Ask Lemmy

The only thing I've tried that actually works: apps like Sleep Cycle.

The app tracks your sleep, but that's secondary for you. What you want out of it is the alarm part. You give it an interval of time when you want to wake up, and it'll do it based on which sleep stage you're in.

The idea is simple - you have different stages of sleep. Sometimes you're in deep sleep, sometimes in REM (rapid eye movement), sometimes in light sleep - there may be others, idm. You want to wake up from light sleep, that's when you feel the most fresh. Waking up from deep sleep you're all groggy and still half asleep. So the app determines when you're in the lightest sleep, and it plays an alarm gradually, so that you're not just scared awake.

You can read more here: https://www.sleepcycle.com/features/smart-alarm-clock/

The thing is, this feature is actually not why I got the app. I wanted to track my sleep, I didn't really care about how I woke up. But I honestly just found it easier to wake up with this, so now I recommend it.

Shower and a cup of tea or coffee

I get seasonal affective disorder in the winter. Thirty minutes of the light therapy lamp first thing in the morning works wonders if you use it properly and consistently.

Biphasic sleep. One 5 1⁄2-6 hour block over night, one 90 minute siesta before work.

• I just need a good 7 hours of sleep at least. You can't cheat sleep duration. Eventually, you'll need to catch up if you aren't getting enough and it'll compound the bad feeling.
• I fall asleep faster if I've had a drink, but not necessarily better. I might wake up in the middle of the night if I do.
• Pattern is important. If you usually wake up at 9 or 10am and want to wake up at 5 or 6am instead, you'll probably have some meh feeling regardless, but the more you do it, the better it gets. Maybe consider moving your normal wake up time closer to the earliest times you want to wake up.

My estradiol alarm. Starting the day has never felt so good.

How early? When I had to get up at 5, it just sucked no matter what. At 7? Just do it for a couple of weeks until you can be sleepy at 11pm, it will work itself out.

Do you mean regularly or exceptionally?

If I need to get up early as an exception I just go to bed earlier and automatically tend to wake up before my early alarm.

Yellow zzzquil at bedtime

Alarm clock set for an hour before you need to wake up, now spend that extra hour doing nothing or taking a morning nap.