How to Stop Resetting Alarm Clocks and Start Getting Enough Sleep and Feel Better About Your Loved Ones
Often, people set several alarm clocks at once. And in the morning, it’s hard for them to wake up, and they turn them off one after another. Let’s talk about why it’s harmful to set two hundred alarm clocks in the morning and how to ensure healthy sleep.
How Sleep Cycles Work
Sleep is variable, and it has stages, also called phases. They are distinguished by the neural activity of the brain. Scientists track it with special machines when they study sleep.
There are fast and slow stages of sleep. Slow sleep is divided into three more parts. Each night, a person goes through all the stages and parts; it usually takes about two hours. And then the sleep cycle of different stages repeats again.
If a person is in the deepest part of the slow stage of sleep, it’s difficult for them to wake up. After all, during this time, the brain is engaged in repairing the whole body. And interrupting it is wrong and even harmful; the recovery won’t be completed completely.
Therefore, it’s better to wake up in the fast stage or in the first part of the slow stage. You can catch the right stage, for example, with a fitness tracker, which can read the phases of sleep: its accuracy is about 80%. Another option is to find the right time yourself. To do this, you should go to bed at the same time for several days in a row, and wake up at different times. And note when waking up is easier.
How to Stop Yourself From Resetting the Alarm Clock
Frequent irritating sound signals negatively affect the nervous system. It’s hard for the body when it starts to fall asleep, and it’s suddenly awakened by some sharp sound, and this is repeated many times. Here’s what to do to avoid this:
- Find what time in the morning you go through the fast stage of sleep, and wake up at that time. For example, if you need to wake up at 7am, try to avoid some active activities, like betting at https://22bet.com/ or working out, in the middle of the night.
- Immediately set your alarm clock for the latest wake-up time you can afford. For example, if you have to leave the house at 9am and it takes 40 minutes to get ready, set it for about 8:20. Of course, only if this time falls during the fast stage of sleep.
- To get up immediately, place the alarm clock away from the bed so that you cannot reach it by hand.
- Change the melody of the alarm clock. This way, you will remove the conditioned reflex that “this is the music that will sound again in 10 minutes.” If the alarm clock with a new melody isn’t reset, over time, you will get used to the fact that it’s a signal that sounds once.
- Immediately after first waking up, get up and make your bed.
- Come up with a reward for rising without repeating the alarm clock. For example, spend those 10 minutes reading an exciting book that you don’t usually have time for.
There is a more radical approach: use an alarm clock app where you have to solve a math problem to turn it off. Or buy yourself a special “fleeing” alarm clock on wheels. To turn off the gadget, you’ll have to catch up with it first. To do this, you’ll need to wake up fully, and you won’t want to go to bed again.
How to Start Sleeping
No method will be effective if you sleep less than seven hours because the body doesn’t have time to recover for a shorter period.
But if you’re getting the proper amount of sleep, there’s something else you can try:
- Don’t try to go to bed as early as possible; that’s too vague a goal. And the brain doesn’t want to achieve uncertain goals. Go to bed based on what time you need to get up and how many hours of sleep you need. For example, if you need eight hours of sleep and have to get up at 7am, go to bed at 11pm.
- Don’t work in the bedroom; otherwise, your brain won’t be able to fully relax there later, as your subconscious mind will associate that place with tension.
- Put aside gadgets at least half an hour before bedtime. After all, the light that comes from a smartphone or laptop mimics the sun. It gives a signal to the brain to suspend the production of melatonin, the sleep hormone. Before going to bed, read a paper book.
- Don’t exercise before bed; it will cheer you up, and make it hard to fall asleep. Muscles should be relaxed before bedtime.
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