No matter what I try, I cannot train my brain to become a morning person. I try all the tricks to make my mind think it is a good idea to go to bed early and set the alarm early.
But then breaks come and I stay up way past my normal bedtime. As a mom, I also enjoy the quiet at night after everyone else has head to bed. But for those trying hard to make the change, there are some tried and true strategies to try.
Beyond choosing to go to bed late and needing to wake up at a certain time in the morning, many people are plagued by sleep inertia which is caused by a disruption of sleep. The disruptions could be more severe due to sleep apnea or insomnia or it can be your sleeping environment.
Sleep Inertia
Whatever the reason for the groggy feeling, “sleep inertia can briefly impair cognitive function and physical alertness before fading as you gain alertness.” The grogginess can last anywhere from 15 to 60 minutes in normal situations, but it may last up to a few hours after waking up. Think about how that impacts your mood, your career, and your family. Symptoms may include:
- grogginess,
- a desire to fall back asleep,
- impaired cognitive ability,
- impaired visual attention, and/or
- impaired spatial memory.
Creating a Routine
Start your morning routine the night before so you can wake up at the same time daily. Have the family pick up clutter on countertops and floors. Unload or load the dishwasher so the sink is empty. Showering at night or shower rotations for the family can help everyone out the door on time. It can also help speed up your morning routine to skip drying and styling your hair.
I suggest creating a checklist for each family member so every night you go to bed not wondering when you are going to fit it all in when you wake up.
Check your kids book bags, pack your laptop bag, make lunches, set out outfits, and create a space where everything is centrally located. Keep the electronics tucked away and focus on the routine to get out the door on time daily. It is the first step to morning balance to make a list or check off some items that take more time in the morning.
New Morning Routines
First off, avoid hitting snooze. If you consistently miss your alarm, moving your alarm to the opposite side of the room to ease into waking up at one singular time daily. By avoiding snooze and setting your alarm for a later time, you can maximize your sleep quantity and quality, A few morning tips for a healthy morning start include:
- Meditating, praying or worshiping can kickstart your mind into a calm start.
- Making your bed may provide you the physical and visual peace for your bedroom.
- Listing what you are thankful for in a gratitude journal.
- Looking over your list you made at bedtime so you know what needs to be accomplished for the day.
Tracking Your Sleep Quality
If you find yourself dozing off while reading, watching tv, talking to someone, sitting in the classroom, or in traffic, your sleep quality could suffer. The best course of action is to start tracking your state of mind when you find yourself falling asleep or dozing off.
What to track for your doctor could be helpful as well:
- Wake up and bedtime
- The last time and meal you last ate
- The season and room temperature
- How tired you were at work
- The last drink you took (water, caffeine)
- Any medications you took
- Time of day and amount of exercise during the day
To discover if there are underlying causes to your lack of sleep, contact the Alaska Sleep Education Center for a free 10-minute phone consultation. If you live in the state of Alaska, our board-certified sleep specialists can even make a Home Sleep Test work for you by calling us @ 907-357-6700.
