You only need 20 minutes to yourself-before everyone else in your house gets up-to “fill your cup,” so to speak. Waking up earlier doesn’t have to be painful. But if you’re not currently getting time to yourself every single day, I am going to tell you to wake up earlier than you are now. You’re probably wondering, “what time should I wake up?” Now, let me assure you right off the bat that I am not about to tell you to wake up at 5 AM.
With an intentional morning routine comes guaranteed “me” time. It sounds kitschy and played out, but don’t knock it just yet.
#If i sleep now when should i wake up trial#
I won’t claim I have a one-size-fits-all solution, but after enduring a ton of trial and improvement, I know what works for me. The question, however, is how do we get it with all the balls we’re juggling between the demands of our careers and the perpetual chaos of our homes? So naturally, like most working moms I know, one of the things I crave more than anything is time alone. Most often, though, it’s to ask for a snack.Īt this stage of their lives, my kids depend on me for a lot. Sometimes they’ve hurt themselves and need a kiss and a snuggle. Other times they need help finding something and believe I have a magical honing device that can conjure lost sweatshirts, face masks or homework out of thin air. Sometimes they call me to tattle on each other. In my house, I know if my kids are awake, I’ll be hearing, “Mom!” at least twenty times throughout the course of a single day. This will help reduce how long it takes for you to wake up since your body won’t be in deep sleep anymore when each subsequent alarm goes off.As moms, we are always on call. If the alarm goes off, get up for a few minutes and do something before going back to bed such as taking your morning medication. Plug in your phone across the room (so you have to get up to turn it off) and set multiple alarms 15 minutes apart. This helps regulate your internal clock and ease depression or anxiety that can keep you from falling asleep or waking up. They emit a bright light that is similar to the sun. Making a plan for the next day will also ensure your morning goes smoother. If you have trouble falling asleep at night due to worrying, writing about what is bothering you will help relieve some anxiety. It also disrupts circadian rhythms by stimulating cortisol production instead of letting it drop naturally. Light from these devices inhibits melatonin release which interferes with REM (rapid eye movement) sleep that helps regulate moods. This means no TVs, computers, or phones for an hour before you go to sleep. Limit your exposure to screens before bedtime.This might mean waking up early on weekends so that you can maintain a regular schedule on the other days of the week. If you tend to have an erratic bedtime, try to reset your circadian rhythm by going to sleep and waking up at the same time every day.This is a type of clock with a light that turns on gradually so you can wake up more naturally and feel less groggy compared to when using your phone alarm or other electronic alarms. Drinking too much before bedtime will only make it harder for you to fall asleep, as well as interfere with your natural hormone levels that regulate sleep and wakefulness. Research has shown that consuming caffeinated beverages within six hours of when you want to go to bed makes it harder for you to fall asleep. Limit caffeine intake in the afternoon and evening hours.Do things like taking a warm bath or reading before going to bed this will help prepare your body and mind for restful sleep. Take naps to catch up on sleep if you can't sleep at night because of your mental health condition.If your inability to wake up is caused by another mental health condition, seek treatment from a professional. Treat the underlying mental health condition.Studies show that people who exercise tend to experience less insomnia, and they may also have more energy when it comes time for them to wake up in the morning.
This helps release endorphins which make sleeping easier when nighttime comes around. This means not setting yourself up for failure by expecting too much from yourself during tough times. Be realistic in terms of meeting your own personal expectations for waking up each day.
Make sure you are eating healthy foods throughout the day, so your body will have the energy it needs when morning comes around.Talk to a friend or family member that you trust and let them know what is going on with you, so they can provide support.
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