaged and ready to take on the day.
Create a routine
The human brain is susceptible to habits once they're formed. If you wake up at the same time every day for about a month, you might find it hard not to get up at that time naturally. Establishing routines and forming habits can train your brain to develop an “auto-pilot” mode, which helps some people get up on time in the morning. Sometimes, you might wake up even before your first alarm, but it’s smart to keep using it until you’re certain you will.
Get morning sunlight right away
Morning light can help trigger our bodies towards wakefulness by reducing melatonin production and switching us over to the production of hormones that encourage alacrity. If your window faces the right direction and you aim to wake up with the sunrise, you might be able to use the sun as your natural alarm clock. If you want to sleep a bit later, you’ll want to get up and get into some sunlight only after your alarm has gone off. Those who are more mechanically inclined might find a way to link their shades to an alarm clock, but the rest of us will have to rely on getting out of bed the old-fashioned way before basking in the morning light.
Have a snack and drink water
Taking care of hydration and some essential nutrition right away can significantly impact your energy levels and alertness. Hydration can help considerably with brain function and is integral to many of the body’s functions. Eating can help elevate our blood sugar and provide our brains and bodies with the nutrient fuel they need to function at a high level. Hydration and nutrition are essential for maintaining our health, but they can also contribute enormously to a healthy morning. Certain smells can also help with the process of waking up. For instance, if you set a coffee maker and smell coffee first thing in the morning, it could be a cue for your body to wake up.
Find a human alarm
If you live with someone who wakes up earlier, you could try having them wake you in the morning instead of relying on a traditional alarm clock. Sometimes, waking up to another person can be easier than being jolted by an annoying beep (or whatever less harsh sound you prefer). For some, this may help because there's a sense of responsibility and accountability when another person is involved. For others, it may be that their brains are more responsive to waking up to another person rather than an alarm clock.
Consistency is key
While there are several strategies to consider when trying to wake up to that first alarm, ensuring a good night’s sleep and being consistent with your approach is most important. That means that even if you want to try several of these different alarm clock methods, it’s important to stick to each one for some time. Generally, it’s thought that it takes roughly 21 days for the brain to form a habit, though this can vary from person to person. Trying any tactic for a shorter time than that may set you up for failure. Alternatively, if you can keep to a consistent sleep schedule and stick to behavior-based strategies -- like using your bed only for sleep, creating a calm sleeping environment and utilizing these alarm methods -- you may find it much easier to wake up in the morning.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.