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Personally I think it's normal to take awhile to wake up slowly. Evolutionarily I don't think we popped up ready to hunt. We gradually woke up.
For the exhaustion, you probably simply need more sleep.
For gradual wake-up, get one of those light-alarm clocks. They light up over a period of 5 to 40 minutes (whatever you set it to) to mimic a rising run. Especially important at this time of year.
The trick that worked for me was to have a really fucking obnoxious alarm sound at a consistently specific time. My subconscious adapted to wake me up earlier than it to prevent hearing it.
How old are you? How fit? What do you eat? How much screen time before bed? Check out Andrew Huberman on YouTube and his sleep video.
I start reading something on my phone. Might not work for everyone, and depends on whether or not you’ve had enough sleep and don’t have a lot of sleep debt.
Sleep earlier.
Bananas or milk helps. Or if you have magnesium or melatonin supplements, those work too.
I think it's also a good skill to know how to gauge how much fatigued your body is at any time.
Put an annoying alarm in a place you can't reach it from your bed. Works for me, I wake up in seconds
Keeping the bedroom cold. It will kickstart your circulation as soon as you get out from under the blanket.
This requires one to be responsible enough to get out from under the covers. Cold rooms are my perfect sleeping environment. I would just roll over and pass back out. I have the thermostat set to start warming up the place in the morning. If I'm too warm, I'll eventually not be able to go back to sleep.
I've struggled with this for a while too, and I've found that the only 'secret' is to go to sleep earlier so that you either wake up earlier, or wake up feeling more refreshed. You should also do this in conjunction with getting up and out of bed as soon as your alarm goes off. I've got an alarm that doesn't turn off until I go into the kitchen and scan a barcode because otherwise I'll turn the alarm off and go straight back to sleep. Someone also suggested opening your blinds which works really well if you don't need the privacy and you wake up after the sun rises.
If you can't get up quickly, plan to get up slowly. My alarm goes off and hour before it needs to just so I can get some extra snoozes in before I'm ready to get up.
What worked for me is giving up coffee and anything else that contains caffeine: black tea, green tea, etc.
Boo this man!! BOO
It helps me to prepare things like my clothes I'm going to wear the night before. Then just get into a routine and it won't matter it takes you a while to wake up fully, you'll just get ready on autopilot.
Coffee... A lot of it, that's how I do it anyways
Something that has helped is blasting cold water on my face and then proceeding with opening my windows and letting sunlight in, always helps me on my school days
Get mad. But no seriously, if your in a dream that you wanna wake up from, use all your possible force to flex your muscles, it'll make you realize your dreaming and wake up.
Go to sleep at a fixed hour. I recommend 20/22, that's 8/10pm in 12-hour format.
Down a glass a water as soon as you get up.
Exercise, meditate, eat healthy food, hydrate.
Are you doing all these things already and still have the issue?
I set 2 alarms. one 15 minutes before the other. when the first alarm goes off I take a 200mg caffeine pill. when the second goes off getting up is much easier.
