secara jujurnya aku mengaku sejak dari kecik lagik sampai la dah sekolah, dah abis ngaji kat U & dah kawen pon, the most bad habit i had - bangun lambat! seblom kawen dulu, kalo weekend tu aku mmg jarang sangat nak 'jumpe' waktu pagi. bangun² je dah kol 12. so siang ari bagi aku adalah terlalu amat singkat. *hehehe* tapi kadang² bila pk balik, logik la kalo aku bangun lambat pon sbb aku tido pon lambat. stakat kol 1 atau 2 pagi tu bagi aku malam masih muda lah..
tapi bila dah kerja ni, aku kadang² bengang jgk la ngan bad habit ni yang tanak berubah² lagik. bangun lambat, masuk keje pon lambat la kan. formula yg amat senang. so aku pon wat la actvt menggoogle aku.. & at last aku jumpa article ni kat wikiHow.com. thanks wikiHow!
How to Wake Up On Time
Do you have trouble waking up on time in the mornings despite desperate attempts to do so? *yes, of course i always do!!* Are you afraid you might lose your job or fail a class because you can’t get up in time? *nodding* While most people can simply set an alarm clock and get up at the desired time, almost everybody has trouble rousing themselves at some point, and many people frequently sleep through their alarms. *i am the one* If you’re chronically late for work, or if you just need to make sure you don’t miss your flight early tomorrow morning, read on.
Steps
1. Get enough sleep.
It’s hard to drag yourself out of bed after one night of inadequate sleep, and chronic sleep deprivation (a sleep deficit) makes the task even harder. Determine how much sleep you need and make sure to get about that amount each night. At a bare minimum, when waking up on time is crucial, you should try very hard to go to sleep for at least seven hours, even if you have otherwise restful sleep patterns. Your body can't "store" sleep. *more or less 7 hours aku tetap bangun lambat..*
2. Get into a rhythm.
Your body’s clock follows a circadian rhythm. If your rhythm is set properly, you may be able to regularly wake up refreshed without an alarm, but if it’s not you’ll wake up groggy or even sleep through your alarm altogether. Make an effort to get to bed and to get up at about the same times every day. If you work changing shifts or otherwise have to adjust your schedule, your rhythm will be thrown off for a while, but you can reset it over a few days. *hmm...*
3. Adjust for your sleep cycles.
The typical human sleep cycle is 90 minutes. Adjust the time you wake up or the time you go to bed so that you sleep for some multiple of 90 minutes (6, 7.5 or 9 hours, for example), and you’ll wake up more refreshed. *aku penah tido awal semata² nak bangun awal, tapi aku tetap bangun lambat PLUS migrain!!*
4. Sleep well.
Eight hours of sleep won’t help you much if you don’t get quality sleep. Minimize disturbances that may wake you up in the night:
- Get a comfortable bed
- Set your thermostat so you’ll sleep at a comfortable temperature
- Reduce external noises by closing windows, turning off the TV, or using a device that generates constant “white noise.”
- Guard against mosquitos if you are in a place where mosquito problem is , take preventive measures so you are fully guarded against them when asleep.
- Consider getting a larger bed or sleeping in separated beds if your spouse or partner wakes you up with his or her tossing and turning. Better yet, get a mattress that absorbs motion and will not be felt by your partner.
- Abstain from caffeine and alcohol, especially at night. *tido aku sume yg berkualiti..ngee*
5. Get the right alarm clock.
Some people need a very loud, harsh alarm, some can’t wake up to the radio, and some find that gradual waking works best. There are even alarms to stick near you that will vibrate to awake you. Experiment to find the alarm clock that’s best for you. *the one & only that works for me is NOKIA hp alarm clock. yang lain, bazir bateri jer. kwn² aku penah cakap "jam ko berbunyik sampai serak tekak.."*
6. Position your alarm clock so that you have to get out of bed to turn it off.
It’s quite common to reach over to the nightstand, turn off the alarm, and go back to sleep without even remembering doing so. If you have to get out of bed and walk across the room, however, you’re more likely to stay awake. *aku dah penah buat masa zaman blajar dulu..aku bangun pegi shut alarm aku, pastu aku balik ke katil aku & tido lagi sampai terponteng kelas!*
7. Set multiple alarm clocks.
If you know that one alarm will not wake you up permanently, set more than one to go off. You can set them both for the same time if you have trouble hearing just one, or you can set the second to go off 5-10 minutes after the first. You may find it helps if they make different sounds. *mesti pagi² dah tension kan..sana sini memekak*
8. Get someone to help you.
If your spouse or partner doesn’t have trouble waking up on time, ask him or her to help you wake up and to make sure you stay awake. A reliable roommate might also be willing to help if you give him or her a few bucks or cook breakfast. You could also ask a friend to call you in the morning and talk to you for a minute or so until you become fully awake. If you can’t find a reliable friend who’s willing to help, get a wakeup call. Long a staple in hotels, wakeup calls to your home or cell phone are now available by subscription or for one-time calls. *spouse pon macam lebih kureng je ni..*
9. Get out of bed if you wake up a few minutes before your alarm rings.
Because of nightly hormonal changes to natural sleep cycles, many people find that they wake up a few minutes before their alarm goes off. If this occurs, consider it a sign that you’re ready to get up. If you go back to sleep to wait for the alarm, you’ll likely feel more drowsy. *time tido, seminit pon aku berkira tau!*
10. Brighten up your bedroom.
The body naturally wakes up faster when it’s light out, so keep your curtains open to use the sun to help you awake. If you need to wake up when it’s dark, or if you live in a dreary, cloudy place, consider using a timer on your bedroom lamp or getting a light box or a bedside dawn simulator. *ini biasanya jadi weekend la. kalo weekdays tak sempat sunlight masuk bilik aku, i have to bangun! kalo weekend, rasa je ada cahaya masuk bilik aku, aku usung bantal bawak kuar g living room plk..*
11. Get pumped.
When you wake up, get out of bed immediately, switch on some music (the more energetic the better), and get moving. Do some calisthenics or quickly go about your morning routine. *nak bagi aku migrainkah pagi² dah menari..uhhh*
12. Take a shower as soon as you get out of bed.
Alternating the temperatures between hot and cold to get your circulation going. Use shower gels with ingredients such as lemon or peppermint essential oils to help make you more alert. If a shower is not possible, try putting a couple of drops of essential oils onto a tissue and inhaling their fragrance. Some alarm clocks now have aromatherapy components built in, as well. *hmmm....have shower immediately??*
13. Have a drink.
Drinking some water as soon as you wake up stimulates the body and will help you stay awake. If you need something stronger, try coffee or herbal tea containing dragonfruit or grapefruit. If you have trouble making it out of your bedroom without coffee, consider putting your coffeemaker in your room and setting the timer so that a cup of Joe will be waiting for you when you wake up. *tido kat dapur lagi senang kan. everythings are there!*
14. Use a very loud alarm like the windup clock.
Place the clock inside a kitchen pot or other metal container turned upside down. *heart attack maybe?*
cemana nak bangun awal kan? ada je alasan aku. satu cara je aku boleh bg aku bangun awal. aku kena ada seswatu yang memotivate kan aku. contoh: sampai lambat kat ofc, no parking. kena park kat blakang kena jalan jauh..uhh tanak la kan. so bukak je mata pagi² tu, terus terpikir benda² macam ni.. tapi jap je berpikiran matang macam ni, lepas tu jadik lagik. + skrg ni plk dah year end, so park mmg byk 0 la kat ofc aku sbb ramai yg cuti... so dah takde benda yg boleh memotivasikan aku pagi². harapnya next year bangun pagi akan ada lah dalam wishlist new year aky yer! hehehe..
kak lom, maybe kalo ada baby segalanya akan berubah??hmm..
