Believe it or not, “there’s an app for that.” Smartphones have several different apps that you can use to help wake you up while you are in stage 1 sleep.  Some apps work by attempting to determine the stage of sleep you are in by monitoring your body movements. This requires placing the phone a certain way on the mattress and provides for a target wake-up time which varies based on the readings from the app. Other available technologies use headbands to determine brainwave activity and wakes you when you are in the lighter stages of sleep. To balance the melatonin response in your body, some alarms have been designed in the form of lamps.  The alarm lamps use wavelengths of light that mimic natural daylight. Prior to your designated alarm time, the lamp begins by emitting low levels of light which gradually increase as your alarm time approaches. This helps to make your brain think it is daytime. Many available lamps use blue wavelengths of light which more naturally mimic natural light sources. Regular artificial lighting does not work. Artificial lighting does not send the same messages to your brain to wake up or help with regulating your sleep-wake cycle. In addition to the non-traditional methods available as morning alarms, you may also want to calculate the time to go to sleep and to set your alarm based on standard sleep cycles.  The standard sleep cycle is 90 minutes in length. Setting your alarm device, whatever you select, with 90-minute sleep intervals in mind, can help to minimize the amount of sleep inertia you experience. Once you fall asleep, your first 90-minute cycle begins. It may take some effort to determine the number of hours of sleep your body needs each night, but once you know that number you can use the amount of sleep you need in combination with the 90 minute sleep cycle time frame to optimize your sleep quality. Figure out your best bedtime by doing the math in reverse. Start with the time you need to get up each morning and calculate in reverse using 90-minute sleep cycles to determine your best bedtime. Be sure you allow yourself time to fall asleep. Use your knowledge regarding the number of hours of sleep your body needs to optimize the quality of your sleep, minimize sleep inertia and get up in the mornings feeling more awake, alert, and ready to face the day.
حمل تطبيقاً لمساعدتك. استخدم جهازاً يتضمن ضوءاً. قم بحساب أفضل أوقات الاستيقاظ والخلود للنوم.