The idea here is that rewards and other positive reinforcements are better motivators than punishments, Dr. playlist you can pump through a Bluetooth speaker in the shower. Maybe that’s a fresh pot of hot coffee brewing in the kitchen, a satisfying breakfast waiting for you in the fridge, or an a.m. Having something to look forward to each morning can make the snooze button (a little) less enticing. (Sad to confess my husband woke up to “Work from Home” by Fifth Harmony for years and I cannot listen to that song ever again, so my advice: Choose carefully.) Reward yourself for kicking the sheets off. The researchers’ theory: Gentle tunes or natural sounds help support the brain’s natural transition into a waking state, whereas a startling alarm (beep, beep, BEEP) disrupts this process. Plus, if it takes some effort to shut off the second one, it’ll be easier to just keep moving, she says. For one thing, knowing you’re only a few short minutes away from another disturbing sound can make snoozing the first alarm less tempting. A smart way to cut down on that lag time: Set two alarms, five minutes apart, ideally in separate locations. Many people tap snooze more than twice (I feel seen) and wind up lying in bed for another 30 to 60 minutes, says Dr. Set two alarms-five minutes apart, ideally on separate devices. Then try to go outside as soon as you can, even if it’s just a quick trip to the mailbox or walk around the block with your dog. Schneeberg suggests putting a bright lamp on your bedside table that you can flip on when it’s time to wake up or sitting in front of a light box for 20 minutes or so (ideally, one that emits light at 10,000 lux, per the Mayo Clinic). (I recently started doing this and it’s a game-changer.) If it’s still dark out, or you don’t get much natural light in your bedroom, Dr. Have a cup of coffee on your porch, get ready by a big window, or, my personal fave, pull your curtains wide open as soon as your alarm buzzes. Schneeberg assured me that if you keep up with it, it’ll eventually become easier to wake up at the same time every day, which means you’ll feel less sluggish when your alarm goes off-and, therefore, less inclined to reach for the snooze button. If you’re already in the throes of the snooze-repeat cycle, it’s probably going to be tough to force yourself to see the light immediately after your eyes pop open. Schneeberg, seeing sunlight first thing in the morning is one of the best things you can do to stabilize your internal clock (and make it easier to get your butt out of bed). Get some natural light as soon as your alarm goes off.Īccording to Dr. Schneeberg’s best advice for breaking free. This habit can be incredibly tough to break, so if you, too, have become a prisoner to that cruel temptress of a button, here’s Dr. So when your alarm goes off in the morning, you’re more inclined to think No, not yet! I couldn’t possibly! and hit snooze. These behaviors confuse your circadian rhythm, the 24-hour internal clock that keeps many biological processes, including your sleep-wake cycle, on a set schedule, Dr. Schneeberg: Turning in too late (oh, hello, bedtime procrastination) or having an inconsistent routine (staying up late or sleeping in on weekends, for example). A bunch of factors can mess with your rest, but there are two biggies, according to Dr. The main reason many of us can’t stop snoozin’ the morning away? We’re not getting enough quality sleep, Lynelle Schneeberg, PsyD, a Yale Medicine sleep psychologist and the author of Become Your Child’s Sleep Coach, tells SELF. I’m not the only one trying to delay the inevitable as long as possible: In a recent study, roughly 69% of respondents said they use the snooze function on their phones-usually on workdays, but also on weekends or their days off. Unless there’s some reason I have to get up, I repeat this pattern approximately X times. When my alarm jolts me awake, I quickly slap the snooze button, snuggle back under the covers, keep the drapes pulled shut, and, if I’m lucky, I fall back asleep. As much as I try to get into the habit of waking up at the crack of dawn (and believe me, I’ve tried), I just can’t do it.
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