(If you think you sleep a lot, but not sure you are a ‘sleep addict’, learn more about how much sleep is too much »)
Everyone oversleeps from time to time (especially on weekends), but if you oversleep too often, with little to no control over it, it’s time to treat it as nothing short of an addiction.
I have struggled with oversleeping for most of my life, and I had managed to not only stop oversleeping, but to become an ‘energetic early riser’. I’m about to give you a road-map to follow, to eliminate the habit of oversleeping from your life…
The 6 Steps to Stop Oversleeping:
Step 1: Decide to ‘Wake Up’!
There’s no easier way to say it – if you oversleep often, it’s because part of you prefers to stay in bed.
Often times, oversleeping is kind of an ‘escape mechanism’, a way to get away from reality (with a temporary, but very pleasant illusion of freedom, I have to add).
What are you avoiding or procrastinating on? What do you secretly “gain” from oversleeping?
If you want to stop oversleeping, you’d have to ‘face your demons’ – to uncover the underlying reason you oversleep, and then decide to deal with it, instead of ‘sleeping through it’.
Step 2: Get Motivated to Stop Oversleeping
There is obviously more than one way to do that… but here is a very simple one:
1. Come up with at least one strong reason WHY you want to stop oversleeping. Be as clear and as specific as you can.
TIP: Your “why” must come from your core. It has to ‘strike an emotional chord’. (For example, don’t set a goal to “have more time to study”, when actually thinking of studying makes you sick. It just won’t work! )
2. Write it down as a very positive statement in the present tense. (For example: “I’m very happy and proud of myself, because I wake up easily at 7AM every morning, filled with energy and drive”).
3. Read, write and re-write it often. At the very least review it at bedtime.
Step 3: Change How You Think About Sleeping and Rising
You have to stop thinking things like…
“I need more sleep than the average person”, or -
“I can’t help it. I just love to sleep”, or -
“I hate waking up early”
You have to start thinking about sleep as something you must do in order to survive and nothing more, and you absolutely must believe that you can do great on a normal sleep schedule (which is most likely true.)
Step 4: Commit to a Steady Sleep Schedule
It’s best if you can go to sleep and wake up at the same times every day. At least do you best to wake up at the same time, no matter how long you had slept…
Put the clock away from bed, set a wake up call, ask someone to throw you out of bed, whatever you need to do to make sure you wake up on time.
Be nice to yourself, and don’t ‘beat yourself up’ when you fail to wake up, because it usually only makes things worse. Just learn from your mistakes and adjust.
Step 5: Improve Your Sleep
There are many simple things you can do to get high quality sleep, which will allow you to get more energy from less sleep…
The least you can do is:
- Stick to a consistent sleep schedule
- Avoid caffeine intake in the afternoon
- Avoid nicotine and alcohol close to bedtime
- Expose your eyes to sunlight for at least 2 hours every day
In addition to all the above, you may want to try subliminal audio messages to program you mind to wake up early
Step 6: Reduce Sleep Gradually
- Reduce 30-60 minutes per week (or even two). It might be hard at first. It takes 7-10 days for the body to adjust to a new sleep schedule, so hang in there.
- Don’t overdo it. Aim for 6-8 hours of sleep every night, with short (20-40 minutes) naps when needed. Getting by on 4-5 hours of sleep is possible, but should come naturally as a result of lots of other factors (like exercise, nutrition, motivation etc). Don’t set yourself up for failure.
That’s it in a nutshell. If you start following these steps, I believe you can stop oversleeping pretty soon (and when you do, please tell me about it!).
For more tips and resources check out my (free) ‘Wake Up Energetic’ course