Wake up refreshed without an alarm.

I was a troubled sleeper for all of my life. Literally.

When I was three months old, I had open heart surgery and spent a week in the hospital recovering. When I returned home from the hospital, my well-intending parents rushed to my bedside at the slightest inclination of a cry to make sure I was okay—until I was one and a half.

For anyone that knows anything about sleep training and self-soothing, they are sure to tell you that this is far too long.

And so, I never fully learned how to self-soothe while falling asleep, and sleeping forever more became a struggle.

I hated sleeping out because I wouldn’t get a good night's sleep. I hated camping because I couldn’t sleep. When I moved, it would take me months to settle in. Sharing a bed with a new partner rattled my sleep routine for months. 

My nervous system remained on high alert, convinced that I was just a troubled sleeper. 

This went on for years, well into my adult life, and well into my 30’s. 

I have studied yoga and Ayureveda for over a decade, have a master’s degree in mindfulness-based clinical mental health, and have been into nutrition and herbalism since I was 18.

Suffice it to say, I have tried MANY, if not ALL, of the sleep supplements and “best practices.”

Then, I listened to a podcast that changed my life (more on that below). 

And all my failed attempts at rest, hundreds of dollars wasted on supplements trying to support me into sleep, went out the door. 

How I Learned to Sleep Better at Night

How did I fix my sleep issues?

I started waking up at the same time every day.

And I want you to, too. 

How can you wake up on time? Wake up at the same time every day.

Your circadian rhythm is guided by your wake-up time, not your bedtime. This is the number one thing that truly changed my life. 

For years, I would prioritize getting eight hours of sleep, regardless of what time I went to bed. 

I’d change my alarm clock around, and if I had trouble falling asleep, I’d push my alarm back to make sure I slept a solid eight hours. But this only created more sleep anxiety for me, as I would get anxious about not getting enough sleep and then not be able to fall asleep. 

This was my cycle for as long as I can remember.

It wasn’t until listening to an episode of Diary of a CEO that this cycle changed. She discusses how research shows that sleep-wake time is one of the most important factors in success and well-being.

Key Takeaways from The Interview:

• Wake up at a consistent time every day

• Limit screen time and light at night

• Move your body without being overly obsessed with exercise

• Don’t eat close to bedtime (I was definitely guilty of this one as a New Yorker with a later bedtime and lifestyle!)

After listening, I decided to commit to two days of waking up at the same time every time and seeing how it went.

Within three days, my sleep issues were solved. 

Here’s what shifted. 

I was tired at night. 

I could hardly keep my eyes open past ten pm, so when I sat down to sleep at night, I had no issues falling asleep. And then, naturally, I woke up feeling rested 8-9 hours later. 

This not only changed my life but also changed my partner’s life. He was a constant snoozer and, just like me, prioritized eight hours of sleep. Before listening to the podcast, he was routinely waking up anywhere from 8-9:30 am on a workday, frantically getting up and rushing to start his day. 

Since the podcast, he has actually woken up an hour before me, discovering that his body needs less sleep than he thought. His new wake-up time is….6 am (NATURALLY). 

Yes, you, too, can learn to wake up without an alarm and wake up at the same time every day.

What is the Best Wake-Up Time?

The best wake-up time is a routine that allows you to wake up around the same time every day.

Think about what works best for your schedule and lifestyle. I need 8-9 hours of sleep a night to feel refreshed, and I prefer to wake up at 7 am each day. Sometimes (rarely) on the weekend, if I have been out late the evening before, I will wake up at 8 am. 

The best time to wake up is the same time every day. 

How Can You Wake up on Time?

If you struggle to wake up on time, try committing to just three days of an earlier, consistent wake-up time. You will most likely be able to fall asleep better at night, which then creates a more restful, deep sleep. You’ll be able to wake up easier in the morning after having a solid night’s sleep. 

If you want to sleep better at night naturally, without the need of sleep aids or supplements, there’s no better place to start than your morning wake up time. 

If you want more support in building a solid sleep routine and improving your self-care, download our free guide with resources to build a sustainable routine.

Julie Goldberg is a licensed therapist and the founder of Third Nature Therapy. Her practice focuses on helping individuals better understand their inner world, befriend their nervous system (instead of working against it), and navigate changing relationships. She offers somatic therapy, EMDR intensives, and Ketamine-Assisted Psychotherapy in Brooklyn, NY.