Khaberni - Professor Roman Bozonov, a sleep specialist, stated that anyone can wake up in the morning without an alarm at their own pace within two weeks.
According to him, the biological clock can be adjusted in any direction, as it is not linked to astronomical time, and a person can adjust it as they wish.
He points out that if a person starts waking up at the same time every day and gets enough sleep at night, their body's internal rhythms will adapt to their intended schedule. In this case, they will not even need an alarm, as they will wake up at exactly the same time every day.
The professor cites long-haul flight disruption as an example, where initially a person struggles with sleep disruption when flying to another part of the world, but their body soon adapts.
According to him, there is also the concept of time difference, which occurs when a person wakes up early during the weekdays, and sleeps until lunchtime on weekends. In such cases, the body does not distinguish between the start of the morning and the start of the night, and cannot adapt to a single schedule.
He says: "But if a person simply wakes up at the same time for two weeks, regardless of weekdays or weekends, all hormonal processes and their entire sleep pattern will adapt to the usual wake-up time."
The professor recommends, to establish a lasting habit, simply make a great effort and wake up at the same time every day for two weeks. Because the body, when waking up early consistently, will determine its own bedtime. For example, if a person starts waking up at exactly 7:00 AM every day, they will feel like sleeping between 21:00 and 23:00 every day.
