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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.
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Articles
How to wake up early without an alarm clock
By noon, you have already moved mountains, received satisfaction from what you have done and relaxed. 
Or you can simply calculate how many one and a half hour intervals will fit during your sleep. If you get up in 6, 7.5 or 9hours - excellent, and if not, then it is better to adjust the rise time. For example, you go to bed at 23.00, and you need to get up at 6.00. In this case, it is better to shift the time of getting up to 5 am to get 4 hour and a half sleep cycles. After all, waking up in the middle of the cycle, you can feel overwhelmed all day. 
Contents of the article
People are usually divided into larks and owls, the former wake up early in the morning without difficulty and are ready to run on business, while the latter like to go to bed late and wake up for a long time in the morning. Many owls are convinced that it is impossible to change their biological clock and get up early in the morning easily. But if you have a goal and the need to change your usual schedule, then everything will definitely work out. We have prepared instructions with which you can learn how to wake up early in the morning. We took some of the useful recommendations from our free course "What prevents us from achieving our goals.
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Before you decide to change your daily routine, you need to analyze your daily routine: what time do you start work or school, what household chores do you perform, how much time do you spend with family and friends. For example, if you work until 10 pm, then it will be difficult for you to get up at 5 am, you simply will not be able to work productively later. When you understand what time you need to wake up, you can proceed to the following steps:
The desire to get up early cannot arise from nowhere, there is always a good reason. For example, you decide to start a healthy lifestyle, eat right and adjust your daily routine. At first, when you start to change your schedule, the body will rebuild, you will be more tired, your efficiency will decrease. In order not to give up at the very start and not return to the usual mode, you need to set goals. It is precisely the clearly set goals that motivate us, they will help to open your eyes at 6 in the morning, despite the fact that you do not want to sleep much.
Also, to the goal, you need to prescribe tasks, by performing which you can step by step come to the result.
In order to wake up early and feel fresh, you need to prepare in the evening. The first thing to do is put all your gadgets away 1 hour before bed. The bright screen of a smartphone, tablet or laptop worsens the quality of sleep and the speed of falling asleep. Be sure to analyze the past day and think over a plan of action for tomorrow, this will help you sleep peacefully and not worry about problems. Read before bed, reading a book is great for relaxing and helping you fall asleep faster.
It must have happened to you when you went to bed at the usual time, but woke up rumpled and tired in the morning. The quality of sleep is affected not only by a comfortable bed and an airy blanket, but also by other factors. For example, if you drink coffee 4-5 hours before bedtime, you are unlikely to be able to fall asleep at the right time.
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