How to Avoid Sleeping In in the Morning

Siim Land

How to avoid sleeping in for good?

We’ve all been there…

We said we’re gonna wake up at 6 AM, but once the alarm goes off we automatically hit the snooze and continue sleeping. When we finally wake up, 2 hours have passed already and you missed your window for greatness.

  • What makes you feel so drowsy and tired?
  • Why can’t you get up even when trying so hard?
  • How to avoid sleeping in?

Let’s delve into this Sherlock Holmes style.

The most common reason you feel more tired waking up than you were going to bed is that your sleep quality sucks. You may think that closing your eyes and covering yourself with a blanket will make you fall asleep or even being unconscious would, but you’re wrong.

Why You’re Sleeping In

To gain all the rejuvenating and energizing benefits of sleep, you have to go through some of the sleep cycles. They are divided into Non-Rapid Eye Movement and Rapid Eye Movement sleep.

  • Non-Rapid Eye Movement (NREM) has 4 stages, 1-3 of which are surface level sleeps where you’re simply drowsing off into sleep. The fourth stage is Slow Wave Sleep or deep sleep that facilitates memory consolidation.
  • Rapid-Eye Movement (REM) is where you’re dreaming and really repairing your body.

The problem is you can enter REM and SWS after going through several cycles beforehand.

What to Do to Not Feel Tired in the Morning

To have a natural and healthy sleep cycle, you’d want to have your body promoting hormones and have its inner circadian clock geared towards falling asleep.

Following the circadian rhythms is the most important thing for improving the quality of your sleep and overall health.

A circadian mismatch has a huge effect on weight gain, diabetes, insomnia, heart disease and other illnesses. So, this is the first thing you want to fix.

After a few weeks of adjusting to the circadian rhythm, your body will begin to follow it naturally. You’ll automatically get more tired and sleepy when it gets dark, and you’ll wake up with the rising sun without even needing an alarm clock. You’ll just open your eyes around dawn which is a lot better for wakefulness and energy.

Make Yourself Not Sleep In

But what about the psychological upheaval you tend to go through?

To snooze or not to snooze? To sleep in for 30 more minutes or not to?

Let me put it in another way:

To miss out on the amazing opportunities life allows us in this day and age, or to waste away beautiful daytime for a little bit of more comfort?

Trust me when I’m telling this: being awake, doing the things you love, and having awesome experiences is a heck of a lot more valuable than extra sleep.

I’m not talking about being sleep deprived but your average morning situation where you’ve already slept for 8-9 hours and you’re just being lazy.

  • If you’re doing what you love then motivation isn’t needed.
  • If you’re excited about life then you don’t need to get inspired – you already are.
  • If you’re enthusiastic about the person you are and will be, then you don’t need anyone else to wake you up.
  • If you’re loving getting up then you won’t even consider snoozing in.

You Have to Be Honest With Yourself

So the problem why you fail to get out of bed after opening your eyes is a matter of priorities.

Do you value 30 minutes of slumber over your greater life’s purpose?

  • How do you think Leonardo da Vinci felt about wasting time on sleeping in?
  • Would Elon Musk hit the snooze when he has Mars to colonize?
  • Did Nelson Mandela sleep in when fighting the apartheid?

I don’t think so… because their purpose is much greater than any hedonistic pleasure.

You have to ask yourself what kind of a person I want to embody? Someone who can’t even beat their inner feeling of resistance or someone who accomplishes great things and tap dances out of bed with joy?

How to Avoid Sleeping In Naturally

If you use an alarm clock to wake yourself up, then you’re potentially cutting your deep sleep cycles short and you’ll feel more tired than before. Imagine busting a door open with your feet and going hasta-la-vista-baby on your brain.

What’s more, if you wake up to an alarm clock every morning, then you’ll begin to create negative associations with waking up. Because you’ll feel like being hit with a club, you’ll immediately experience negative emotions, thus associating waking up with pain. I mean, the sound effects on those things are nightmarish – no wonder you hate it if your ears are bleeding.

To avoid that, you’d want to wake up whenever you wake up. Meaning, adjust to the circadian rhythm and establish a habitual sleep routine where you go to bed and get up at the same time without resistance. This way you’ll not feel exhausted and you won’t create false associations.

Because the way you feel about anything is based on your associations and perceptions – how you frame them and how you perceive them based on past experiences and future predictions.

Stay Asleep or Wake Up

After you wake up, you don’t want to go back to sleep. After you truly wake up to the greatest version of yourself, you’ll never want to fall asleep again.

And I’m saying this metaphorically – this entire article is one huge metaphor – waking up in the morning is just the first test of many you have to accomplish during your journey.

It’s what determines the course and mood of the rest of the day. Because your subconscious mind is always listening and your brain is constantly rewiring itself according to the conditions you expose it to.

So, stop sleeping in, wake up with passion and enthusiasm and show up for the things you know you need to do. Check out my metaphorical book for waking up to the greatest version of yourself called Wake Up Empowered.


Stay Empowered