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Train Yourself to Wake On Time, Without an Alarm

By Chris Brown

Picture drifting calmly out of a dream state into the morning sounds of slow wakefulness. Now, compare that to your normal midweek waking routine: likely an abrupt jolt awake to a loud, screeching alarm. But what if it were possible to train your body to naturally wake before the alarm ever shook you rudely into the world? It takes about 66 days for your body to form new habits and, with a bit of discipline and foresight, the same could be applied to your sleep cycle. The problem is that inconsistent lifestyles and nighttime activities make building a sleeping habit difficult. At first, you will need an alarm to ensure you rise on schedule. However, with the tricks below, you'll start waking on time for work naturally.

Why Make the Effort to Train Your Sleep?

There are several reasons why waking naturally is preferable to using an alarm clock. According to the National Institute of Industrial Health in Japan, waking with an alarm can add stress to the rest of your day and can lead to heart health and high blood pressure.

Tricks to Train Your Sleep Cycle

The following tricks can be used to set a sleep schedule that will eventually eliminate the need for that bothersome, unhealthy alarm.

Maintain a consistent sleep schedule - We all look forward to sleeping in on weekends, but those weekend nights may be preventing you from a regular sleep cycle. For a waking rhythm to set, you'll need to wake at the same time, including weekends, for more than two months.

Practice good sleep habits - Practicing basic bedtime health habits like reducing pre-bed screen time and sleep noise pollution all help generate the deep sleep that will allow your body to wake early and still feel rested.

Establish a bedtime and morning routine - Bodies like consistency, and a routine before and after bed helps the body predict when sleep and waking are supposed to occur.  A structured morning routine also helps you actually get out of bed and avoid "snoozing," which will build further consistency.

Exercise in the morning - Regular morning exercise can shift your internal clock and is shown to create a daily expected adrenaline burst that can establish a natural wake period.

Sleep with your blinds open - Waking to sunlight helps reset your sleep cycle due to its natural influence upon the body's circadian rhythm. Within the first days of sunlight entering your room, you should start waking long before your alarm sounds.

If trouble sleeping is preventing you from getting the rest required to wake early, The Joint Chiropractic may be able to help. The chiropractic methods deployed at The Joint can reduce muscle and back pain and facilitate relaxation. And with an affordable, walk-in clinic rate, there is no reason to skip The Joint or another night of deep sleep.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Houston, Tex.

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