Use a wake up policy to aid you in your sleep.

Ever find yourself tossing and turning at night? You wake up unexpectedly, see it’s still dark outside, and realize it’s too early to start the day. Even though you’re awake, you know that going back to sleep could leave you feeling groggier than if you just got up now.

So, what’s the best move?

I'm not here to tell you exactly what to do, but here’s what works for me: I set a wake-up policy. My usual wake-up time is around 7 AM, with a goal of waking up at 6 AM, and a general latest of 8 AM. But what happens when I wake up before 6 AM—say at 3 AM, 4 AM, or 5 AM?

Plan Ahead: Decide Before Sleep

Making decisions when you’re half-asleep is never ideal, so I establish a plan before I go to bed. My policy is simple: if I wake up before 5 AM, I go back to sleep, aiming to get up around 7 or 8 AM. If it’s 5 AM or later, I get up.

However, I also allow some flexibility, letting my intuition have a say.

Sometimes my body signals that I need more rest—heaviness in my head, eyes, or overall fatigue. If I sense this, even if it’s 5 AM, I try to go back to sleep. This decision-making process is based on personal experience: learning what certain feelings mean and adjusting accordingly.

Two Types of Decisions: Global & Local

There are two ways to approach this kind of decision-making: the global and the local. The global scope involves a general policy you commit to for at least 90 days. The local scope is day-to-day, taking into account factors like your bedtime or current physical state.

For example, did you stay out late until 2 AM? Are you feeling a bit under the weather? In these cases, waking up at 5 AM is not a good idea! If late nights are a regular part of your routine, you’ll need a different policy. Otherwise, just know that some days, life happens, and it’s okay not to stick to your usual plan.

The Rewards of a Wake-Up Policy

Implementing this kind of policy has been incredibly rewarding for me. The biggest benefit? Reduced decision fatigue. By setting guidelines in advance, I no longer spend mental energy each morning deciding whether to get up or stay in bed.

How might your sleep hygiene improve if you were to create wake-up policies of your own?