How to Change the Habit of Sleeping Late: 5 Simple Steps
You know you should get up early, but the habit of sleeping late is hard to break.
Many people struggle to get out of bed in the morning, and this lack of motivation can have serious consequences.
The change will be difficult, but it is doable with patience and dedication. It is crucial to break the habit of sleeping late so that you can achieve your goals on a daily basis.
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Everyone has a different reason for wanting to get out of bed early in the morning.
Some people require more sleep, while others prefer more time during the day, or they may have work obligations that require them to begin before 9 a.m.
Regardless of your reasoning, waking up earlier means getting more done during the day, which leads to greater overall success.
There are many things that can be done in order to change this habit and help you get more quality sleep.
Continue reading to find out how to change the habit of sleeping late in 5 steps.
How to Change the Habit of Sleeping Late: 5 Simple Steps
There are two main ways you can change the habit of sleeping late.
- Change your bedtime routine.
- Change your morning routine.
Humans are creatures of routine and habit.
We develop behaviors and habits that will last us a lifetime, just as it takes us 20 years or more to develop our adult personalities.
Here is a step-by-step guide to help you break the vicious cycle of sleeping late:
Unfortunately, some of our habits and behaviors are not always healthy or beneficial to us.
Step 1: Determine the Reason You’re Sleeping Late.
If you want to change your sleeping habits, you must first understand why you are doing so.
There are many reasons people sleep later than usual and knowing why will help determine how to end this problem.
The reason could be as simple as a schedule change or a much more complicated issue such as an underlying medical condition that requires treatment.
I find that the best way to identify the root of a problem is by journaling.
Take out your journal and jot down all of the reasons you believe that are causing you to sleep late.
Are you up all night scrolling through Instagram and Facebook? Do you watch Netflix before going to bed? Do you have coffee in the afternoon? What are your reasons for sleeping late?
Once you’ve identified the reasons behind it, it’s time to make tweaks to your overall lifestyle.
Step 2: Set the Alarm 15 Minutes Before your Current Wake up Time, and Gradually Increase it.
The next step in breaking the habit of sleeping late is to set an alarm 15 minutes before the desired time and gradually increase the time until you reach your target time.
This will ensure two things:
- You are waking up early in the morning, meaning you sleep less. And if you want to have a good night’s sleep, you will have to sleep earlier as a result.
- Because it isn’t a drastic change, your body will adjust quickly.
You should set a sleeping alarm clock in addition to a wake-up alarm clock because it is difficult to get out of bed when we are totally immersed in our phones.
Set this alarm one hour before going to bed. When the alarm goes off, your brain can recognize that it is time to sleep.
Then you can begin your bedtime ritual.
Related: 6 Things To STOP Doing When You Wake Up In The Morning
Step 3: Create a Bedtime Routine with Relaxing Activities.
Creating a bedtime routine is an important part of any healthy lifestyle. It helps prepare your body for sleep and recharges you after a long day.
One way to do this is by reading a book or taking a relaxing bath before going to bed. Another way is to journal.
There are many benefits of writing in a journal before bed such as improving sleep quality and reducing stress levels.
Or, you can practice mindfulness meditation. This type of meditation allows you to clear your mind of thoughts and stress from the day, leaving you calm and peaceful.
If you struggle with sleep anxiety, meditation might do the trick for you.
The main point here is to find one or two activities that calm you down and put you in a relaxed state, ready for sleep.
You can also get some night routine ideas from the post below:
You might enjoy: 10 (EASY) Night Routine Ideas To Get A Good Night’s Sleep
Step 4: Develop Healthy Habits for Nighttime.
Do you find yourself tossing and turning in bed, unable to sleep? Do you feel like your mind is full of thoughts that won’t stop racing?
Developing healthy nighttime habits is the best way to get a good night’s sleep.
There are numerous factors that can influence your sleep schedule, ranging from what you eat before bed to how much caffeine you consume.
So, first, let’s get rid of everything that’s keeping you awake.
If at all possible, I would recommend that you get rid of all electronic devices from your bedroom, especially your phone and TV.
I’d done this before when I needed to change my sleeping habits. While my bedroom was at the back of the house, I kept my phone near the front door to charge it at night.
You have a few options in terms of developing healthy nighttime habits that will change the time you go to sleep. These are:
- Eat dinner at least two-three hours before going to bed,
- avoid caffeine after noon,
- avoid alcohol at least 4 hours before bed,
- exercise regularly during the day.
These are simple changes you can make throughout the day to almost certainly change your bad habit of sleeping late at night.
Step 5: Create Morning Rituals to Help You Stay out of Bed.
For many of us, the morning can be a difficult and daunting time to start our day.
Whether we’re waking up after a long night’s sleep or just not feeling well, it’s always nice to have some sort of ritual that can help get us started on the right foot.
Here are five morning rituals to try out:
- Make sure your phone is NOT right next to you. This will prevent you from hitting the snooze button.
- Make your bed first thing in the morning. This will ensure that you are done with sleeping, and you are ready for the day ahead.
- Then, drink water – this will help wake you up and hydrate your body, making you more alert and less sleepy.
- Shower – bonus points if you take cold showers in the morning.
- Eat and/or drink coffee.
Creating a morning ritual is one of the best ways to start your day off on the right foot and set yourself up for success.
It will help you work more efficiently and feel happier and more energized all day long!
Read next: How To Wake Up Early In The Morning And Not Feel Tired (4 Easy Steps)
How to Change the Habit of Sleeping Late: 5 Simple Steps – Conclusion
After deciding in your mind that you must get up early every morning, no matter what, you will begin sleeping early after a few days.
There are numerous myths surrounding sleeping habits. But the truth is that these habits can be easily changed; all you have to do is DECIDE.
When you train your mind to wake up early, you will notice plenty of advantages.
You should understand that all of your habits are psychological. Only you have the power to change them.
This is your power. Make a firm decision and follow through.