Can't Wake up? Turn your Window Blinds into an Alarm Clock
Have you been having trouble waking up on your own and making
it to school or work on time? If this is the case the most likely culprit is
that your body’s circadian rhythms need to be reset. In this article we discuss
how you can ditch the alarm clock and use your body’s natural rhythms to
literally turn your blinds into an alarm clock.
Train yourself to wake up
naturally by tuning into your body’s Circadian Rhythms.
Circadian rhythms are the 24 hour cycle that
our bodies go through naturally that regulate our sleep/wake cycle. Over the
course of the day and based on the amount of exposure to natural and artificial
light, our body’s will behave in certain ways. Based on these activity and
natural light factors we can learn how to manage and tune our rhythms.
Learning how to manage your own body's circadian cycles are one
of the keys to a successful nights sleep and waking up naturally without the
use of an alarm clock.
Based on certain factors you can learn how to get in tune with
your circadian rhythms and wake up naturally by establishing a regular daily
and bedtime routine. Begin to tune into your body’s natural circadian rhythms
by creating a daytime and evening routine for waking and sleeping.
Using your blinds as an
alarm clock
You can purchase blinds that automatically open at a certain
time allowing you to wake up without that annoying alarm clock. These motorized
blinds can even lower automatically at night and the possibilities
are endless.
At the designated bed time that works for you, begin to allow
your body to wind down by creating a soothing environment to prepare for sleep.
Circadian rhythms are directly linked to the amount of natural light that we
are exposed to. This is why roosters are known to wake up and crow at certain
times of the day. Roosters and most animals are very in tune with their sleep
cycle patterns.
Some additional steps that you can take to train your brain are
to:
Keep a Set Schedule
In a society of over-achievers and high expectations, we have
to learn how to say no to things that cause us to over tax our schedules and
our minds. After all we do only have 24 hours in a day. No one said that we had
to get it all done in one day.
Trying to get everything done in one day is likely the cause of
our natural rhythms being thrown off in the first place and a key contributor
to high stress and anxiety levels. Pay attention to your body’s needs for rest,
food, and comfort. If you honor your body it will take much better care of you
in return.
Start to wind down at the
same time every day
From here you can continue to wind down by having a cup of warm
milk or tea and a warm bath to relieve stress. Follow this schedule for 21 days
in order to cement the new behavior and assure that you are in alignment with
your body’s natural rhythms. Everyone’s rhythms are a little bit different so
you have to do this based on your own body’s needs.
(For most of us it takes about 21 days to make, or break a
habit.)
Follow a Customized Sleep
Schedule
Go to bed at the same time every day and practice waking up at
the same time every morning based on when your body feels its best and most
refreshed.
With our busy lives, this often seems easier said than done.
However to have the most productive lives we have to learn to be disciplined enough
to train our bodies to work in conjunction with our natural rhythms.
Make a concerted effort to begin to wind down around the same
time every day. Let your body know that it is time to prepare for bed by
closing windows, and blinds, dimming the lights. Be sure to let family,
friends, and neighbors know that this is your new routine and ask that they be
respectful and supportive in respecting your new healthier schedule.
Invest in a Comfortable
Mattress
By sleeping 6-8 hours per night, most of us spend over half of
our lives in bed. A key factor that many of us miss is that we aren’t sleeping
on a good quality mattress which affects the quality of our sleep and
performance when we are awake. Invest in a good mattress that suits your budget
and body comfort. This is no place to skimp as a restful night's sleep is one
of the most important investments that you can make in your body’s health and
overall well-being.
Practice Waking Up Using
These Tips
Now that you have an idea of how you can actually turn your
blinds into an alarm clock, begin to practice the tips that you’ve learned here
daily to be able to reset your body’s circadian rhythms and to wake up alarm
clock free!
- Use
Your Blinds as An Alarm Clock
- Follow
a set schedule
- Prepare
your body for rest
- Invest
in a good mattress for healthier sleep
Following the tips above are sure to yield amazing results as
long as remember to follow the steps daily. Not only will you be able to fall
asleep and wake up at the best time for your body, you will also feel more
productive during the day and less anxiety because your body knows what to
expect from you.
According
to the National Sleep Foundation the following are the amount of daily
recommended sleep hours needed by age group:
❏ Adults 26-64 need 7-9 hours of sleep per day
❏ Teenagers 14-17 need 8-10 hours of sleep per day
❏ School Aged: 6-13 9-11 hours
❏ Preschoolers: 3-5 need 10-13 hours of sleep per day
