We’ve all felt that terrible feeling of waking up groggy and disoriented only to find out that we’ve overslept.
The rest of the morning routine is rushed, and more often than not, the day is ruined. If you struggle with this, this post is for you. In this post, you’ll learn how to sleep better and stop sleeping in with one simple trick.
No more rushed mornings and groggy days. Let’s dive right in.
How to stop sleeping in
The key to stop[ing sleeping in is to set and stick to a sleep schedule. It sounds so simple, yet so many people fail to implement this one thing.
The reason that most people sleep in is that they’re constantly disturbing their circadian rhythms. In other words, they sleep and wake up at changing times. So what happens is your body gets confused at the irregularity of your sleep, and then your sleep quality suffers. Consequently, your body tries to make up for the lack of sleep quality by increasing the sleep quantity. So it causes you to sleep more and hence to sleep in.
In a scientific study conducted on students, doctors researched the effects of an irregular bedtime schedule on “sleep quality, daytime sleepiness, and fatigue.” They concluded that sleeping at differing times significantly influenced students’ sleep quality and that those with sleep schedules experienced much better sleep.
Tips for getting on a sleep schedule
If you want to try out a sleep schedule and start to prevent yourself from oversleeping, these tips may help:
- Set a time for you to go to sleep and wake up that is reasonable. If you’re a night owl, don’t force yourself to sleep at 8 pm. Likewise, if you’re an extremely busy individual with lots of commitments, don’t budget to sleep 12 hours every night. Being realistic will help you consistently stick to your sleep schedule.
- Adjust your sleep schedule slowly. You won’t be able to make a huge change overnight, so it’s suggested that you adjust your sleeping and waking times in 15-minute increments. This way, once you finally adjust your sleep schedule to where you want it, it will be permanent.
- Do NOT hit the snooze button. It might be tempting to hit the snooze button when you’re groggy and craving more sleep in the morning, but don’t do it. In the long run, that button is causing your sleep more harm than good and messing up your sleep schedule.
Other ways to stop sleeping in
Tried the sleep schedule, and still having a tough time waking up in the morning? Of course, that could be due to a few different things, but here are some other tricks you can try to help you from sleeping in.
Expose yourself to sunlight in the morning
Getting sunlight in the morning is one of the BEST ways to wake yourself up. According to a scientific study, “Effects of Light on Human Circadian Rhythms, Sleep, and Mood,” sunlight actually has acute melatonin suppressing effect.
Melatonin is your sleep hormone, so this means getting exposed to sunlight basically makes you less sleepy! Some ways you could expose yourself to sunlight in the morning are:
- Choose a room to sleep in that is facing East (so the sunlight will pour into your room in the morning.)
- Don’t sleep with light-blocking curtains or get programmable curtains (you can time them to draw away at a certain morning hour.)
- Change the way your bed is oriented, so the light is more likely to fall on your face during the morning.
This tip isn’t the main one because some people live in places where the sun doesn’t often shine, whereas everyone can create a sleep schedule. However, one scientific report points out that blue-enriched white light also has awakening effects! So if you’re in a geographical location that doesn’t get a lot of sun consider purchasing some LED blue-enriched light bulbs.
Avoid alcohol and caffeine late at night
Though alcohol may help you feel tired and fall asleep, it’s actually proven to have adverse effects when you try to wake up. Likewise, a Harvard Health article states that caffeine is also not a good drink of choice right before you hit the hay.
Instead, consider these drinks before sleep:
- Chamomile tea. Research has shown that chamomile tea actually has the effect of increasing sleep quality. Plus, it helps with other disorders such as anxiety.
- Warm milk. However, it sounds like something a parent would say to their kid, warm milk actually has many sleep-inducing qualities.
- Cherry juice. Cherries, specifically tart cherries, have been found to contain lots of melatonin and tryptophan, both essential to good sleep.
Optimize Your Sleep Environment
According to the non-profit organization Sleep Foundation, considering your sleep environment is crucial for avoiding oversleeping.
This includes making sure that your bedroom is at a cool temperature and that you won’t be disturbed in the night by excess noise. If you live in a naturally noisy area, consider using earplugs.
Another key component of your sleep environment is technology. Try to avoid any kind of blue light (that includes phones, tablets, or TVs) before you get into your bed. The light from electronics is known to delay sleep onset and consequently delay the hour which your body will want to wake up.
Exercise and eat better during the day
Exercise is proven to improve sleep quality and reduce drowsiness. So try to find a way to get your body moving throughout the day. Even if you’re swinging golf clubs for an hour, the exercise you do will significantly help with your sleep during the night and likewise will help you wake up the next morning.
Similarly, many articles point to eating better to increase your energy throughout the day and sleep better at night. Generally speaking, avoid foods considered “unhealthy” as they will drain your energy and make it harder for you to sleep at night.
Some good foods to eat throughout the day:
- Fatty fish
Still can’t seem to wake up?
If you’ve set a sleep schedule, optimized your sleep environment, followed all the tips in this post, and STILL can’t seem to wake yourself up, it might be time to consider doing a sleep study.
A sleep study is a test that records the activity of your body during your sleep. They are usually performed in sleep clinics by registered practitioners. If you have an Apple watch, you might be wondering, “does Apple watch track sleep? Why do I need to go to a clinic to check my sleep?”
Yes, your Apple watch does track your sleep, but not in the way that these clinics will. Instead, the sleep study results will let you know whether or not you have an underlying condition that’s affecting your sleep without you even knowing it.
Stop sleeping in
A sleep schedule is by far the best way to prevent oversleeping. In this post, you’ve learned all about them and some tips for implementing a schedule right away. On top of that, you’ve also discovered 4 other tricks that could help you stop sleeping in too late.
So what are you waiting for? Start putting these tips and tricks to work and start improving your sleep today. Morning you will be grateful that you did.