I’ve by no means been a morning particular person. As a lot as I attempt to get into the behavior of waking up on the morning time (and consider me, I’ve tried), I simply can’t do it. When my alarm jolts me awake, I shortly slap the snooze button, snuggle again underneath the covers, hold the drapes pulled shut, and, if I’m fortunate, I fall again asleep. Except there’s some cause I have to rise up, I repeat this sample roughly X occasions.

I’m not the one one making an attempt to delay the inevitable so long as doable: In a latest examine, roughly 69% of respondents mentioned they use the snooze perform on their telephones—normally on workdays, but in addition on weekends or their days off. The primary cause many people can’t cease snoozin’ the morning away? We’re not getting sufficient high quality sleep, Lynelle Schneeberg, PsyD, a Yale Medication sleep psychologist and the writer of Turn out to be Your Baby’s Sleep Coach, tells SELF. A bunch of things can mess together with your relaxation, however there are two biggies, in line with Dr. Schneeberg: Delivering too late (oh, hiya, bedtime procrastination) or having an inconsistent routine (staying up late or sleeping in on weekends, for instance).

These behaviors confuse your circadian rhythm, the 24-hour inside clock that retains many organic processes, together with your sleep-wake cycle, on a set schedule, Dr. Schneeberg explains. So when your alarm goes off within the morning, you’re extra inclined to suppose No, not but! I couldn’t presumably! and hit snooze. This behavior could be extremely powerful to interrupt, so if you happen to, too, have change into a prisoner to that merciless temptress of a button, right here’s Dr. Schneeberg’s greatest recommendation for breaking free.

Get some pure mild as quickly as your alarm goes off.

In accordance with Dr. Schneeberg, seeing daylight very first thing within the morning is without doubt one of the greatest issues you are able to do to stabilize your inside clock (and make it simpler to get your butt off the bed). In the event you’re already within the throes of the snooze-repeat cycle, it’s in all probability going to be powerful to power your self to see the sunshine instantly after your eyes pop open. Nevertheless, Dr. Schneeberg assured me that if you happen to sustain with it, it’ll ultimately change into simpler to get up on the identical time day-after-day, which implies you’ll really feel much less sluggish when your alarm goes off—and, subsequently, much less inclined to achieve for the snooze button.

Have a cup of espresso in your porch, prepare by an enormous window, or, my private fave, pull your curtains vast open as quickly as your alarm buzzes. (I not too long ago began doing this and it’s a game-changer.) If it’s nonetheless darkish out, otherwise you don’t get a lot pure mild in your bed room, Dr. Schneeberg suggests placing a vivid lamp in your bedside desk which you could flip on when it’s time to get up or sitting in entrance of a lightweight field for 20 minutes or so (ideally, one which emits mild at 10,000 lux, per the Mayo Clinic). Then attempt to go outdoors as quickly as you’ll be able to, even when it’s only a fast journey to the mailbox or stroll across the block together with your canine.

Set two alarms—5 minutes aside, ideally on separate gadgets.

Many individuals faucet snooze greater than twice (I really feel seen) and wind up mendacity in mattress for one more 30 to 60 minutes, says Dr. Schneeberg. A sensible strategy to minimize down on that lag time: Set two alarms, 5 minutes aside, ideally in separate areas. For one factor, understanding you’re just a few quick minutes away from one other disturbing sound could make snoozing the primary alarm much less tempting. Plus, if it takes some effort to close off the second, it’ll be simpler to simply hold transferring, she says.