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wikiHow to Get Up on Time

Four Methods:Waking Up On TimeStaying AwakeFalling Asleep On TimeChanging Your Lifestyle for Better SleepCommunity Q&A

Have you ever overslept when you had something really important to do? Waking up on time is not always easy, especially if you have difficulty falling and staying asleep. If you want to make waking up on time easier on yourself, there are some simple changes that you can make to your routines, habits, and lifestyle.

Waking Up On Time

  1. 1
    Identify the reasons why you need to get up in the morning. Whether you need to get up for work or just want to sit down to a nice breakfast with your family in the morning, identifying your reasons for getting up on time can help motivate you to wake up when your alarm clock rings. Take a few minutes before you go to bed to write down your reasons and keep them somewhere immediately visible to you when you wake up. [1]
  2. 2
    Place your alarm clock out of reach. If you can easily hit snooze in the morning, you will be less likely to get up on time. Set your alarm clock somewhere that you cannot reach it without getting out of bed, like on top of a dresser. [2]
  3. 3
    Get an advanced alarm clock. There are all kinds of interesting alarm clocks available that make it more difficult to stay in bed past your wake up time. From blender alarm clocks, to alarm clocks that run away from you, to alarm clock puzzles, to talking alarm clocks, there are plenty of non-traditional alarm clocks to help you get out of bed in the morning.
  4. 4
    Give yourself plenty of time to sleep. Go to bed 30 minutes earlier than you normally would when you need to wake up early. [3] Make sure that you will have enough time to get your recommended amount of sleep. Adults need 7-8 hours of sleep per night, teens need 9-10, and children need 10 or more. [4][5]
  5. 5
    Don't hit the snooze button. Hitting snooze will not make waking up any easier. In fact, hitting snooze will make you feel groggier and may set the tone for a less productive day overall. Instead, try to get up after the first time your alarm rings. [6]
  6. 6
    Set your alarm clock slightly ahead of your scheduled wake-up time. Although hitting the snooze button has been shown to reduce your overall daily productivity and does not provide you with good quality rest, just in case you do end up hitting the snooze button once or twice, you are better off leaving yourself a little extra time. [7]

Staying Awake

  1. 1
    Expose yourself to sunlight when you wake up. Keep your blinds open or step outside after you wake up. Spending 30 minutes of time in the sunlight in the morning will help wake you up and keep you up. [8]
  2. 2
    Drink a glass of cold water upon waking. Drinking a glass of cold water in the morning will help to hydrate your body for the day ahead. The cold water will also refresh you and it will even increase your metabolism because your body has to expend extra energy to warm up the cold water. [9][10]
  3. 3
    Drink a cup of coffee or tea. The caffeine in coffee or tea can give you the extra boost you need to stay awake. Coffee has been suspected of contributing to certain health problems in the past, but more recently research has suggested that drinking coffee in moderation (1-2 cups daily) can actually offer some health benefits, and it’s no surprise that mental alertness is included in that list. [11]
  4. 4
    Eat breakfast. Skipping breakfast is linked with low energy levels and overeating later in the day. Always start your morning with a good breakfast to give yourself energy and keep yourself fueled all morning. Oatmeal, yogurt, fruit, eggs, and nuts are all great choices. [12]
  5. 5
    Splash cold water on your face or finish up your shower with a blast of cool water. The cool water will invigorate your skin and help wake you up. [13]
  6. 6
    Stimulate your brain. Stimulation from reading or working out a puzzle can help activate your brain and keep you awake. Try doing a quick crossword or Sudoku puzzle soon after you wake up to activate your brain and get your day started. [14]

Falling Asleep On Time

  1. 1
    Consider your sleep needs. It’s more difficult to wake up on time if you are not getting enough sleep at night. Adults need 7-8 hours of sleep per night, teens need 9-10, and children need 10 or more. Note the time when you go to bed and when you wake up over the course of a week to see how many hours of sleep you get each night. If you are getting considerably less sleep than you should, you will need to make adjustments to your sleep routine. [15]
  2. 2
    Adjust your bedtime gradually. One reason why you may not be getting enough sleep is that your bedtime is too late. To adjust your bedtime move it back by 15 minutes per night and wake up 15 minutes earlier each day. Do this for as many days as it takes to achieve your desired bedtime. [16]
  3. 3
    Sip a cup of herbal tea to help you relax. Chamomile tea is well known for its relaxing qualities. Have a cup before bed to help relax your body and mind. [17][18]
  4. 4
    Drink a cup of warm milk. This well-known technique for making yourself sleepy really does work. About 30 minutes before bedtime, heat up a cup of milk in the microwave for about 60-90 seconds (depending on how powerful your microwave is). [19]
  5. 5
    Relax your body. Take a warm shower, do some yoga, or meditate before bed to help relax your body. These relaxing physical activities will also help to calm your mind and prepare you for a restful night’s sleep. [20]
  6. 6
    Don’t watch the clock. Turn your alarm clock around and avoid checking the time once you have gotten into bed. Constantly watching the clock will make you anxious and also makes it harder for you to fall asleep. [21]
  7. 7
    Turn off your TV, computer, tablet, and other devices with bright screens before you go to bed. These devices emit light that makes falling asleep and sleeping well more difficult, which is why you should never sleep with these devices on. Ideally, you should shut off these devices at least two hours before your bedtime. If you need a light and/or white noise while you sleep, use a night light and run a fan or play soft music. [22]
  8. 8
    Take melatonin to help you fall asleep. If you have a hard time falling and/or staying asleep at night, try taking 0.5-1 milligram of melatonin before you go to bed. Your pineal gland produces melatonin naturally. However, your body’s production of melatonin decreases with age and can also be affected by the seasons, so supplementing with melatonin can help you fall asleep faster and stay asleep longer.[23][24]
  9. 9
    Talk to a sleep specialist. If you continue to have sleep issues, you may have a sleep disorder and you should talk to your doctor about possible medications and non-medication treatments. [25]

Changing Your Lifestyle for Better Sleep

  1. 1
    Avoid caffeine in the afternoon. Caffeine can severely disrupt your sleep if consumed too close to your bedtime. Switch to decaf after noon to avoid caffeine induced insomnia. [26]
  2. 2
    Avoid alcohol too close to bedtime. Alcohol can disrupt your sleep as well, especially when consumed in excess late at night. Don’t drink more than one alcoholic beverage per day and make sure that you allow several hours between consuming an alcoholic beverage and your bedtime. [27]
  3. 3
    Exercise regularly. Regular exercise has been found to increase sleep quality and people who exercise regularly usually sleep longer than those who do not. Studies have also shown that people who exercise regularly are more energetic during their waking hours.[28] Aim for at least 30 minutes of moderate aerobic activity each day, like taking a brisk walk each morning.
  4. 4
    Eat sleep inducing foods. Complex carbohydrates, lean proteins, and heart healthy fats have all been shown to increase serotonin levels and help promote good sleep. Some good choices include whole grains (brown rice, whole wheat bread, whole grain cereal, etc.), fish, chicken, turkey, low fat cheese, and nuts. [29]
  5. 5
    Don’t smoke. Studies have shown that cigarette smoking causes sleep disturbances and makes it more difficult to wake up in the morning. These effects are caused by the nicotine in cigarettes, so other products that contain nicotine(chew, cigars, e-cigarettes, etc.) may also contribute to difficulty falling asleep and waking up. [30]

Community Q&A

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  • How do I wake up on time if none of the articles' suggestions helped?
    wikiHow Contributor
    Alarm clocks help. Set more than five alarms so that if you don't wake up on the first one, you have backup. Go to bed earlier. Wash your face with warm water before you sleep. Drink a glass of water before you sleep so you don't wake up during the night from thirst.
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    • Avoid taking long naps during the day. Naps may seem like a good idea if you are tired, but taking a long nap during the day may disrupt your sleep at night and make it more difficult for you to get up when you need to. If you must nap, try not to sleep for more than 30 minutes. A 30 minute nap should be sufficient to reenergize you for the remainder of the day without disrupting your sleep at night. [31]
    • If you continue to have trouble falling asleep or waking up, talk to your doctor. Be sure to let your doctor know about any medications (prescription and over-the-counter) you are taking since these may be contributing to your problems.[32]

    Sources and Citations

    1. http://www.everydayhealth.com/sleep-pictures/tricks-to-waking-up-in-the-morning.aspx?utm_source=huffingtonpost.com&utm_medium=referral&utm_campaign=pubexchange_article#03
    3. http://www.cnn.com/2014/02/06/health/upwave-snooze-button/
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    Article Info

    Categories: Improving Productivity

    In other languages:

    Français: se lever à temps, Deutsch: Rechtzeitig aufstehen, Español: despertar a tiempo, Português: Acordar na Hora Certa, Bahasa Indonesia: Bangun Tepat Waktu

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