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If you can't get up quickly, plan to get up slowly. My alarm goes off and hour before it needs to just so I can get some extra snoozes in before I'm ready to get up.
Down a glass a water as soon as you get up.
It helps me to prepare things like my clothes I'm going to wear the night before. Then just get into a routine and it won't matter it takes you a while to wake up fully, you'll just get ready on autopilot.
As others have stated, good sleep hygiene. Are you putting in good hours for sleep, 7-8 hrs? That will help keep you healthy over the years and make it easier to get up.
When a certain time hits, don't stare at your phone in bed. I put on a simple podcast before bed with a sleep timer; it's perfect for me.
DO NOT consume caffeine for the first 30 mins of wakefulness; this is not helpful & it will train your body to need that caffeine/stimulant in order to wake up. No. Wake up naturally, after some good sleep, throw on some music & start your day....allow your body to "boot up". As it were. I slam caffeine after being awake for at least 30 mins, if not an hour.
The bed I usually sleep in gets hit by direct morning sunlight
I look forward to having coffee
I have to get up to go to work
I start reading something on my phone. Might not work for everyone, and depends on whether or not you’ve had enough sleep and don’t have a lot of sleep debt.
Good sleep hygiene to start. After that, always go to sleep and get up at the same time (or as close to it as possible). do not use snooze and get out of bed when your alarm goes off.
That's what helped me, anyway.
Get tested for sleep apnea. You'd be surprised how many of us have this and never knew. We just knew we woke up exhausted.
How old are you? How fit? What do you eat? How much screen time before bed? Check out Andrew Huberman on YouTube and his sleep video.
Get a light that turns on slowly over 30 minutes before your alarm. Helps ease you into morning if you live in areas with dark winter mornings.
What worked for me is giving up coffee and anything else that contains caffeine: black tea, green tea, etc.
Boo this man!! BOO
I barely qualify as simian first hour of waking up. I've got an answer, an answer that neither you nor I will like.
Go to bed an hour earlier.
I know it works for me, I never do anyway. Now if you excuse me I'll ooze over to the kitchen counter and guzzle coffee.
Exercise, meditate, eat healthy food, hydrate.
Are you doing all these things already and still have the issue?
The trick that worked for me was to have a really fucking obnoxious alarm sound at a consistently specific time. My subconscious adapted to wake me up earlier than it to prevent hearing it.
I have an alarm clock that lights up. It simulates dawn about thirty minutes before I need to wake. Makes it a lot easier to get going on dark winter mornings.
Other thing that helps is modafinil. Turns out I'm medically overtired.
I've struggled with this for a while too, and I've found that the only 'secret' is to go to sleep earlier so that you either wake up earlier, or wake up feeling more refreshed. You should also do this in conjunction with getting up and out of bed as soon as your alarm goes off. I've got an alarm that doesn't turn off until I go into the kitchen and scan a barcode because otherwise I'll turn the alarm off and go straight back to sleep. Someone also suggested opening your blinds which works really well if you don't need the privacy and you wake up after the sun rises.
If you can, make sure you open your blinds at night, especially if you usually keep them closed. Even just a modicum of extra light can help you wake up quicker.
Tbh, the only REAL tip I have is go to bed at like, 10 PM ish. I know that sucks ass but then you wake up to the sun in your window naturally and it's a whole different experience.
To help with going to bed earlier, cut out any caffinated drinks, or at least dont have any after 3pm. Also for the first couple of nights try having a bigger meal of something that contains tryptophan such as turkey.
Also try reading a book or something on paper or epaper before you sleep instead of using a backlit device to browse lemmy or watch tv etc.
Get mad. But no seriously, if your in a dream that you wanna wake up from, use all your possible force to flex your muscles, it'll make you realize your dreaming and wake up.
I sleep with a bottle of water beside my bed, and when I wake up, I chug as much of that as I can handle. It really helps me. I started doing it after I read somewhere that dehydration can contribute to fatigue, especially in the mornings. I'm probably pretty dehydrated on average, so that scanned.
Personally I think it's normal to take awhile to wake up slowly. Evolutionarily I don't think we popped up ready to hunt. We gradually woke up.
For the exhaustion, you probably simply need more sleep.
For gradual wake-up, get one of those light-alarm clocks. They light up over a period of 5 to 40 minutes (whatever you set it to) to mimic a rising run. Especially important at this time of year.
Something that has helped is blasting cold water on my face and then proceeding with opening my windows and letting sunlight in, always helps me on my school days
Sleep with caffeine pills next to your bed. Set an alarm for 20 minutes before when you want to wake up. Take the pill with the alarm, and go back to sleep. You will magically wake up super awake at the time you want to be up.
This is obviously a lot less good than the healthy solutions here, but I work a rotating shift schedule and this trick has been working for me for over a decade.
People say you shouldn't have caffeine until about an hour after you're awake. Something about letting your body chemicals settle before, you know, fucking them up.
Yeah, my understanding of the physiology is that taking it that early leads to rebound sleepiness in 4-6 hours after waking. I think it definitely does, but the immediate caffeine helps if you have a job that demands immediate alertness lol.
That's an interesting one. Are they 200mg? I find that too much but it seems to be the standard amount in caffeine tablets I've seen.
They’re Jet Alert 200 mg—but the pills are oblong so I break them into smaller doses based on how I’m feeling. Feeling really awake? Don’t take any. Slightly drowsy? A quarter of one (50mg). Normal level of drowsy? 100 mg. Etc.
There’s something about the going back to sleep that seems to have a stacking effect—you wake up feeling really well rested.
Shower
I successfully trained myself to wake up at the right time without an alarm. There are methods for doing that, I'll elaborate on mine if there's interest. It takes all the pain out of waking up.
Perform acts counter to what your body wants for the majority of your earthly existence. Feel bad bout wanting rest and relaxation. Develop anxiety about not having enough money.
Humans need money to survive, for other species it's free.
Even though humans would suck at surviving now and probably almost all die if society collapses.
Get at least 8 hours sleep. Note that this means “sleep” and not “8 hours in bed” so if you read or do other activities in bed, add extra time for that stuff. I usually give extra time for my brain to stop running a mile a minute
Go to bed at the same time every night. Wake up at the same time every morning. Avoid caffeine. Caffeine can cause sleep disruptions you may not notice, even if consumed early in the day.
Get tested for sleep apnea.