Take a small trip in your mind back to your morning, how did you wake up? Did you get out of bed as soon as your alarm went off with intention and purpose?
Was it an hour-long process? Every 9 minutes of submitting to the idea that just another 9 minutes will be all it takes to feel refreshed. Just 9 more minutes until you gather up the strength to expose yourself to the harsh environment outside of the bed. Do those 9 minutes turn into 27? 36? An hour?
You’re not alone.
According to the French tech firm Withings, more than half (57%) of Americans hit the snooze button in the morning. Spending 3.5 months of their entire life in the snooze-state.
What’s more is that dipping in and out of sleep every 9 or so minutes creates that groggy, hard to wake up feeling. This is actually called “sleep-inertia”.
Your body and mind get confused. Messing up your internal clock. All of this contributes to that feeling that can last for the whole morning.
STORY OF A SNOOZE BUTTON
The other morning I was jolted awake by the sound of my neighbor’s alarm going off (we live in a townhome and it’s been crazy hot here so the windows were open). I didn’t happen to look at my phone to check the time but if I were to guess it was probably 4 am.
Okay, I thought, I’ll drift back to sleep since I figured I still had at least an hour until mine was set to go off.
A short time later… ANH ANH ANH ANH. The alarm again.
I’m startled awake. Why is this person using the most obnoxious alarm sound known to man, I think to myself? Regardless, back to sleep for me.
A short time later. ANH ANH ANH ANH.
Alright, we’re in the third alarm now. Probably around 30 minutes of hitting the snooze button. They must be getting up now. I fall back asleep.
It’s at this point I really should have just gotten up. I’m just living the same morning wake up as my neighbor, but no. I go back to sleep.
ANHANHANHANH. The alarm. My enemy. It goes off again.
I open my eyes, turn over to pick up my phone to finally confirm what time it actually is and as I go to reach it…ding.
MY alarm goes off.
The rest of the day was spent battling grogginess – like I never truly woke up.
DON’T TRY THIS AT HOME
The idea that just a couple more minutes of sleep will end up making you feel refreshed is the main reason why that snooze button is pressed. In order to combat this, alarm “hacks” are used.
One of the more popular methods of trying to cut out the snooze habit is making the alarm itself difficult to turn off. The idea being once you do, you’ll be so awake that you won’t want to go back to sleep.
Some of these apps and methods give you a math equation you need to solve before your alarm turns off or a puzzle you need to figure out before you have access.
Just what you want to do first thing in the morning. Math.
Usually, this creates more frustration and anger – definitely emotions that will wake you up but not a good tone to start the day with.
And if you have a partner in bed with you….. starting their day like that is a sure-fire way to create some tension in the relationship.
So what’s the alternative?
It’s finding a REASON to get out of bed. A reason more powerful than the urge to go back to sleep. A higher purpose than just “now I have to get ready for work”
THE SECRET MORNING SAUCE (OR HOW TO STOP HITTING SNOOZE)
Now that we know hitting snooze will actually leave you more tired and that alarm hacks create bad mojo for the day, we can move onto some strategies that will set you up for a wake-up success;
Step 1: Getting 7-8 Hours of Sleep
Make sure you’re getting enough sleep. It’s going to be that much harder to get up if you’re only getting 4 hours a night. Do whatever you can to get in that 7-8 hours.
Check out our sleep article for tips on how to improve your sleep –> How To Get A Better And More Restful Sleep
Step 2: Wake Up 1/2 Hour Before You Need To Get Ready For Work
Yes, you read that right. To help you resist hitting that snooze button you’re going to wake up a half-hour before you need to get ready for work. You’re probably already spending 30 minutes hitting the snooze button. That time is usually wasted, why not actually use it? That’s where the next step comes in…
Step 3: Morning Rituals
You’re going to use that extra half-hour to spend on YOU. This is your YOU time. Everyone else is asleep, no distractions, this is where the magic happens. Come up with some great ideas on how to spend this half-hour, how can it make a big impact on your day?
Some ideas are:
- Going for a walk
Check out our article on morning rituals for a great place to start –> Morning Rituals To Help Conquer Your Day
Coming up with some things that are more important than 9 minutes of sleep is key. What would give you a sense of accomplishment, something positive that maybe you don’t have time for during the day or at night? Life gets so busy as the day goes on, so use this time to do something you enjoy – maybe even your most important task of the day.
Anything that makes you think “what’s more important than hitting snooze?” when that alarm goes off.
Personally, the biggest reason why I no longer snooze (and I was a chronic snoozer) is that I use my morning time to work on this blog. I know this is more important than those few minutes that are going to leave me feeling worse anyways. It becomes a big inspiration that pulls me out of bed in the morning.
A quick trick to help in the morning is when that alarm goes off, force yourself to put your feet on the floor.
That’s it. Just feet on the floor.
I’m positive you’ll be surprised with how well this works. Sometimes just a small act like this is all it takes to help get yourself out of bed in the morning.
Wake Up On Your Terms
There is no benefit to hitting that snooze in the morning.
You won’t feel more rested. You’ll actually feel worse.
The apps that claim to combat the habit actually end up turning your morning into a dread-filled anger palace that risks testing the durability of your phone as well as you and your spouses’ relationship.
Instead, claim the morning for yourself. Give yourself a reason to wake-up. One more powerful than “I need to get ready for work”. Create some morning rituals that help to improve your well-being.
That cozy bed will never lose its siren call – I mean it’s sooo comfy — but if you have a reason to get up – something that you look forward to doing than that call will be a little more distant and it will become easier and easier to resist.