Whether you can’t stop procrastinating, ignore the clock altogether, or even throw things at it, most of us have had that classic morning experience of struggling alarm clocks. Although it may seem like an impossible task, our brains and bodies can often be trained to wake up to a single alarm. And when that back-and-forth is cut out of your morning, you might just feel better throughout the day. However, starting with a stressful morning is not the most relaxing way to start a good day.

How do you wake up with only one alarm?

One of the first and most essential steps to waking up at your first alarm is to prepare your mind and body for a good night’s sleep the night before. An abundance of variables can affect the quality of your sleep and how you feel in the morning. Some of the most well-known and important tips include limiting screen time to hours before bed, keeping the bedroom free from noise and light, making sure the bed and bedding are comfortable, avoiding caffeine and alcohol before bed and avoiding melatonin aids, like sometimes i can leave you dizzy in the morning.

It is also important to relax properly before going to bed. This may include making some simple yoga posesreading on the couch or sipping herbal tea. And don’t lie in bed to relax or scroll through your phone throughout the day; try to use it only for sleep or privacy. This mix of strategies and habits can help you get enough high-quality sleep, making waking up to a single alarm seem less of a chore or challenge.

6 tips and tricks to wake up to your first alarm

After you’ve done everything you can to ensure a good night’s sleep, there are a few tips and tricks you can experiment to help you wake up at the first alarm.

Try a sunrise alarm

A relatively new addition to the world of alarm clocks, sunrise alarms work to wake you up by imitating natural lightprojecting an artificial sunrise into your room. For those sensitive enough to light, this can help you wake up more naturally and faster. Proponents of these alarms say they can help regulate your circadian rhythm and make you feel more alert and ready to wake up. The morning light signals us that it is time to wake up, and swaiting for time out immediately in natural sunlight helps reset our circadian rhythm. Sunrise alarms can be found in different intensities and styles to suit your light preferences.

Move your alarm

If you tend to press repeatedly, try moving alarm clock further at hand. If you have to physically get out of bed to hit the snooze button, it can be easier to stay awake. Sometimes the key to getting up and moving is simply to start in motion. Getting out of bed, opening your eyes and stretching your body can help your brain wake up, leaving you feeling more engaged and ready to face the day.

Create a routine

The human brain is susceptible to habits once they are formed. If you wake up at the same time every day for about a month, you might find it hard not to wake up at that time naturally. Establishing routines and forming habits can train your brain to develop an “autopilot” mode, which helps some people wake up on time in the morning. Sometimes you might wake up right before your first alarm, but it’s smart to use it until you’re sure you will.

Get morning sunlight right away

The morning light it can help trigger our bodies to wakefulness by reducing melatonin production and switching to the production of hormones that encourage freshness. If your window is facing the right direction and aim wake up at sunriseyou may be able to use the sun as a natural alarm clock. If you want to sleep a little later, you’ll want to wake up and step into the sunlight only after the alarm goes off. The more mechanically inclined might find a way to link their shades to an alarm clock, but the rest of us will have to rely on getting out of bed the old-fashioned way before enjoying by the morning light.

Have a snack and drink water

Taking immediate care of hydration and some essential nutrients can significantly affect your energy levels and alertness. Hydration can greatly aid brain function and is integral to many bodily functions. Food can help raise our blood sugar and provide our brain and body with the nutritional fuel they need to function at a high level. Hydration and nutrition are essential to maintaining our health, but they can also contribute enormously to a healthy morning. Certain smells can also aid in the awakening process. For example, if you set up a coffee maker and smell coffee first thing in the morning, it could be a cue for your body to wake up.

Find a human alarm

If you live with someone who gets up early, you could try getting them to wake you up in the morning instead of relying on a traditional alarm clock. Sometimes waking up to another person can be easier than being jolted by an annoying beep (or whatever less harsh sound you prefer). For some, this can help because there is a sense of responsibility and accountability when another person is involved. For others, their brains may respond more to waking up to another person than to an alarm clock.

Consistency is the key

While there are several strategies to consider when trying to wake up with the first alarm, the most important thing is to ensure a good night’s sleep and be consistent with your approach. This means that even if you want to try several of the these different alarm clock methods, it is important to stick with each one for some time. It is generally believed that it takes about 21 days for the brain to form a habit, although this can vary from person to person. Trying any tactic for a shorter period of time can set you up for failure. Alternatively, if you can stick to a consistent sleep schedule and follow behavior-based strategies — such as using your bed only for sleep, creating a calm sleep environment, and using these alarm methods — you may find it much easier to wake up in the morning