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3 Proven Ways to Use Your Body Clock to Sacrifice Snooze Button for a Better Sleep Quality

The snooze button is a certified sign of poor sleep management, which spawns various health problems.

Photo by Annie Spratt on Unsplash

A surefire way to master discipline is to start with a non-negotiable sleep routine. In the rut of everyday tasks, even I don’t get enough sleep sometimes. But on five out of seven days, I get quality sleep and wake up with a go-getter attitude.

I’ve removed the snooze button because it shows poor sleep management.

Snooze buttons disturb your sleep cycle and eat your productivity for breakfast. Get rid of them and use your body clock instead.

The points I am sharing below won’t show results overnight or in a week.

It took me around three months to get rid of the alarm clock and wake up naturally without any external stimuli. The scientific term is circadian rhythm.

If you’re ready to harness the full potential of your body clock to work for you on autopilot, read on.

#1. Decide wake-up time.

Fixing the time to wake up clarifies many more metrics. If you know how much sleep you’ll need based on your lifestyle preference, you’ll know what time to go to bed.

For example, I am an active guy who loves morning workouts after posting vlogs on IG and writing an initial draft for my Medium article.

To gather enough creativity and motivation to power through the first four hours of my morning, I need to wake up around 6 AM while averaging seven hours of sleep. It clarifies me to get the shut-eye around 10 PM.

#2. Sleep ritual.

You won’t know the impact of a sleep ritual unless you see its blessings on your sleep quality.

Blocking screen times an hour before sleep is still my dream, but what has worked for the past three years is to dedicate 30 minutes to prepare your mind for sleep. It can be any activity that lowers your stress level and reduces alertness.

Steal my sleep ritual if it sounds helpful to you:

  1. Dental hygiene: Brush + Floss + Mouthwash. ~5 min
  2. Skincare PM. ~15 min
  3. Gratitude journaling for mental health. ~5 min
  4. Aromatherapy. ~0 min

I’m experimenting with gem therapy. Let’s see what unfolds.

#3. Plan in advance.

I’m not ordering you to make a table for the next 16 hours you’re awake.

Planning your next day means creating an action plan that empowers you to prioritise important tasks that need serious attention over the meaningless jobs that creep into your schedule and overcrowd your mental space.

I finish most of my challenging tasks around noon, utilising my limited brainpower for maximum efficiency.

Our mental energy is not unlimited. It starts depleting from the moment you wake up. To ensure you’re utilising your brain at its best capacity, do important things before they become urgent.

Plan what tasks you need to do after waking up to set your mind in action mode.

Steal my wake-up ritual if it sounds beneficial to you. I have been following it for the last three years by tweaking it mildly, not drastically:

  1. Send Good Morning text to Dad. He lives 2000 km from me.
  2. Freshen up. Take out the trash. Poop. Brush. Face Wash.
  3. Food. Dang, I want a banana just by writing about food!
  4. Morning walk
  5. Writing
  6. Workout

You’ll take time to understand what goals matter to you more than others. Customise your wake-up routine to finish the challenging tasks as the first thing after you rise from the dead.

Finishing a demanding task in the first few hours of your day is a tremendous motivation booster. It not only carries you throughout the day, but the pleasant memory also fires you on other days, especially when you feel utterly disappointed with yourself.

Closing thoughts

Whenever my productivity takes a nosedive, I do an inside analysis to check if I am getting quality sleep regularly.

I find a satisfactory answer 90% of the time because energy management depends on your sleep pattern. You can master your body clock without becoming a morning person if your sleep pattern is in sync with your lifestyle choice.

To ensure you develop a healthy relationship with sleep and quit the poison of snooze buttons, here is a recap for your memory:

  1. Fix your wake-up time to ensure quality sleep.
  2. Develop a non-negotiable sleep ritual.
  3. Plan your day to channel your mental energy in the right direction.

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Sanjeev is a mentor, writer, and fitness enthusiast from India. He writes about lifelong learning, personal growth, and positive psychology. When he’s not engaging with students in solving their doubts or busy writing, he’s sweating either in a workout, vlogging or playing with his cat, Jim. You can also find him on Instagram and Twitter.



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Sanjeev Yadav

Sanjeev Yadav

Writer • Mentor • Recovering Shopaholic • IITR 2019 • ✍🏼 Personal Growth, Positive Psychology & Lifelong Learning• IG: sanjeevai • List: