I am addicted to snoozing. I would really, really like to be able to get up at 730 every morning, so every night I set my alarm and every morning I hit snooze for at least an hour, and end up getting up much later than I would like to.
I have good sleep hygiene. I go to bed by 11 at the latest every night and have a warm bath beforehand with no computers or TV. My window is blacked out to a level I'm comfortable with, while allowing a bit of natural light to creep in when morning comes.
I've been crossfitting twice a week for a couple of months now, and go for a quick run (under 10k) about once a week. Other than that my job involves mostly sitting throughout the day, with occasional active days.
I eat pretty clean paleo with no dairy, no nightshades, occasional splurges with honey and chocolate. I supplement with magnesium (before bed), selenium, zinc and potassium.
I've tried putting the alarm clock across the room, and in the closet, and under the bed, but I end up going to get it, getting back in bed, and continuing to snooze.
Luckily my work is flexible so I'm not late or anything, but I would really really like to be an early riser! I hate my snoozing addiction - help me Paleohackers! What am I doing wrong?
Buy an electrical timer and hook it up to a lamp in your room that you can't reach. Have the light turn on when you want to wake up. They sell expensive devices that slowly increase the amount of light, but this works well enough. It doesn't have to be all that high a wattage to be starkly more bright than the caves we create. I think I use an 11 or 15 watt.
I think the light works better since it interacts in some way with a melatonin pathway.
Honestly, I hate to say it, but it's like any other addiction...you gotta exercise some willpower to break it. I've had the same problem on and off ever since having a sleep deprived 5 years as an architecture student. Back then, when I had to wake up on time, I would fall asleep repeating over and over in my head "I must get up when the alarm goes off" and somehow that was enough of a mental trigger to make me remember to stay up when I got up to turn off the alarm. NO GETTING BACK INTO BED! You must exercise enough willpower to head directly to the bathroom, to bright lights, to the kitchen, to walk your dog. Whatever works for you.
Enjoy it while you can. With the addition of children this is an old habit of mine that can no longer be enjoyed. So sleep in...enjoy it! As long as you are not late for anything.
PS. if you have to get up, I really like Travis Culp's idea of the light, light therapy is really effective - they even sell fairly cheap alarm clocks that will turn on an ever increasing light for 30 minutes before your alarm clock goes off (check ebay for even cheaper versions of ones you can find)
Yeah, I've been struggling with this too. I think on Monday I pressed snooze 6 times over one hour. I then felt like crap the whole day. I think going back to sleep and then waking up so much over a short period isn't so great for you...
I was happy to see that there are now cheaper light clocks available, less than $50. I bought one and will get it in the mail soon. I'll report back http://www.amazon.com/Good-Morning-Sunrise-Halogen-GM-02/dp/B0049LHB9E
My sister has a Clocky, but that thing is just evil.
I use an Iphone App
Sleep Cycle Alarm Clock
During the night you go from light sleep to deep sleep, occasionally entering into a dream state which is called REM-sleep. These are things that your normal alarm clock does not care about, and will go off at the set time regardless of whether you are in a light sleep phase or in the deepest sleep. However, since you move differently in bed during the different phases, the Sleep Cycle alarm clock is able to use the accelerometer in your iPhone to monitor your movement and determine which sleep phase you are in. Sleep Cycle then uses a 30 minute alarm window that ends at your set alarm time and wakes you in your lightest sleep phase.
Just got this alarm clock that uses blue light. Has not only helped me to wake up, but has alleviated my minor issues with SAD. A true modern day marvel!
my iphone alarm clock sound is costa rican songbirds, fantastic way to wake up.
don't feel so guilty about sleep patterns, if you sleep four hours unbroken that's good, beyond that, if you wake, need to snooze for a few hours, don't worry. Don't worry about sleeping 8 hours a night total, that's a lot, if you worry about these things, it doesn't help matters. Just sleep as much as you can, I take a siesta if i need.
Check out this article. The idea is you "practice" getting up when your alarm goes off when you are wide awake. That way your body is programed to get out of bed even when your half asleep.
It sounds crazy but I tried it and it helped. I was sick for a week and relapsed to a snoozer. I am going to "practice" again to see if it solves my problem for the 2nd time.
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