10 Ways to Help You Wake Up Naturally (Without an Alarm)

There are very few people who hear the buzz of an alarm clock and say to themselves, “Wow, that was the perfect amount of sleep.”

If you’re being woken up by an alarm clock, your body is likely not really ready to wake up. It takes a lot of discipline to spring out of bed as soon as the alarm goes off.

The majority of people press snooze at least once, which is a terrible habit. Instead, wouldn’t it be better to learn how to wake up naturally and without an alarm?

Ways to Wake Up Naturally without an Alarm

Go Outside

Staying cooped up indoors could only make your tiredness worse. It’s a lot easier to justify lying down on the bed or sofa if you’re inside and close to your cozy furniture. Going outside helps oxygenate your blood.

The fresh air is rejuvenating. Plus, if the sun is out, then the exposure to natural light can help maintain a normal circadian rhythm or reset one that’s been derailed.

a woman is watching sun rising

Exercise

Moving around is an excellent to wake you up, especially if you can break a sweat. No time to hit the gym or go on a jog? Try doing a short exercise circuit at home.

Squats, lunges, pushups, and crunches all get your blood pumping. And, they’re good for you, too!

Learn more about the link between exercise and sleep quality.

Stimulate Your Brain

One of the fastest ways to feel more alert is to do something that engages your brain. Pick up a book or do the crossword puzzle in the newspaper.

If you have kids, invite them to ask you questions where your answers always end up in a follow up “why?” Your brain should definitely be awake after that conversation!

Chill

Exposing your body to a burst of cold can help wake you up, too. Try a glass of ice-cold water with lemon or splash cold water on your face. Even sucking on an ice cube can help you feel more alert.

Have a Snack

A nutrient-dense snack can help get you going, too. Maybe something hearty, but not too heavy. A handful of nuts or apple slices with almond butter can help satisfy hunger cravings and give you the fuel you need to tackle the day.

Pump Some Adrenaline

Getting a boost of adrenaline could help you get up and at ‘em. Maybe hit the gym, try startling your partner, or take a short drive on some windy roads. Whatever it is you do, be careful!

Reposition Your Body

Staying in one position for too long tends to make you drowsy. Get up and move around. If you’re lying in bed, get up already!

If you’re sitting in a chair, reposition yourself or try getting up to stretch your legs.

Oil It Up

Scented lotions and essential oils can have a rejuvenating effect. Choose something like peppermint, citrus, or jasmine.

You can apply lotions directly to your skin or use a diffuser if you have essential oils. Just make sure you avoid lavender because it can make you drowsy.

Dance

A little dance party never hurt anyone. If there’s a song that always motivates or energizes you, play it first thing in the morning to help kick start your day on a positive and uplifting note.

girl is dancing outside

Call Someone You Love

When was the last time you called your mom? If you’re not telephoning her regularly, make it more of a habit.

There’s something about chatting with your mom or dad that makes everything better. If you’re feeling tired or low on energy, a pep talk from a parent could help pull you out of a funk.

What to do at Night to Get Up Easier in the Morning

Find Out How Much Sleep You Need

Most adults need between seven and nine hours of sleep each night. However, that’s a really wide range! So, how do you know how much sleep you need?

The best course of action is to experiment. Try starting with 7.5 hours and move up from there The reason behind this recommendation is that 7.5 hours encompasses five complete 90-minute sleep cycles.

When people sleep, their body cycles through stages of sleep ranging from light sleep to REM (rapid eye movement), which is when you dream. After REM, you end up in a light sleep again, and it’s easier to get up at this time.

The goal is to be roused during the lightest stage of sleep. That’s when the body is almost completely awake, so you are less likely to feel groggy when you’re woken up.

So, starting with a goal of 7.5 hours per night of shuteye and then determine your ideal wake-up time. If you have to be up at 6:30 a.m., then plan to be in bed and asleep by 11 p.m.

Learn more: How Much Sleep Do We Really Need? Recommended Sleep Times for Every Age

Consistent Sleep-Wake Schedule

One of the best ways to train yourself to start your day without an alarm is to go to bed and wake up at the same time each day. After doing this for a couple of weeks, your body begins to automatically anticipate when it’s time to get up.

Bedtime Ritual

Having a consistent bedtime ritual can help you fall asleep faster, making those early mornings easier to tolerate. A bedtime routine not only allows you to wind down after a long day but it also helps train your body and mind that sleep is near. If you always apply a specific moisturizer before getting into bed at night, then the simple act of putting on the lotion can begin to make you sleepy.

Dim the Lights

In a modern society, people can be exposed to bright lights and screens 24 hours a day. Unfortunately, these lights simulate the sun and can keep you up at night, delaying the onset of sleep and making those early mornings hard to face.

Try dimming the lights in your home every evening. Avoid staring at the television, your smartphone, and computer screen immediately before bed. If you must engage electronically, set your screens to the night mode or wear blue-blocking glasses to prevent the harmful effects that LED lights have on your melatonin production.

candle and pine tree brunch on the table

Frequently Asked Questions

Is it better to wake up naturally or with an alarm?

Alarm clocks have become nearly a necessity for a lot of people. Most folks would sleep much later than they intend without the help of an alarm.

However, waking up without one is a much more natural way to live. Plus, it means that your body is telling you when it’s time to start the day, which is better than having your external environment dictate your wake-up time.

How to wake up without an alarm?

There’s no foolproof method to ensure that you get up without an alarm. Even having someone wake you up with a gentle nudge or a phone call is technically an alarm. The best way to make sure you’re able to get up naturally is to get plenty of sleep so that your body is well-rested enough to get up on its own.

In addition to getting plenty of rest, planning your sleep schedule so that the time you need to be awake coincides with the end of a sleep cycle is another way to start your day without the buzz of a clock. Plan for either five or six full sleep cycles, which is the equivalent of either 7.5 or 9 hours of sleep.

Do wake up lights work?

Surprisingly, yes! Approximately 92% of users share glowing reviews of these lights. They work by simulating a sunrise, allowing you to rouse yourself from sleep naturally.

This method is superior to just turning on a light because it provides a gradual rebalancing of melatonin and serotine in your brain.

The lights begin working between 30 minutes and two hours of your desired wake-up time, and they simulate the light of a sunrise. When it’s time to get out of bed, you should be wide awake and ready to start the day.

How to wake up early and not feel tired?

One of the most energy-crushing things that happens when you first open your eyes is that you may begin to think about the long list of to-dos that have to be tackled immediately. Then your mind wanders to potential conflicts and perceived obstacles. Most people have already been through a complete run through of their day before they’re even out of bed.

To prevent this type of exhaustion, try planning your day in advance. Lay out your clothes, pack any bags you need for school or work, and have your breakfast and lunch prepared and ready to grab on your way out the door. It can also help to make sure you’ve documented all of your meetings and appointments.

Trying to remember everything as you’re drifting off to sleep could serve to keep you awake and make you feel more tired in the morning.

Conclusion


Now you know the secret to getting out of bed naturally! It all comes down to getting plenty of rest and timing your sleep cycles to coincide with the time you need to get out of bed. If you want extra help, try getting a sleep tracker that can gently rouse you at the end of a cycle or use a wakeup light to simulate a sunrise.

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Author: Sleep Advisor

Our team covers as many areas of expertise as we do time zones, but none of us started here as a so-called expert on sleep. What we do share is a willingness to ask questions (lots of them), seek experts, and dig deep into conventional wisdom to see if maybe there might be a better path towards healthy living. We apply what we learn not only to our company culture, but also how we deliver information to our over 12.7M readers.

Sleep research is changing all the time, and we are 100% dedicated to keeping up with breakthroughs and innovations. You live better if you sleep better. Whatever has brought you here, we wish you luck on your journey towards better rest.

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