Have you ever felt tired of waking up so early in the morning after only sleeping for 4-5 hours? Have you ever murmured about the morning schedule you already confirmed a few weeks ago, but you still can’t wake up early? However, it is actually not the matter of waking up early, but the matter of staying up late. Going to bed late is a very common bad habit in this generation, especially among teenagers.  Having sufficient sleeping hours makes our daily schedule run fluently. It takes only three steps to keep you away from staying up late 

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    First, it is necessary for you to set a proper sleeping time, which is coherent with your daily routine. For example, if you are going to have a lesson at 10 a.m. tomorrow, 8 a.m. would be a perfect time for you to wake up. According to research done by Healthline (2019), there is a transition period that lasts about 15-60 minutes for your brain gradually transit to a wakeful state after you get up from your bed. In that case, if you woke up at 8, you will be fully wakening at 9 a.m. and can finish preparations for school within 2 hours. So, how many hours are actually sufficient for us? As an adult, 8 hours would be pretty enough. So, try to sleep at 12 a.m. or earlier.

   

    After you set up the proper time to go to bed, keep a record of how you are working on it. Setting a time doesn’t mean you can100% stick to it. You may somehow delay your time of sleeping for using your mobile phones to reply to messages from your friends, scroll on Instagram, or check on your exes’ Facebook. You can try to make notes on a notebook, or even stick a post-it notes near your bed, and record the exacted time of you going to bed. Evaluating how well you are working on it, and reflect on hoe you are going. In details, if you are only keeping up with the time you set for 2 days in a week, put more effort in sticking with the time. If you found that the time was too difficult to keep up with, try to arrange it and execute your new sleeping time. Doing so can help you arrange the time of going to bed.

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    Third, it will be even more effective if you were able to tell a friend to check on you. Having partners on work always makes thing easier. Let them know and text you at the time you are supposed sleeping, or the time just 10 or 20 minutes before your settled time to remind you to go to bed.

If you are able to follow the above steps, but you still have difficulties in falling asleep, follow this step. Some find it really hard to fall asleep, most of them are out of their addiction to using their phones. Therefore, switching off your phone might help a lot.   I suggest you find an activity that makes you feel at ease, like reading or stretching. Only by entering a state of ease, you could sleep well. 

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    If you can set a proper time to go to bed, record and reflect on your settled time of sleeping, and have a partner to monitor on you. Hopefully, you could become a productive person with sufficient sleeping hours and no difficulties in waking up early.

 

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Cited Sources (References; by alphabetical order)

Healthline (2019) Study on Why Do people Keep Waking Up Tired?

Retrieved from:  https://www.healthline.com/health/waking-up-tired-2

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