Ever wake up shortly before your alarm goes off? An expert explains why
How to train your body to wake up without an alarm
- The body possesses an internal "master clock", the suprachiasmatic nucleus, which regulates sleep and wake cycles by coordinating the circadian rhythm.
- Consistent routines for sleep, waking, meals, and exercise train this master clock to anticipate events and release hormones such as cortisol, which aids in waking.
- A well-tuned body clock prepares for waking by gradually increasing body temperature, decreasing melatonin, and elevating cortisol levels before an alarm sounds.
- Waking naturally and feeling refreshed indicates a healthy, well-aligned circadian rhythm, whereas grogginess may signal poor sleep quality.
- To train the body to wake without an alarm, maintain a consistent sleep schedule of 7-8 hours, avoid sleep disruptors, ensure a dark sleep environment, and get morning sunlight exposure.