2547: How to Train Yourself to Wake Up on Time in the Morning by Adrienne Santos-Longhurst with Healthline

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[00:01:33] How to Train Yourself to Wake Up on Time in the Morning by Adrian Santos Longhurst with Healthline.com

[00:01:41] If your constant use of the snooze button and your morning zombie routine is getting old, there's help.

[00:01:48] It begins with figuring out the different reasons why you can't wake up in the morning

[00:01:52] and what to do about them. Chances are you're not getting enough sleep and need to tweak your bedtime routine.

[00:01:59] If a sleep disorder or other underlying condition is to blame for your morning sleepiness, there are treatments available.

[00:02:06] We'll cover all of that and more here so you can become one of those perky morning people.

[00:02:12] Difficulty Waking Up in the Morning Causes

[00:02:15] Difficulty getting up in the morning isn't just about loving your sleep and hating mornings.

[00:02:20] Lifestyle factors, medical conditions and medications can make it hard to wake up.

[00:02:25] These include parasomnias such as sleepwalking, sleep talking and night terrors, sleep apnea which causes periods of stopped breathing during sleep,

[00:02:35] sleep deficiency which can involve not getting good quality sleep or sleep deprivation which is not getting enough sleep,

[00:02:44] stress and anxiety which can interfere with your ability to fall asleep or stay asleep,

[00:02:49] depression which has been linked to excessive daytime sleepiness and insomnia, circadian rhythm sleep disorders

[00:02:56] which can prevent you from developing a regular sleep routine such as shift work sleep disorder and irregular sleep wake disorder,

[00:03:04] certain medications including beta blockers, certain muscle relaxants and selective serotonin reuptake inhibitor antidepressants

[00:03:13] and chronic pain which can make it difficult to get a good night's sleep.

[00:03:18] How to Wake Yourself Up When Tired

[00:03:21] There are a number of things you can do to help you wake up.

[00:03:24] If an underlying condition is causing your excessive sleepiness or drowsiness in the morning,

[00:03:29] you may need a combination of home remedies and medical treatment.

[00:03:33] The following are tips and treatments that can help you sleep better and wake up better.

[00:03:38] 1. Get on a Sleep Schedule

[00:03:42] Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule

[00:03:48] and train yourself to wake up early.

[00:03:50] Figure out how much sleep you need, 7-9 hours per night is recommended

[00:03:54] and aim to get to bed early enough so you wake up feeling refreshed.

[00:03:58] Stick to your sleep schedule every day including your days off

[00:04:02] and your body will eventually begin waking up naturally.

[00:04:06] 2. Improve Your Bedtime Routine

[00:04:09] You may be sabotaging your efforts to get up early without even realizing it.

[00:04:13] Drinking caffeine in the later part of the day and using devices that emit blue light before bed

[00:04:19] can prevent you from falling asleep.

[00:04:21] To improve your bedtime routine, try doing something relaxing before bed

[00:04:26] such as reading or taking a warm bath.

[00:04:28] Avoid activities that have been shown to interfere with your circadian rhythm

[00:04:32] and cause sleeplessness including looking at screens like your laptop or phone,

[00:04:38] drinking caffeine within 6 hours before bedtime,

[00:04:41] napping or spending too much time in bed during the day

[00:04:46] and drinking alcohol before bed.

[00:04:49] 3. Move Your Alarm To Avoid Hitting Snooze

[00:04:53] Tempting as that snooze button and getting just a few more minutes may be

[00:04:58] falling back asleep after waking is sleep fragmentation.

[00:05:02] According to research, sleep fragmentation increases daytime sleepiness and grogginess,

[00:05:08] decreases performance and makes you feel run down.

[00:05:11] If you're accustomed to hitting snooze, try moving your alarm away from your bed

[00:05:16] so you have to get up to turn it off.

[00:05:19] 4. Eat Better

[00:05:21] Eating a healthy diet increases your energy and helps you sleep better.

[00:05:25] On the flip side, foods that are generally considered unhealthy

[00:05:29] can make you feel sluggish and zap your energy.

[00:05:32] Aim for a well-balanced diet full of foods that increase your energy

[00:05:36] like fruits and vegetables, whole grains and foods high in omega-3 fatty acids.

[00:05:42] 5. Get Regular Exercise

[00:05:45] Exercise has been shown to improve sleep and conditions that can cause insomnia

[00:05:50] and excessive sleepiness such as anxiety and depression.

[00:05:53] It also increases energy levels by reducing fatigue

[00:05:57] including those with conditions associated with chronic fatigue according to research.

[00:06:02] 6. Enjoy the Daylight

[00:06:05] Daylight helps regulate your circadian rhythms and improve your sleep.

[00:06:09] If you get some sun first thing in the morning, it can help boost your mood

[00:06:12] and energy levels for the rest of the day.

[00:06:15] Try opening your blinds as soon as you get up, having your coffee outside

[00:06:19] or going for a short walk.

[00:06:21] You could also try sleeping with your blinds open so you wake up to sunshine.

[00:06:25] That is, as long as it's not too bright outside your bedroom window at night.

[00:06:29] A gloomy day? No worries. Just turn on the lights or use a light up alarm clock.

[00:06:35] 7. Get A Sleep Study

[00:06:38] If you can't get up in the mornings after trying other methods

[00:06:42] or have noticed sleep disorder warning signs, talk to a doctor about a referral

[00:06:46] to a sleep specialist.

[00:06:48] Participating in a sleep study can help diagnose a sleep disorder

[00:06:52] that may be to blame for your morning fatigue.

[00:06:55] 8. Treat A Sleep Disorder

[00:06:58] If you're diagnosed with a sleep disorder such as chronic insomnia or restless leg syndrome,

[00:07:04] treatment can help you sleep and wake up better.

[00:07:08] Treatment depends on the specific sleep disorder

[00:07:11] and might include prescription drugs such as sleep aids

[00:07:14] or medication for restless leg syndrome, melatonin,

[00:07:18] a breathing device for obstructive sleep apnea, behavioral therapy

[00:07:22] or surgery for obstructive sleep apnea.

[00:07:26] Signs you may not be getting enough sleep.

[00:07:29] Having trouble waking up in the morning is just one sign you're not getting enough sleep.

[00:07:33] Here are some others.

[00:07:35] Excessive yawning, irritability, lack of motivation, fatigue,

[00:07:40] excessive daytime sleepiness, brain fog and increased appetite.

[00:07:46] Takeaway

[00:07:47] It's possible to train yourself to wake up on time in the morning.

[00:07:51] A few changes to your routine can help you get rid of your morning fatigue

[00:07:55] so you can be up and at them bright and early.

[00:07:58] If you worry that you have a sleep disorder or other medical condition

[00:08:01] that may be contributing to your morning fatigue, see a doctor.

[00:08:09] You just listened to the post titled

[00:08:11] How to Train Yourself to Wake Up on Time in the Morning

[00:08:14] by Adrienne Santos Longhurst with Healthline.com

[00:08:18] and I'll be right back with my commentary.

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[00:10:00] Dr. Neal here for my commentary.

[00:10:02] Today's author, Adrienne, mentioned that

[00:10:04] exercise has been shown to improve sleep.

[00:10:07] Many studies have shown that those that exercise regularly

[00:10:11] tend to fall asleep more quickly

[00:10:13] and sleep more deeply than those that don't exercise regularly.

[00:10:18] But what about the idea of exercising soon before bed?

[00:10:22] For some, exercising soon before bed

[00:10:24] can delay the time it takes to fall asleep.

[00:10:27] But this may be due to the type of exercise.

[00:10:31] Higher intensity exercises soon before bed

[00:10:34] may increase levels of stress hormones in the body,

[00:10:37] which can then make it harder to fall asleep.

[00:10:40] So if you weren't able to squeeze in that workout

[00:10:43] and before bed is the only time you have,

[00:10:46] consider that then the perfect time to work on your flexibility

[00:10:50] and perform some stretching and breathing exercises,

[00:10:54] not necessarily high-intensity exercises.

[00:10:57] And yes, believe it or not,

[00:10:59] flexibility and breathing exercises still count.

[00:11:04] All right, that'll do it for today.

[00:11:06] I'll be back here tomorrow for our usual Friday Q&A

[00:11:09] so definitely stay tuned for that

[00:11:11] where your optimal life awaits.