How can I stop hitting the snooze button every morning?

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To stop hitting the snooze button every morning, you can incorporate these strategies suggested by on the :

  1. Get Morning Sunlight: Viewing bright light, ideally from sunlight, within the first 30 to 60 minutes after waking helps regulate your circadian rhythm, increases cortisol at the right time, and boosts your metabolism and mental focus. This practice energetically primes you for the day 1 2.

  2. Regular Sleep Schedule: Establish a consistent wake-up time. Tracking your wake-up time can help you determine your "temperature minimum," the time when your body temperature is lowest, which should be about two hours before your usual wake-up time. This naturally supports a regular sleep cycle 3.

    Optimizing Sleep

    Andrew explains the importance of cortisol in enhancing the immune system, metabolism, and mental focus. He emphasizes the significance of getting bright light, ideally from sunlight, within the first 30 to 60 minutes after waking to trigger the cortisol increase early in the day.

    Huberman Lab

    Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84
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  3. Delay Bedtime Incrementally: If you struggle with waking too early and feeling tired, try pushing your bedtime by 15-minute increments until you feel naturally sleepy close to your desired wake time. This builds sleep pressure, helping you gain a more consolidated sleep pattern 4.

  4. Intentional Waking Activities: Engage in activities immediately after waking that make you feel alert and active, like taking your morning beverage outside or walking your dog. Completing these activities regularly will help reset your internal clock and make it easier to wake up 2.

Implementing the above strategies consistently can make it less likely for you to feel the urge to hit the snooze button, ensuring a more energized and productive start to your day.

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