Waking up naturally without an alarm can be surprisingly achievable, sleep experts say, provided people take care of a few essential habits.
The key, according to researchers, is giving the body enough sleep and a predictable routine so that its internal clock can do the work of waking it up.
The body's circadian rhythm regulates when people feel alert and when they feel tired, and it is strongly influenced by light and regular timings.
Going to bed and getting up at roughly the same time every day, including at weekends, helps the body anticipate when it needs to wake.
“Your body already has an alarm clock built in; the trick is giving it the consistency it needs to work.”
“If you need an alarm every morning, it is often a sign you are not getting enough sleep or your schedule is too irregular,” said one sleep researcher.
Exposure to natural light early in the day can help reinforce the body's rhythm, while reducing bright screens and artificial light in the evening may make it easier to fall asleep.
Experts also recommend limiting caffeine later in the day, avoiding heavy meals close to bedtime and keeping the bedroom cool, dark and quiet.
People who make these changes may find it takes a few weeks before their body begins waking them consistently at the desired time.
Researchers also note that individual needs vary, with some people naturally inclined to rise early and others to stay up late, so the ideal schedule is one that suits a person's own body clock as well as their daily commitments.
Those who continue to feel exhausted despite good habits are advised to speak to a doctor, as ongoing tiredness can sometimes signal an underlying health condition.
