Wake Up on Time: How to End the Snooze Cycle for Good

Wake Up on Time: How to End the Snooze Cycle for Good

by | May 11, 2023 | Blogs

Are you tired of hitting the snooze button every morning? Do you struggle to get out of bed and start your day on time? You’re not alone. Many people find it difficult to wake up early and feel energized, especially if they are not getting enough sleep or have an inconsistent sleep schedule.

In this article, we will provide you with some tips on how to end the snooze cycle and start your day on time. By following these simple steps, you can improve your sleep quality, boost your energy levels, and become more productive.

Establish a Consistent Sleep Schedule
The first step in ending the snooze cycle is to establish a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body’s internal clock and make it easier to fall asleep and wake up naturally.

Create a Relaxing Bedtime Routine
Creating a relaxing bedtime routine can help you wind down and prepare for sleep. Some activities you can try include taking a warm bath, reading a book, practicing yoga or meditation, or listening to calming music.

Avoid Electronic Devices Before Bed
Electronic devices emit blue light, which can interfere with your body’s natural sleep-wake cycle. Avoid using electronic devices such as smartphones, tablets, or laptops for at least an hour before bed. If you must use them, consider using blue light filters or wearing blue light blocking glasses.

Limit Caffeine and Alcohol Intake
Caffeine and alcohol can disrupt your sleep quality and make it harder to fall asleep and stay asleep. Limit your intake of these substances, especially before bed. Instead, try drinking herbal tea or warm milk to promote relaxation.

Keep Your Bedroom Cool, Dark, and Quiet
Creating a sleep-conducive environment can help you fall asleep faster and sleep more soundly. Keep your bedroom cool, dark, and quiet. Consider using blackout curtains or an eye mask to block out light, and earplugs or a white noise machine to block out noise.

Use an Alarm Clock That Works for You
Choose an alarm clock that suits your needs and preferences. Some people prefer traditional alarm clocks, while others prefer using their smartphones or smartwatches. Consider using an alarm clock that gradually increases in volume or uses light to wake you up naturally.

Get Out of Bed Immediately
When your alarm goes off, get out of bed immediately. Resist the urge to hit the snooze button or lie in bed for a few more minutes. This will help you wake up faster and start your day on time.

Have a Morning Routine
Having a morning routine can help you feel more organized and prepared for the day ahead. Some activities you can try include stretching, journaling, having a healthy breakfast, or doing some light exercise.

Be Patient and Persistent
Ending the snooze cycle takes time and patience. It may take a few weeks or even months to establish a consistent sleep schedule and morning routine. Be persistent, and don’t give up if you slip up once in a while.

Ending the snooze cycle is possible with some simple lifestyle changes and habits. By establishing a consistent sleep schedule, creating a relaxing bedtime routine, avoiding electronic devices before bed, limiting caffeine and alcohol intake, keeping your bedroom cool, dark, and quiet, using an alarm clock that works for you, getting out of bed immediately, having a morning routine, and being patient and persistent, you can start your day on time and feel more energized and productive.

Late Night Snack Demons

Late Night Snack Demons

by | Nov 3, 2022 | Uncategorized

I am a notorious late night snacker. I can do really great and stick to my plan all day but then late at night i’m starving (or at least I think I am.) 

Here is some basic knowledge and some approaches that may work for you. As my friend Rob likes  to say YMMV “Your mileage may vary”…

Eating enough?

First of all; you may not be eating enough throughout the day.

You’re eating clean. Light breakfast or smoothie or maybe nothing, salad and clean protein for lunch then more protein and veggies at dinner. Super clean and low in carbs and fats! But hey, you’re actually only eating like 1,200 calories… That’s really not enough, especially if you exercise regularly.   

Let’s look at a healthy level of caloric intake for a 35 year old Female who weighs around 185 lbs and is 5’ 8” who works out 1-3 times per week. She should be eating 2,400 to 2,100 calories per day.  You can use a calorie intake calculator online to get a quick look at where you should be personally. I recommend getting a decent body scan as well like an InBody scan or professional skinfold measurement by a doctor or fitness professional.

The reason for this is that if you are not eating enough calories to maintain your lifestyle you will wind up feeling hungry all the time. Which will most likely result in binge eating and/or snacking when it’s available. 

Food Quality Matters

While a calorie is a unit of measure for the energy found in food. Not all calories are the same IMHO. A calorie of sugar is not made up of the same stuff as a calorie of vegetables or steak. So if you are consuming what I could call “junk” calories they will not go as far as more nutritionally dense calories. So don’t just add more calories to your daily diet, add more high quality foods as well. 

Max Lugavere & Late Night Snacking

Health and science journalist, New York Times bestselling author and podcaster Max Lugavere (https://www.instagram.com/maxlugavere/) cited a recent study “which involved 16 overweight men AND women (!), skipping breakfast and eating a late night snack after dinner (~9pm), compared to eating breakfast an hour after waking and an early dinner (between 5 and 6pm) and fasting afterwards, led to higher levels of grehlin (hunger hormone), lower levels of leptin (metabolic regulator), higher subjective hunger, and a lower metabolic rate the next day.⁣”

What we conclusions we can draw from the study is that we have a natural day/night rhythm and when we put food into our system “after hours” we can short circuit that and the resulting hunger the next morning and early afternoon can be significant enough to make us break our plans. 

Fix your environment

Something else i’ve discovered about myself is that I am an opportunistic snacker. If it’s there and I can find it, I may just eat it. I have good discipline in many aspects of my life except for snacking in general. One way I combat this is by simply NOT having things to snack on in my environment. I mean, I do my own shopping so why do I even get the snacks in the first place. There’s lots of reasons I can cook up for having the snacks but they are not really true… So, don’t buy them, or throw it out. That way when the snack demon hits you, you can go looking, but they won’t be there.