Ask Lemmy

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.

Conventional wisdom is to keep a balanced circadian rhythm. Sleep at regularish times. Your body clock is set by when you first see blue light from above, so going outside first thing and looking up. Meal times too. Consider your diet and pre sleep habits - sugar, tv, caffeine tend to mess with sleep. Alcohol disables your adrenaline and helps fall asleep but then lowers the quality. Weed largely removes dreams and helps feel rested, but then there's a slight hangover that encourages you to keep smoking

In short, it's a holistic lifestyle thing. Everyone is different, so keeping a journal and experimenting helps. And of course your daily level of stress is a factor

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

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.

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.

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.

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.

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.

What worked for me is giving up coffee and anything else that contains caffeine: black tea, green tea, etc.

The wake up lights work really well. They're designed not to interrupt deep sleep (which results in grogginess). I've had one for years. But regular circadian rithms work best, always go to bed between the same ~ 30 min. Try to hit snooze only a set amount of times. Morning walks and cold showers if you can handle it. Note that one (or all)of these implementations won't give results overnight, you need to give your body some time to change hormone cycles.

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.

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.

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.

Have a cat retching... works always here.

I'm no morning person either. I just set a timer on the radio (when I sleep trough it I'm to exhausted) and I take about 2h before leaving for work. I'm just a liability on the road when I leave without waking up slowly.

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.

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.

Down a glass a water as soon as you get up.

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.

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.

I use "Sleep as Android".

1. Sleep tracking in an attempt to wake me up 30 minutes before my alarm depending on my sleep cycle.
2. Smart watch with the same app for increasing the accuracy of sleep tracking by giving access to my pulse.
3. NFC Tag. Using one of the settings from the same app. I've connected it to an NFC tag in my living room. I can't turn off my alarm unless I scan the NFC tag. Nor can I turn off my phone, snooze the alarm, or lower the volume.

Why are you exhausted? If this is not normal it may be worth a doctor visit.

Always wake up at the same time

Go to sleep at a fixed hour. I recommend 20/22, that's 8/10pm in 12-hour format.