How to Train Your Body to Wake Up at a Certain Time

Like most people, you probably have some difficulties waking up in the morning. Everyone has a different kind of relationship with sleep; some sleep more, others wake up easily while others have to rely on an alarm to wake up. Whichever category you belong to; this can anyway be changed. What if I told you that you can train your brain to wake up at a certain time comfortably? This might sound impossible to some, but you can simply achieve it if you want to. However, if your excessive sleepiness is caused by a certain condition then you might need more than just training your brain to overcome it. In this case, you may need a combination of home remedies and medical treatment. Nevertheless, here is how to train your brain to wake up at a certain time.

Understand Why You’re Waking Up in The First Place

To be honest, you can’t just convince yourself that you need to wake up at a certain time and then it just happens. Learning to wake up when you want to isn’t that simple, you need to have a good reason why you’re doing so. You need to ask yourself what you will achieve if you wake up early or at a certain time. Let what you aim at doing that day be your drive to wake up.

This way your mind will be programmed to help you wake up at a certain time because it’s motivated to do so. That way, you will be able to convince your brain to leave bed at that particular time.

Train Your Brain to Wake Up When the Alarm Rings

To be able to wake up at a certain time without hesitation, you need to ensure you wake up immediately the alarm goes off. You should set your alarm a minute earlier, and avoid hitting the snooze button. It might take time for your body to adjust to waking up exactly at a certain time, but with practice, you can achieve it. Within no time, you will find yourself waking up earlier and you’ll hardly notice the change. Building this habit helps you to stick to the routine with time.

Manipulate the Bedroom to Your Advantage

Engineering the environment you sleep in makes it easier for you to stick to the habit. For example, the chances of you waking up to exercise the next morning are higher if you set out your gym clothes before going to bed. Other ways in which you can manipulate your bedroom to favor you include:

  • Place the alarm clock across the room so that you will be forced to go and put it off.
  • Have a warm rope just next to you to easily access it when you wake up.

Learn Your Circadian Rhythms

Circadian rhythms are cycles that map the physical and mental behaviors with sleep being one of these cycles. The cycles also influence your body’s hormone production, body temperature and feelings of hunger. By waking up at a certain time every day, you train your body to adjust the circadian rhythm associated with sleep. Importantly, when the body gets used to the routine, you will find that when it’s almost time to wake up, there will be less production of melatonin enabling you to get out of bed.

Keep a Sleep Diary

Before you’re fully sure that you can indeed wake up at a certain time, you need to track your sleep pattern for at least one week. Note down the time you go to sleep and the time you wake up. Studies show that as the workweek progresses, many people tend to go to bed late and still they have to wake up at the same time. There should always be consistency on the time you go to bed and the time you wake up. This way your body will get used to a particular routine thus helping you wake up without difficulties. Maintaining this routine has some health benefits like obesity and inflammatory diseases.

Invest in an Automatic Curtain Opener

Get an automatic curtain opener and program it to open at a certain time of your choice. Let it be at least a few minutes before you plan to wake up. The light from outside or sun will make you wake up naturally without the use of an alarm. Additionally, using smart lighting in the bedroom can make your waking up easier. This is best applicable if your bedroom doesn’t have a window or if the window view is blocked.


Following your waking up routine strictly ensures that you become less dependent on the alarm clock and you naturally become used to waking up at a certain time. Practice the above things and with time your body will adapt to the new changes.

All images by Pixabay


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