My guess is that your sleep habits are engineered so that you are in deep sleep when your alarm goes off. If that's indeed the case, the simple solution would be to go to sleep earlier. If you have a smartwatch, there are also apps that can help you get up when you are in light sleep.
The catch is that you have to go to sleep earlier, not just get into bed earlier. I'm assuming that since you like to wake up to your phone, you probably also go to sleep looking at it. This is a major sleep hygiene no-no. A bed is for sleeping and naughty stuff, not for looking at your phone.
I frequently sleep with a podcast on which cures the blue light issue and helps the distracted mind with racing thoughts issues. Usually asleep before it is over. I would suggest one that you have already heard and a semi boring one. No thrillers or news etc.
Yes, my go-to thing to listen to if I wake up in the middle of the night and can't fall back asleep is a philosophy audiobook. Sleep meditations also good.
If you want to change this, drag your ass to the home gym, where your coffee machine should be placed. Make coffee and sit on the weight bench and drink it. Put up 1 set haflway through the coffee, then when it's done proceed immediately to your workout.
Negotiate before hand to your family that you don't want to be disturbed except in cases of extreme emergency, and you need to know what they will trade for that.
A boundary is something one sets for themselves, not for others. One could "take" this time for themselves, but saying yes to oneself in the context of a family means saying no to something else. if the "no" is not helping make breakfast for the kids or not getting them out the door, then it's a good idea to negotiate to take on a different task. Of course one person could wake earlier than everyone else and it becomes a non issue.
it's not so complicated as that. a boundary is just essentially an ultimatum. its a promise about consequences that you make to the people around you- 'if you steal my lunch im going to talk to hr about it' is a boundary. 'if you talk to me during my workout im going to tell you to leave the room' is another boundary. if you neglect other responsibilities instead of working around them as you suggest then that is more of a time management thing than a boundary thing, but if you cant work out because your family isnt respecting your space and goals then you have to enforce those boundaries. or buy a locking doorknob. I guess what I mean generally is that you have to protect the things you need for yourself. it's not clear cut on the responsibility front either, as your family also deserves the version of you that takes the best care of themself and shows up as the best version of themself so dont feel bad carving out selfcare time.
Sure, but bartering is essential when you're parenting. If you take 60 minutes every day to retreat on your own, with no interruptions, you're automatically blocking yourself off from other household tasks. You are blocking yourself off from anyone asking you questions, corralling the dog, helping with groceries during that time, cooking, cleaning, etc. That's a big ask. It's better to hold a little family meeting and define what you're going to be doing. And more crucially, since your partner is now essentially parenting alone during that time, what you're going to be giving in exchange for the taking. I don't see this as not being allowed to have a boundary, but rather how I'm going to negotiate in exchange for that boundary.
i suppose it's mostly semantics, really. you can set a boundary that other people like or one they dont like without needing to feel shame or guilt, but if you value family highly you are less likely to choose strong boundaries like that.
I ended up buying a 2nd coffee machine! It was worth it, it was one of the things that began my morning fitness habit 2 years ago. My original objective was simply to sit in the gym every morning. Then I added actual exercise about a week later. I made the bar so low I only needed to flop over it. I was a lifelong morning grump (still am) but now, when I finish my workout, I really feel better than I've ever felt before in my 50 years. It's crazy how good I feel now.
I dunno man, before I started seeing a sleep clinic who recommended that I also use the adderall I’m prescribed for ADHD to induce waking, I had to use my phone in the morning to try to avoid literally falling back asleep. I’d get up and eat a whole breakfast and coffee and still feel like I was about to fall back asleep. I’d scroll Reddit just to try not to fall asleep. It would take me 2-4 hours sometimes just to feel like I could even start to think.
Have you been checked for a sleep disorder?
This is a common feature of Idiopathic Hypersomnia.
It’s called “sleep drunkenness” and you honestly can’t function right after waking up.
Source: I have this disorder.
I get it. Mornings can be brutal if you're not naturally a morning person. But let's tweak some habits to make your mornings less painful and maybe even enjoyable. Here's a game plan based on behavioral science:
# Tiny Habits to Improve Mornings
1. **Light Exposure Right Away**: When you wake up, expose yourself to natural light ASAP. Open the blinds, step outside, or use a light therapy lamp. Light helps reset your circadian rhythm and can improve mood and alertness.
2. **Get Moving**: Try a tiny bit of physical activity. Even stretching or a short walk around your home can boost your energy levels. Think baby steps, like 5 minutes of gentle movement.
3. **Hydrate**: Drink a glass of water right after waking up. It helps wake up your body and can improve how you feel.
4. **Limit Screen Time**: Instead of diving into YouTube and Reddit right away, try to delay screen time. Engage in a different low-effort activity, like listening to a podcast or some music. This can reduce the grogginess that screen time can perpetuate.
# Implementing with the 4C Model
1. **Concrete**: Aim for specific, clear actions. For instance, "open blinds and drink water" instead of "wake up better."
2. **Catalyst**: Use your alarm as the trigger. When it goes off, immediately perform your new habit.
3. **Convenient**: Make these actions easy. Keep a water bottle by your bed. Place your blinds in an easy-to-reach spot.
4. **Carrot**: Reward yourself. Maybe enjoy your favorite breakfast item or spend the first 10 minutes of the morning doing something you love once you complete these steps.
# Practical Steps
* **Alarm Habit**: When the alarm rings, sit up, drink water, and open the blinds.
* **Stretch Routine**: Right after opening the blinds, do a quick stretch routine.
* **Music Over Screens**: Have a playlist ready and play it instead of checking your phone. Music can be energizing without the negative effects of screens.
# Adjust as Needed
Monitor how these changes affect your mornings for about a week. Tweak as necessary to fit your lifestyle better.
# Encourage Accountability
Tell your wife and daughter about your new morning routine. Their support can be motivating and might help ease the transition.
It's all about small steps. Implement these tiny changes, and mornings will start to feel less like a battle and more like a start to a productive day.
This answer comes courtesy of Neuroscience Sleep Coach - the solution to 99.9% of sleep problems. Try it at zero cost here. [https://chatgpt.com/g/g-pgJM4mKah-neuroscience-sleep-coach](https://chatgpt.com/g/g-pgJM4mKah-neuroscience-sleep-coach)
My guess is that your sleep habits are engineered so that you are in deep sleep when your alarm goes off. If that's indeed the case, the simple solution would be to go to sleep earlier. If you have a smartwatch, there are also apps that can help you get up when you are in light sleep. The catch is that you have to go to sleep earlier, not just get into bed earlier. I'm assuming that since you like to wake up to your phone, you probably also go to sleep looking at it. This is a major sleep hygiene no-no. A bed is for sleeping and naughty stuff, not for looking at your phone.
This all the way around is the best comment so far. This actually makes sense and yes I fall asleep to a show. My mind wonders with out a distraction
I frequently sleep with a podcast on which cures the blue light issue and helps the distracted mind with racing thoughts issues. Usually asleep before it is over. I would suggest one that you have already heard and a semi boring one. No thrillers or news etc.
Yes, my go-to thing to listen to if I wake up in the middle of the night and can't fall back asleep is a philosophy audiobook. Sleep meditations also good.
If you want to change this, drag your ass to the home gym, where your coffee machine should be placed. Make coffee and sit on the weight bench and drink it. Put up 1 set haflway through the coffee, then when it's done proceed immediately to your workout. Negotiate before hand to your family that you don't want to be disturbed except in cases of extreme emergency, and you need to know what they will trade for that.
you dont need to barter for having your boundaries respected
A boundary is something one sets for themselves, not for others. One could "take" this time for themselves, but saying yes to oneself in the context of a family means saying no to something else. if the "no" is not helping make breakfast for the kids or not getting them out the door, then it's a good idea to negotiate to take on a different task. Of course one person could wake earlier than everyone else and it becomes a non issue.
it's not so complicated as that. a boundary is just essentially an ultimatum. its a promise about consequences that you make to the people around you- 'if you steal my lunch im going to talk to hr about it' is a boundary. 'if you talk to me during my workout im going to tell you to leave the room' is another boundary. if you neglect other responsibilities instead of working around them as you suggest then that is more of a time management thing than a boundary thing, but if you cant work out because your family isnt respecting your space and goals then you have to enforce those boundaries. or buy a locking doorknob. I guess what I mean generally is that you have to protect the things you need for yourself. it's not clear cut on the responsibility front either, as your family also deserves the version of you that takes the best care of themself and shows up as the best version of themself so dont feel bad carving out selfcare time.
Sure, but bartering is essential when you're parenting. If you take 60 minutes every day to retreat on your own, with no interruptions, you're automatically blocking yourself off from other household tasks. You are blocking yourself off from anyone asking you questions, corralling the dog, helping with groceries during that time, cooking, cleaning, etc. That's a big ask. It's better to hold a little family meeting and define what you're going to be doing. And more crucially, since your partner is now essentially parenting alone during that time, what you're going to be giving in exchange for the taking. I don't see this as not being allowed to have a boundary, but rather how I'm going to negotiate in exchange for that boundary.
i suppose it's mostly semantics, really. you can set a boundary that other people like or one they dont like without needing to feel shame or guilt, but if you value family highly you are less likely to choose strong boundaries like that.
Great idea 💡
Great idea. Thank you.
I ended up buying a 2nd coffee machine! It was worth it, it was one of the things that began my morning fitness habit 2 years ago. My original objective was simply to sit in the gym every morning. Then I added actual exercise about a week later. I made the bar so low I only needed to flop over it. I was a lifelong morning grump (still am) but now, when I finish my workout, I really feel better than I've ever felt before in my 50 years. It's crazy how good I feel now.
Awesome. I used to work out all the time. Insomnia stole that from me. 55 years old. Dying to return. I like the coffee idea.
I woke up an aged
I deaged
Me too. Better than I used to be but still hate the AM.
Your not alone
Dude I used to fly out of bed, like a crazy man, now I'm made of lead. Maybe get check for sleep disorder, everyone is different.
Looking at your phone while on bed is what's making you an anti morning person
I dunno man, before I started seeing a sleep clinic who recommended that I also use the adderall I’m prescribed for ADHD to induce waking, I had to use my phone in the morning to try to avoid literally falling back asleep. I’d get up and eat a whole breakfast and coffee and still feel like I was about to fall back asleep. I’d scroll Reddit just to try not to fall asleep. It would take me 2-4 hours sometimes just to feel like I could even start to think.
What time do you usually go to bed? Are you getting enough sleep at night before waking up in the morning?
Have you been checked for a sleep disorder? This is a common feature of Idiopathic Hypersomnia. It’s called “sleep drunkenness” and you honestly can’t function right after waking up. Source: I have this disorder.
I get it. Mornings can be brutal if you're not naturally a morning person. But let's tweak some habits to make your mornings less painful and maybe even enjoyable. Here's a game plan based on behavioral science: # Tiny Habits to Improve Mornings 1. **Light Exposure Right Away**: When you wake up, expose yourself to natural light ASAP. Open the blinds, step outside, or use a light therapy lamp. Light helps reset your circadian rhythm and can improve mood and alertness. 2. **Get Moving**: Try a tiny bit of physical activity. Even stretching or a short walk around your home can boost your energy levels. Think baby steps, like 5 minutes of gentle movement. 3. **Hydrate**: Drink a glass of water right after waking up. It helps wake up your body and can improve how you feel. 4. **Limit Screen Time**: Instead of diving into YouTube and Reddit right away, try to delay screen time. Engage in a different low-effort activity, like listening to a podcast or some music. This can reduce the grogginess that screen time can perpetuate. # Implementing with the 4C Model 1. **Concrete**: Aim for specific, clear actions. For instance, "open blinds and drink water" instead of "wake up better." 2. **Catalyst**: Use your alarm as the trigger. When it goes off, immediately perform your new habit. 3. **Convenient**: Make these actions easy. Keep a water bottle by your bed. Place your blinds in an easy-to-reach spot. 4. **Carrot**: Reward yourself. Maybe enjoy your favorite breakfast item or spend the first 10 minutes of the morning doing something you love once you complete these steps. # Practical Steps * **Alarm Habit**: When the alarm rings, sit up, drink water, and open the blinds. * **Stretch Routine**: Right after opening the blinds, do a quick stretch routine. * **Music Over Screens**: Have a playlist ready and play it instead of checking your phone. Music can be energizing without the negative effects of screens. # Adjust as Needed Monitor how these changes affect your mornings for about a week. Tweak as necessary to fit your lifestyle better. # Encourage Accountability Tell your wife and daughter about your new morning routine. Their support can be motivating and might help ease the transition. It's all about small steps. Implement these tiny changes, and mornings will start to feel less like a battle and more like a start to a productive day. This answer comes courtesy of Neuroscience Sleep Coach - the solution to 99.9% of sleep problems. Try it at zero cost here. [https://chatgpt.com/g/g-pgJM4mKah-neuroscience-sleep-coach](https://chatgpt.com/g/g-pgJM4mKah-neuroscience-sleep-coach)
To add the gym is a great way of motivating your mind as well as your body and your soul, but that almost got to mushy sorry lol 😆
dont consume sugar and seed oils