Who Else Wants to Break the Snooze Button Habit?


“The night is the hardest time to be alive and 4am knows all my secrets.”
― Poppy Z. Brite

The snooze button may seem like your friend, but your relationship is probably toxic. Your alarm clock could be interfering with the quality and quantity of your sleep.

What happens to your brain when you keep hitting the snooze button each morning? You experience several stages of sleep throughout the night. Towards morning, the percentage of rapid eye movement or REM sleep increases. That’s when you dream and enjoy more restorative effects.

That’s also when you’re likely to hit the snooze button and interrupt the cycle. As a result, you tend to feel groggy and that sleep inertia can continue for hours.

Say goodbye to your snooze button and say hello to pleasant dreams. Try these tips for waking up more naturally.

How to Quit the Snooze Button Habit:

“There is no sunrise so beautiful that it is worth waking me up to see it.”
― Mindy Kaling
  1. Make a commitment. Are you short-changing yourself on sleep so you can work late hours or watch Netflix? Remember that chronic fatigue can contribute to weight gain, heart conditions, and other health issues. Aim for at least 7 hours of sleep a night.

  2. Keep your distance. Put the snooze button out of reach. Move your alarm clock or phone off your nightstand and place them across the room.

  3. Budget your time. Do you set your alarm early so you can press snooze several times? Calculate how much time you really need in the morning and eliminate that leeway.

  4. Plan a treat. Dangle a reward that will make you want to throw off the covers. Eat a delicious breakfast with grilled fish and fresh berries. Sign up for an early yoga or spin class before work.

  5. Seek support. Let your family know what you’re doing. Cats and dogs can also be very persuasive when they want you to open your eyes.

  6. Try an app. Sleep apps tend to be inaccurate because individual sleep patterns vary so widely. However, they can help you to be more aware of your behavior, especially while you’re trying to change your habits.
     
  7. Vary the sounds. Maybe you’re so used to your alarm that you turn it off without even realizing what you’re doing. Use different sounds to capture your attention. You may also want to experiment with devices that use light or vibrations.

  8. Deal with relapses. A long-standing snooze habit can take time to break. Be patient and grateful for gradual progress.

  9. Talk with your doctor. What if you’re sleeping 7 to 8 hours a night and still having trouble waking up naturally? See your doctor to discuss whether you might have a sleep disorder.

Additional Tips for Restful Sleep:

“There is a time for many words, and there is also a time for sleep.”
― Homer, The Odyssey
  1. Be consistent. Giving your mind and body sufficient rest is the most effective way to break the snooze button habit. Go to bed and rise at the same time each day as much as possible, even on weekends and holidays.

  2. Block out noise. If the neighbor’s stereo is keeping you up, buy a fan or white noise machine. Look for comfortable ear plugs if you need more help.

  3. Adjust the lights. Exposure to morning light changes your hormone levels. You’ll find it easier to wake up in the morning and fall asleep at night.

  4. Turn off electronics. Bright lights and exciting movies stimulate your brain. Turn off the TV and other devices at least one to two hours before bed.

The next time you’re tempted to hit the snooze button, ask yourself if increasing your chances of a long and active life is more important than 9 minutes of fragmented sleep.

A consistent sleep schedule and other simple habits can help you wake up feeling fresh and enjoy each day more.

Voice Message

As the holidays get closer, I set setting my goals for the new year and reflect on:

1. What has been accomplished this far?

2. What was the hardest accomplishment to change?

3. What I need to do to change for a better me?

I start rejoicing in excitment; what joy’s to come. As I listen to my voice messages, there was one from a friend that past away this year.

Voice messages to me is a moment in time that one was thinking of or wanted to get a hold of you. I have not delete it because it reminds me of good times we shared. Holidays are not the same without my friend.

However, I live as if my friend was here playing video game or debuting on sports. My goal is to always stay connected with people. Yesterday has past.

Today has come to plan for tomorrow. So, what have you done to be thankful for the things you have?

Be reminded on what is yet to come.

My Body is Stronger and Healthier Each Day.

My health is a priority. I know that a strong and healthy body is important if I want to enjoy my life as much as possible.

I give my health the attention it deserves.

I visit my doctor as often as required. I take my appointments seriously and make the time in my life to avoid missing these visits. I see my doctor, dentist, and eye doctor regularly.

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I listen to the health advice I receive and make the necessary changes in my life.

I focus my diet on healthy foods. I know what type of diet works best for my body and I follow it consistently. I know that healthy food is the foundation of good health. I love the taste of healthy food and limit the amount of unhealthy food in my diet.

I sleep enough each night. A good night of sleep is an important part of good health. My body needs to be restored each night, and I ensure I give it the sleep it requires. A full night of sleep is imperative to good health.

My body is growing stronger through regular exercise. Possessing a strong and fit body feels good. I am proud of my body.

Today, I give my full attention to my health. I make choices that support my health and physical fitness. My body is stronger and healthier each day.

Self-Reflection Questions:

1. What are my greatest health challenges? What am I doing to minimize them?
2. When did I last go to the doctor? Did I follow their advice?
3. What type of exercise do I most enjoy? How often do I do it?

I am Healthy, Whole, and Complete

I am healthy, whole, and complete.

I am enough just as I am. It is a beautiful feeling to know that I am enough. I am free of the need to prove anything to myself or to anyone else.

I confidently greet each day as it arrives with a smile on my face. Everyone that crosses my path is amazed by my attitude and warmth.

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Though I am continuously working to improve myself, I am very content as I am. I am interested in fully understanding all of my talents. I want to know my full potential.

I associate only with kind and supportive people who help me to feel good about myself.

I am enough. I have enough. I do enough each day to satisfy myself and to help make the world a better place.

I am a unique individual. I am one of a kind. My unique attributes are a big part of what makes me special.

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I love these parts of me. I allow the world to see them. I magnify them, because they are uniquely me. I serve as a model of a healthy, whole, and complete person.

I was born complete. I am complete. I have always been complete. Anytime I feel that I am insufficient, I remind myself that completeness is my very nature. It is everyone’s nature.

Today, I enjoy just being myself. I marvel at the person I have always been. I feel vibrant and full of health. I am healthy, whole, and complete.

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Self-Reflection Questions:

1. What are my three greatest qualities?
2. What is unique about me?
3. In what ways do I hold myself back? Why?

 

What Makes Us Well?

Wellness refers to the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes. But what makes us well?

Work

The first place to start would be with the examination of your eating habits. Since we are a product of what we eat, if our eating habits are unhealthy, or do not provide for the nutrition we need, we’re not going to be healthy individuals at the end of the process.

  • Do you take in more calories than your body needs?
  • Are you supplementing your vitamins and minerals to make sure you are getting your recommended daily allowances?

If you’re not making the most basic of efforts to take care of your nutritional needs, you aren’t a well individual.

Food

Next, you might want to look at your exercise habits, if there are any. If there aren’t any exercise routines to examine, no wellness. Everyone, no matter what their age, benefits from exercise. Whether it is organized exercise activities, free weights, or simply establishing a personal routine, exercise is an excellent wellness tool. It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!

Exercise

Being able to deal with and handle the daily stresses of life keeps us well. Making sure we take the time to accommodate our needs for stress relief, such as downtime, therapy time, massage time, or simply take the time for a nice, hot bath. The body tends to retain stress in the muscle of the shoulder and back. Taking the time to relax, do relaxation exercises, and combine this with physical exercise for the entire body, and you shouldn’t have any trouble maintaining a state of wellness.

Our personal habits either keep us well or prevent us from being well. If you smoke, drink, or lose sleep to excess you’re not the well individual you could be. Smoking, drinking, and loss of sleep work to our detriment, and it takes extreme discipline to stop. Smoking fills our body with carcinogens, and works to keep us tired and lethargic.

Stress

Giving ourselves adequate time to devote to all areas of our physical needs, from our nutritional intake needs, to our physical fitness needs, to the need for quite time contributes to our level of wellness. How well we allocate time for these needs, and the choices we make in fulfilling these needs, keeps us well.

There are so many occasions to stop and question our efforts at maintaining optimal health, that we usually don’t even take the time to begin the examination. But it is beneficial to our overall health, the quality and quantity of our life, to make every effort to be well, healthy, individuals.

Relax