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When waking up is hard to do, consider the following strategies.
We’ve all had those mornings when we just can’t shake a feeling of sluggishness, even when we’ve technically gotten enough sleep. In an effort to perk up on tired days, many of us load up on cup after cup of coffee.
But over-caffeinating can leave us jittery and anxious (not to mention perpetually running to the bathroom).
Perhaps there’s a better way to banish morning fatigue and get on with your day with the energy you need.
That beloved button on top of your alarm clock may not be so helpful after all.
Spending the last half hour or so of nighttime rest in what researchers call “fragmented sleep” has consequences for your ability to function throughout the day.
Pro-tip: Try the 90-minute sleep cycle hack by setting two alarms — one for 90 minutes before you want to wake up and one for when you actually want to wake up.
The theory is that the 90 minutes of sleep you get between snoozes will be a full sleep cycle, allowing you to wake up after your REM state, instead of during.
Fatigue is a classic symptom of dehydration, and even a mild case can trigger feelings of sleepiness, changes in cognitive ability, and mood disruptions. Let a glass of water freshen up your entire body before you get moving.
Pro-tip: If you find you still can’t shake morning lethargy, try upping your intake of water and other noncaffeinated beverages throughout the day.
There’s a reason it feels so good to stretch when you wake up. Overnight, during REM sleep, your muscles are literally paralyzed (atonia), and reactivating them releases energy-stimulating endorphins.
Pro-tip: If you have a bit of time for morning yoga, take it; just 25 minutes has been shown to boost energy levels and brain function.
Cold showers are reported to reduce sick-day absences from work.
If you don’t want to take a full shower, a splash of cold water to the face, to signal a temperature change to your body, may also do the trick.
Is getting out of bed the main problem? Keep a spray bottle or water mist by your bedside table so you can lean over and mist yourself without even opening your eyes!
Pro-tip: One cult-favorite product is Saborino’s Morning Face Mask from Japan, which has essential oils to activate your senses. In one minute, this sheet mask cleanses, invigorates, and moisturizes your skin.
Note: People with sensitive skin may want to avoid this product.
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The jury is still out on whether breakfast is the most important meal of the day. But research does say that skipping this first meal can negatively affect your energy and ability to pay attention throughout the day.
Food is fuel. Give your body some calories to put it into action at the start of the day.
But if you’re working out in the morning, remember to eat after, not before.
This will (a) burn more calories, (b) boost your metabolism, and (c) help you avoid an unsettled stomach.
Pro tip: Build a fatigue-fighting breakfast instead.Since what you eat at breakfast can affect how you feel for hours, making the right choice is critical for your morning.
Reach for a combination of fatigue-fighting foods like lean proteins, whole grains, nuts, and lower-sugar fruits.
All breakfasts are not created equal, so take stock of your morning food choices. Sugary items like sweetened coffee drinks, pastries, and breakfast cereals can lead to the classic blood sugar spike-and-drop that leaves you feeling drained.
Pro-tip: Pay attention to nutrition labels to see how much sugar you’re getting at breakfast — and cut back wherever possible. Keep whole foods like apples, carrots, and oranges on hand for easy access.
That’s right, we said less coffee — but not none! Though coffee has plenty of health benefits, chugging a lot in the morning may indirectly contribute to increased fatigue later in the day.
Participants in one study reported feeling more tired the day after they had consumed caffeinated drinks. Experimenting with a reduced amount of caffeine in the morning actually may make you less tired.
Pro-tip: Avoid the big mugs. Purchase a smaller cup, if you have to, to help reduce the amount you drink.
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Sunlight bumps up your body’s serotonin levels, leading to improved sleep — and, therefore, increased daytime energy. And, according to a series of studies at the University of Rochester, spending time in nature “makes people feel more alive.”
Sounds like a very good reason to carve out a portion of your morning in the great outdoors.
Pro-tip: If going outside is a chore in the early morning, adjust your curtain so that the sunlight seeps in when you’re getting ready to wake up.
Sure, when you want to crawl back into bed, exercise may sound pretty unappealing — but it may be exactly what your body needs to get help booting up.
Research consistently correlates aerobic exercise with reduced fatigue.
See if you can squeeze in a quick walk or bike ride, or try a longer workout for even more benefit.
Pro-tip: When pressed for time, get your body up with a few rounds of high-knees and jumping jacks. Even 30 seconds of torso twists could do the trick, or plan a short cardio commute on your way to work.
Is it possible that negative feelings about your job or stressors at home are draining you of morning oomph?
You may not be able to fix certain situations overnight, but once you’ve identified them as a source of mental and physical exhaustion, you can often take some action to alleviate them.
Pro-tip: Streamline harried mornings at home by making school lunches the night before, or make time for morning meditations and create calm before your day begins.
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Sometimes all we need for an energy boost is a little excitement on the horizon.
To beat morning fatigue, consider scheduling a phone call with a friend during your commute, penciling in an outdoor walk on your midmorning break, or pre-making an appealing breakfast that calls you out of bed.
Pro-tip: Let another schedule determine yours. Make an earlier morning podcast or radio show part of your wake-up routine.
If morning fatigue becomes a chronic problem, it could be caused by depression or anxiety. People with depression can feel worse in the morning or only feel depressed in the morning.
The only way to know, however, is to track your mood or see a professional.
Pro-tip: Dig a little deeper. Asking some key questions about your mental health state may reveal an underlying condition that needs professional attention.
If your bedtime habits can have so profound an effect on your rest, so too could your waking routine. You’ve probably heard of sleep hygiene — the handful of best practices that help you fall asleep at night.
These include:
Getting up at the same time each morning helps maintain circadian rhythm, the internal biological clock that’s responsible for feelings of sleepiness.
Make an effort to rise at the same time every day — even on weekends — to see if you can banish the midmorning slump.
Sarah Garone, NDTR, is a nutritionist, freelance health writer, and food blogger. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food.
If you’ve ever wondered how to wake up early in the morning without feeling groggy, you’re not the only one. Even if you are sleeping on the comfiest, best mattress for your body, feeling refreshed in the morning isn’t always easy.
How to banish morning fatigue: quick tips
1. Don't hit that snooze button
2. Drink water as soon as you wake up to hydrate
3. Open the curtains and let light in - this signals to your circadian rhythm that sleep time is over
4. Do some light stretching to warm-up your body
5. Eat breakfast soon after waking
6. Have something to look forward to
This can lead to a serious snooze button habit, which isn’t great for your sleep (even if it does feel wonderful to sink back under those warm covers for an extra 10 minutes).
Starting the day feeling tired and groggy can also lead to a lack of focus and reduced motivation, so the siren call of caffeine gets all the louder. But as caffeine has a half-life of up to eight hours, it could still be in your system come bedtime. Luckily, there are things you can do to get out of this cycle.
So if you’re tired of feeling tired in the morning and want to know how to wake up early and still feel refreshed, we explore exactly that right here.
The best approach? Take it day by day to avoid overwhelming yourself with too many changes. You’ll soon be waking up early in the morning, feeling refreshed and ready to go.
If you’re addicted to the snooze button, the idea of waking up early and feeling good about it may sound like utter fantasy. Truth is, while it’s hard to begin with, after a while you can train yourself to wake up early naturally (without the use of an alarm clock - yes, really) and enjoy it. Here’s how:
(Image credit: Getty )Most adults need seven to nine hours of sleep a night, so the first thing to do is work out how much rest you need in order to wake at your chosen hour.
At first, start by going to bed 15 minutes sooner than you normally would, then gradually get earlier until you wake more easily when the alarm goes off.
While the results might not happen (literally) overnight, experiment a little until you hit the sweet spot. The key is to then maintain this bedtime and wake-time hour to support your body’s circadian rhythm.
A bedtime routine helps prepare your body for sleep by letting your brain know it’s time to switch off. This involves winding down around 60 minutes before bed, so set a reminder to switch off screens, dim the lights and relax.
You could have a warm bath, read or do some breathing exercises. We're big fans of the military sleep method, as well as the 4 7 8 sleep method for falling asleep faster.
Keep your sleep and wake times consistent so that your body gets used to your new routine. You’ll soon find you’re better prepared for sleep, making it easier to wake up once the alarm goes off in the morning.
Pressing snooze can have negative effects on our sleep, as these micro periods of snooze don’t allow the body enough time to fall back into restorative sleep. Not only does this add to ‘sleep inertia’ (that punch-drunk feeling), but, says Reena Mehra, M.D., M.S., Director of Sleep Disorders Research at the Cleveland Clinic , it can have a detrimental effect on blood pressure and heart rate.
(Image credit: Anastasiya Vragova / Pexels)Prioritize getting enough sleep each night so you aren’t creating a sleep debt and can get out of bed without feeling the need to hit the snooze button again.
Bonus tip: place your alarm clock across the room from your bed, so that when it does go off you’ll have to get out of bed to switch it off.
Once up, get your body moving and resist the urge to climb back under those covers.
This is another great cue for your body that it's time to be awake and alert, rather than snoozing. Studies also say that missing out on breakfast can impact your energy levels and ability to focus, but eating early in the morning isn't something everyone can stomach.
If you can't manage a lot first thing, try a small yet healthy snack such as a banana or a small piece of toast with some almond butter. Feeling fuelled at the start of your day will naturally help you feel less tired and more awake.
Your biological clock (circadian rhythm) is controlled by various different factors, including exposure to light - both natural and artificial.
That's why sleep experts recommend going for an early morning walk outdoors to get that light exposure, which in turn lets your body know that it's time to be awake and alert.
So if you get plenty of light exposure early in the day, you'll feel more tired at night and wake up earlier in the morning. Over time, you may even find that you can do this without needing to set an alarm. Just ask Oprah.
When you wake up, get out of bed and open your curtains to let natural light flood in. Also eat your breakfast next to a window that gets good daylight, or consider investing in a light therapy lamp if your home doesn't get much light in the morning.
Cold showers are super-energizing and can make you feel instantly more alert. In fact, research into the effects of cold showers on health and work says that they even help to reduce absences from work due to sickness.
Can't stand the thought of shivering under a cold shower even for just a few seconds? The splash your face and the back of your neck with cold water instead.
It will have a similar affect in waking you up quicker, but it won't be as powerful.
It can take up to ten hours for the effects of caffeine to wear off (for some it’s shorter), which will keep you up at night if you drink coffee into the afternoon. If you aim to have your last cup of coffee by midday, you should be better prepared for sleep. Experiment to find the best cut-off time for you.
On a similar note, eating lots before bedtime can cause disruptive sleep, making it more difficult to wake up early in the morning and not feel tired. Try to stop eating three hours before bedtime, and, if you do need a snack, then keep it light with protein-rich healthy foods like nuts.
You can also drink herbal infusions before bedtime to help you nod off – ingredients such as chamomile, valerian and lavender are all said to promote healthy sleep.
Whether your day starts at the office, taking the kids to school, or with an early college lecture, knowing you'll be rushing around from the moment you open your eyes is enough to make you want to stay in bed.
Instead, plan in an early morning activity that you'll enjoy so that you have something to look forward to. That could cooking breakfast over video with a friend, or taking an early morning fitness class at your favorite studio.
Sleep hygiene includes making sure you follow the same bedtime routine each night, and wake up at the same time each morning. You should also go to sleep in a clean, uncluttered and quiet bedroom.
Your room temperature is also important, with the best sleep temperature being 60-68℉.
Consider opening a window to allow a cool breeze to circulate, or program your heating to a sleep-friendly temperature before bed.
Your bedroom should be dark so that your brain knows when it’s time to switch off for sleep. If the room is too bright, think about investing in some dimmable night lights instead, or if you have the glare of lights coming in through your window, try blackout blinds or drapes or wear a comfortable eye mask.
There's plenty you can do to ensure you're getting good sleep and waking up early without feeling tired, but the main thing is not to worry about any of it too much. If you adopt a good bedtime routine and you stick to it, getting up at the same time early each morning, after a while your body will start doing it automatically. The bonus is that it will help you fall asleep faster at night too.
Outside of this, make sure your bedroom is optomized for sleeping, and that you have the best pillow for the position you like to snooze in.
If your bed has seen better days yet you can't replace it right now, consider investing in a good mattress topper to give you the extra comfort you need to sleep better.
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Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsGrace is an experienced sleep writer and mattress reviewer who also contributes to our sister site TechRadar, among other Future plc brands. She's a big fan of organic sleep products and has recently invested in a wool mattress topper that she quite happily describes as "life-changing." (Hey, we're serious about our sleep products). When she isn't testing mattresses or writing about sleep, Grace enjoys reading and creative writing, and incorporates meditation and yoga into her wellness routine.
Morning. The subway train takes passengers to work. Their faces express discontent, they themselves are rumpled and sleepy. How do you make sure you don't become one of them?
There is a whole range of actions to start the morning right. You can choose the ones that suit you, you can combine, you can do one thing if it works. We will list progressively: from the moment when you just opened your eyes, to full awakening.
For example:
For greater effect, you can perform a set of morning yoga exercises - they can be found freely on the Internet, but it is better to consult experienced teachers.
Let's start with the fact that the optimal time for healthy sleep
is at least 7 hours. If you sleep less than three, then no matter how hard you try, you will not be able to wake up easily. Between three and seven hours of sleep, there is a chance of a comfortable awakening, but the body will be exhausted and tired quickly. Seven hours is the minimum, and you should not experiment with health. What to do if there was no daily routine and now you need to get up early? There are a number of measures, simple and clear. Prepare yourself for morning awakening in advance:
If you feel sleepy despite your best efforts
, you may want to see a doctor.
Stick to your sleep schedule - wake up and go to bed at the same time. In this way, you will consolidate the habit and after months you will be able to wake up without an alarm clock. But if drowsiness appears earlier than usual, do not suffer - go to bed.
Another important point: your awakening depends on how quickly you can fall asleep. As you know, we sleep in cycles of 90 minutes. During this hour and a half, a person manages to visit both the REM and non-REM sleep phases. We will not go into details of what each of the phases carries, but turn to the calculations. To wake up vigorous and full of energy, you need to do it at the end of the cycle, that is, if you go to bed at 23.00, then it will be better to wake up at 06.30 or 08.00. In this way, you will save the length of the cycle, and it will be easier to open your eyes than if you set the alarm for 07.
00. To wake up on time, count this moment - set the alarm for the right time. To fall asleep faster, remember the position in which you wake up. This is the most comfortable position for your body, and in it you will fall asleep earlier than in others.
Daily routine before going to bed, without straining the brain and muscles, will set the body up for the night. Here, brushing your teeth, lightly cleaning the room, playing with pets, or anything else is best. The main thing is to do it constantly, so that over time the body begins to get used to them as preparation for sleep. Quite often, musty or dirty air in the room prevents you from falling asleep quickly. This is due to the fact that the body allocates additional forces for proper air exchange. To prevent this from happening, it is necessary to constantly monitor the air quality in a room or apartment. Check if the ventilation system is working
, ventilate the rooms just before going to bed, try not to smoke or ask your neighbors to do it in other places.
If you still find it difficult or uncomfortable to breathe as a result, get an air purifier. And even better - a breather. It is a compact supply ventilation with the ability to heat and purify the air and control parameters from a smartphone. Find your own way to keep
fresh in your apartment.
Stretch. Before going to bed, do some stretching exercises. In this way, they will become more relaxed, and it will be easier for you to get into a comfortable position and fall asleep. Sports will have a great effect on your well-being: swimming, running, strength exercises - all this contributes to the proper functioning of the body and good sleep. Try to look at night photos of sleeping people: in the subway, in class, at work - it doesn’t matter. The main thing is that the person sleeps. Then your brain will feel more tired, it will quickly start demanding a reboot, and you will fall asleep. The average temperature in a room for good sleep is 15-20°C. See to it that it is maintained.
If you have purchased a Breezer, set these parameters for the night. Turn off everything that can give extra light. Nothing should distract you from a good sleep. If this is not possible, get an eye patch and wear it at night. If you follow these tips, follow the daily routine and play sports, you will understand how easy it is to wake up in the morning, be alert all day, be in a good mood and have time for everything planned. Good dreams and cheerful morning!
January 26, 2011 Health
If the alarm clock in the morning does not save you for a long time, and the bed does not let you out of its strong embrace, it does not matter. We will show you how to learn how to get up early and stop hating the whole world after waking up.
We have long divided people into owls and larks according to the time when they wake up and when they work better. I am more of an owl than a lark, because the night for me is something special.
It is at night that wonderful thoughts and ideas come to mind. But inspiration is inspiration, and life dictates its own rules, and we can’t always go to bed and get up when we please. You still have to wake up early in the morning.
The child needs to be taken to the kindergarten by 8:30, and the manager vaguely resembles the principal of my school, so I'm a little afraid of her - it's better not to be late. You still have to get up early anyway, and often it turns into a whole quest: wake everyone up, feed, wash, and dress some. Folk wisdom “Raise - lifted, but forgot to wake up” - this is about me. And, as always, interesting tips and a look at the problem of getting up early from a slightly different angle come to the rescue.
Arina Nikitina offers 25 tips for those who find it hard to wake up early. Items 1 and 25 are my favorites. :)
1. Find the cause of . That is the reason to wake up early. It could be a statement that only losers sleep late, or that there is a lot to do, or that at 10 a.
m., all the sun loungers on the beach are already occupied with towels of more nimble vacationers. Find your motivation.
2. Forget the Snooze alarm button. Put it clearly at the right time (6-7 am). The alarm clock rang - do not pull your hand to the Snooze button, but get up!
3. Be aware of the consequences of your “just 5 more minutes!” Personally, my 5 minutes can turn into all 10, and sometimes 30 minutes. Every extra minute spent in bed can cause you to fall asleep again.
4. Sleep well and get enough hours of sleep. If you can't sleep, it doesn't matter what time you get up. You will still feel overwhelmed. Healthy and full sleep is the basis of your vigorous day.
5. Make your bedroom a pleasant place to relax . From the color of the wallpaper on the walls to the pattern on your sheets, these are all very important factors too. So is the pillow you sleep on.
Even better, if you position your bed so that the morning sun shines directly into your eyes, then you will definitely not sleep for a long time.
6. Open the window. I myself have noticed more than once that one has only to ventilate the room well before going to bed, as you fall asleep much faster.
7. Correct sleepwear . It should be comfortable. Nightgowns that end up on your ears in the morning are not very conducive to sound sleep.
8. Sleep with happy thoughts . And do not try to scroll through the preparation for the delivery of the project in your head.
9. Create your own bedtime ritual . For my child, for example, this is a mandatory reading of a book and a glass of water at night (milk cannot be slipped yet). For you, it can be listening to pleasant music or reading a book.
10. Avoid "night traps" . This is when your hand reaches for an interesting magazine or book, or maybe a TV remote control or computer to see if someone has commented on your post. The latter is especially dangerous, since we are all familiar with "Honey, someone on the Internet is wrong!".
11. Dinner should be light. And avoid alcohol and caffeinated drinks at night.
12. Take a bath before going to bed . You can use lavender oil - very relaxing. For children, it is good to brew a sedative collection and add to water. Although on particularly difficult days, such a bath is suitable for you.
13. Try to go to bed always at the same time . And even on weekends.
14. Turn off all lights completely. It is best to sleep in total darkness. If a night light is on, your body will not be able to fully relax and will be on guard all the time.
And what is healthy and sound sleep here ?!
15. Find the correct alarm ringtone . It should not be too soft, otherwise you just won't wake up. But it is also better not to choose too sharp and loud. She can be quite annoying. It would also be nice to put the alarm clock somewhere far away so that you have to get up for it.
16. Wake up? What about stretching? Good and correct stretching is very helpful. They should not be sharp, otherwise you risk pulling your leg or back or getting a cramp as a gift. Stretch gently and sweetly.
17. Charge . As children, we were forced to do exercises in kindergartens and primary classes without fail. And who can boast of daily morning exercises now?
18. Water glass . After waking up, it would be nice to drink a glass of water. Water will help your body wake up and remove the substances accumulated during the night.
19. Unobtrusive reminder. Still having trouble waking up? Try, for example, hanging your plan for the week or day in the bathroom next to the mirror. While you wash your face and recognize yourself in the mirror, at the same time you will read what you have planned.
20. Comfortable get-up clothes . It can be a bathrobe, slippers or warm socks (very important in winter, when you don’t really want to get out of bed).
21. Find a friend in misfortune , that is, someone who will not allow you to stay in bed after the alarm goes off. And even better if this person is very positive and energetic. Then the kick will be something like a charge of vivacity.
22. Be prepared for bad surprises. When you are sleeping sweetly, you may be awakened by a late call or bad sleep. And after you wake up, falling asleep quickly again may not work.
