The steps include getting into a rhythm by determining how much sleep you need, and then trying to go to bed and wake up at the same time each day until you begin to do so naturally.
The page also informs you how to aid the process by controlling the light, sound, temperature, and even smell of your environment.
- Being aware that time changes for daylight savings can interfere with your sleep-wake cycle
- Napping can also interfere with the circadian rhythms
- Stress can keep you awake
Just like exercise, the health benefits you get every night from sleep varies depending on how long you spend at it.
Getting the right amount of sleep every night is an important tool your body demands to stay healthy and prevent disease. Not enough sleep, and you're prone to all sorts of health issues, starting with obesity. On the other hand, too much sleep on a regular basis can leave you vulnerable to Parkinson's disease.
One of the best ways to get the optimal sleep you need without a drug is training your body to wake up without an alarm clock. The tips offered on this wikiHow page complement the techniques described in my 29 Secrets to a Good Night's Sleep manual.
Personally, rather than shocking your body with a loud noise, I would recommend using a clock with a special built-in light that gradually increases in intensity, simulating a natural sunrise. The Soleil Sun Alarm, available on the site, also includes a sunset feature where the light fades to darkness over time, for those who have trouble falling asleep.
I have not had to use an alarm for over five years now. I just go to bed at a reasonable time, typically before 9 p.m. in the winter and 10 p.m. in the summer, and wake up when I am rested. This is typically from 3:30 a.m. to 5 a.m. I wake up when my body tells me I have enough sleep and fortunately have enough control over my schedule that it is flexible and able to accommodate my patterns.
I really do believe waking up to an alarm clock is one of the worst things you can do, so if the only action you take after reading this article is to toss your alarm clock then it was well worth it. About the only time I EVER use them is when I am in a hotel room and I have to catch an early flight. I set it as a back up (or have the phone wake me up) but rarely use it; my body usually just wakes up when I need it to.
Readers on Vital Votes seem to appreciate the techniques. Dex from Orem, Utah states:
Mary, from Cabool, Missouri, has a similar experience: