Hit that snooze button

Why waking up is never easy :

by Lionel Wijesiri

You hear the sound of your desk alarm. It’s 6.30 in the morning on Monday and you have to be at work in two hours...you feel tired...and its cold outside...you do not want to get out of bed...you fell like sleeping for another half an hour.

You’re not alone. According to a German study reported in New Scientist magazine, a measly 10 per cent of people are ‘larks’ who are genetically and biologically predisposed to relish the early morning world of magical sunrises, tweeting birds, half-an-hour exercise and a healthy breakfast. Another 20pc are ‘owls’ who feel energised at night but weep, wail and burn at the onset of sunrise, before shuffling off to work like zombies. The rest of humanity exists somewhere along the spectrum, accustomed to but nevertheless resentful of morning’s harsh call.

Why should this 90 per cent find difficulty waking up in the morning? Is it just “laziness ‘or does it stem from something more serious?

“The difficulties we have waking up in the morning could be the result of many causes,” writes sleep specialist Dennis Rosen in Psychology Today magazine. It may due to insufficient sleep or if you someone who works unconventional hours and nightshifts, the reason may be irregular sleep schedule. It may be due to poor sleep hygiene, if for example, you take naps during the day, drink coffee close to bedtime, or watch TV in bed.”

“There is also what is known as sleep- apnoea. This is a sleep disorder characterized by pauses in breathing or instances of shallow or infrequent breathing during sleep. Your difficulty in falling asleep can also be caused by pharmaceutical side-effects. Antidepressants, blood pressure pills, allergy meds and over-the-counter drugs like pain medications and more have all been shown to interfere with the ability to get down to sleep at night and wake rested in the morning.”

Adding to the confusion, Rosen explains, is that these factors are often experienced not just in isolation, but in combination with one another. In fact, the more we learn about the various symptoms of sleep and wake disorders, the more we find them to be interconnected.

So what is the secret to conquering sleeplessness and getting up early for a pre-work work-out, when every molecule of your being wants to slap the snooze button and wallow in bed? The answer is a mixture of good planning and old-fashioned motivational discipline, according to Peter Reed, an English Olympic rower who has won four gold medals and three silver medals in the World Championships

Reed suggests a tactic he had developed to fire up his brain when the alarm goes off and to prevent him from dozing off again. “I give myself ten minutes in bed to try to get my mind active by reading news and checking emails on my mobile straight away,” he said. “It sounds odd but it helps to quickly wake up your mind.”

Reed opts for water and movement. “Then I get straight in the shower because it helps to wake up my muscles, joints and mind. I then try to get some cereal down to get my metabolism going and I start moving about, walking and stretching, so I am alert.” He also packs his kit bag the night before so he’s less likely to dither around or find an excuse to delay his workout. “Make sure you’re doing something you genuinely like,” he advises. “I love rowing and that gives me the energy to get up and go each morning. And don’t be afraid to try new things to keep you interested. Setting a clear goal for each morning session is a good idea – it means you know exactly what you’re getting yourself out of bed for, and what you’ll miss if you don’t. Stimulating your mind by doing an enjoyable activity will give you energy.”

One more reason why you may feel groggy in the morning is because you’ve gone a long time since eating. A small snack before bed can help prevent this.

It is advisable to eat a low-carbohydrate, low-sugar, easy to digest, food such as a yogurt, hot malted milk drink, a vegetable salad or a simple sandwich.”

All these little things will keep you on track and you will soon find getting up early is just part of your morning routine. And be a wise night owl: if it is hard to get up in the morning, try getting to sleep earlier the night before.