*This article is for general information purposes only and is not intended as medical or other professional advice. Visit the links within the text for sources. Casper has not independently verified the sources.
There’s two types of people in this world: early birds who bounce out of bed at the first glimpse of sunlight and night owls who pull the covers over their head when it’s time to wake up.
Even if you fall into the second category, you can still learn to love mornings. Little changes to your routine can make a drastic difference so you feel ready to take on the day.
Some of these tips are great additions to your morning routine to feel more alert. Others you can implement as lifestyle changes to make sure you get enough sleep and are prepared for the next day. Here are some tips to help you get the sleep you need and wake up early.
A few extra minutes of sleep can be appealing, but resisting the temptation will make it easier to get up. That’s because drockling (the official term coined by sleep specialists in the ‘70s) throws off your body’s internal clock and leads to that groggy feeling called sleep inertia. Sleep inertia can last two to four hours, making those ten to twenty extra minutes less appealing when you consider your whole day.
Your body needs natural light to reset your internal clock. Start your day by opening the shades, but keep in mind filtered sunlight isn’t good enough. Direct sunlight exposure is best. Within an hour of waking, try to get outside for a walk or have your breakfast on the patio.
No matter how rushed your morning routine, you can spare a few minutes to make the bed. It gives you a sense of accomplishment, gets you moving and makes it harder to crawl back under the covers.
Not only do the natural sugars in orange juice give you a rush, its bright color can help stimulate concentration and increase energy.
Pour yourself a glass in the morning for the visual effects, as well as the nutrients and energy boost.
The sound and smell of fresh brewed coffee can be heavenly when you’re struggling to get out of bed. Caffeine boosts serotonin and dopamine levels, which stave off the blues, give you energy and help you to focus. If you don’t drink coffee, you could always opt for a cup of black or green tea.
Before you stumble toward the carafe, you should rehydrate yourself after going hours without water. It can jumpstart your system and ensure that your body processes work efficiently. Starting the day with two glasses of water will keep you hydrated and make you feel more awake.
After six to eight hours of stillness, our bodies need to move. Add stretching to your morning routine to release the buildup of connective tissues in your muscles and reduce stiffness. It helps wake up your body by boosting circulation and decreasing pain.
Exercising in the morning can boost deep sleep, meaning you wake fewer times after initially falling asleep at night. It also gets your blood pumping so you feel more alert in the moment (and throughout the day). Exercise any time of day is beneficial, just make sure you don’t schedule a workout too close to bedtime or you may have trouble falling asleep.
Certain scents such as peppermint, citrus, rosemary and eucalyptus are known for their energizing properties. It’s easy to incorporate these scents into your morning routine using essential oils, shampoos or body washes. You could also try eating a grapefruit for breakfast or slicing a lemon to add to your tea.
Just as some tunes are great for relaxing at the end of the day, cheerful music in the morning can boost your mood and get your body moving. Instead of waking up to a buzzing sound that you’re anxious to turn off, try setting your alarm to a song with a strong beat and positive vibe.
Stress can make you feel tired and meditation is a great way to reduce stress and improve concentration. A few minutes of relaxation can help you feel more ready to take on the day, and keep you from feeling burnt out early in the morning. You can even use an app to replace your alarm with a guided meditation.
Your body needs fuel to start the day and the choices you make can leave you with an energy deficit (especially if you skip this all-important meal). A high protein breakfast enhances human performance and alertness. Don’t let a time crunch cause you to miss breakfast; you can throw all these ingredients into a delicious smoothie to go.
Your circadian rhythm dictates what time of day you’ll feel alert or sleepy. If you get enough sleep (most people need seven to nine hours), you can train your body to wake at the right time by creating a consistent rhythm. Move your bedtime back by 15 minute increments each week until you’re going to bed early enough to wake fully rested.
Drinking caffeine six hours before bedtime has disruptive effects on your sleep and can reduce your total sleep time by an hour. If you know you need to be in bed by 10pm, you should avoid a 4pm coffee run. We can all lose steam mid-afternoon, but our tips below to help you power through without caffeine.
Up to 20 percent of Americans use alcohol to fall asleep. While it can make you feel drowsy, it interrupts your circadian rhythm and can cause you to wake in the middle of the night before you’re truly rested. Plus, a morning hangover can cause irritability, sickness or fatigue.
Resist the temptation to reply to one last email before you fall asleep. Just like caffeine and alcohol, blue light can be too stimulating before bedtime. It surpresses the release of melatonin, which helps induce sleep and delays your body’s internal clock. Consider setting a digital curfew a half hour to an hour before bed.
The midday slump is real, and reaching for caffeine or sugar may seem like a quick fix. However, both can keep you up at night if you have them too late in the day. The last thing you want to do is start a cycle where you get even less sleep. Fortunately, we have a few suggestions on how to wake up naturally.
If you’re still waking up exhausted, you may need to look at the quality of your sleep. Investing in a comfortable mattress, sheets and pillows can help turn your bedroom into a sleep haven. The amount of sleep you get each night, as well as the quality of that sleep, can make all the difference when it comes to waking up well-rested and refreshed.
It's only 3 p.m. with a few more hours to go till work ends. Yet, your eyelids are drooping, and you can't resist the urge to snooze at your desk. The question is: How do you wake yourself up when you’re tired to get through the day?
As you'll learn below, it's OK to feel tired at certain times of the day. But if you're constantly tuckered-out, high sleep debt and an off-kilter circadian rhythm (your internal clock) are usually the two main instigators.
Below, you'll learn scientifically proven tips on how to wake yourself up when tired. But keep in mind that these hacks are only temporary at best; you're better off keeping your sleep debt and internal clock in check.
Disclaimer: This post is not intended as medical advice. While the RISE app is designed to support natural sleep and boost sleep hygiene to address symptoms of sleep deprivation, it does not treat medical conditions such as sleep apnea and restless legs syndrome.
PSA: It’s OK to Be Tired at Certain Times of DayAs much as we would like to be “on” all the time, the human body isn’t like the Energizer Bunny, raring to go 24/7. Even time management hacks, like the Pomodoro technique, are aligned with the rest-activity cycles of your circadian rhythm (the internal body clock). At Rise, we refer to these fluctuations as “energy peaks and dips” for a more relatable term.
On the RISE app, you’ll notice three periods where everyone experiences low energy levels, even when you’ve had enough sleep:
Perhaps you find yourself running on low fuel even outside of your low-energy periods. It’s hard to focus on an important meeting or spend quality time with your family when you’re constantly yawning. Here's the thing — you don't have to feel tired all the time.
The first trick is to keep your sleep debt low by outsleeping your sleep need (the genetically determined amount of sleep your body needs).
You can do this via one of the four ways:
The second trick is to keep yourself circadianally aligned. Even if you've met your sleep need, not playing to the tune of your circadian rhythm can make you feel out of sorts. A prime example would be social jetlag, in which your social and biological clocks are out of sync. For many, this entails an early-to-bed, early-to-rise sleep schedule during the workweek and staying up late and sleeping in on the weekends or days off.
The best way to work with your body clock is a consistent sleep schedule that meets your sleep need. If you need help getting your sleep patterns back on track, learn how to reset your sleep schedule.
How to Wake Yourself up When Tired With These Temporary HacksBecause life happens, there may be days where you need more help in the energy department.
This prompts you to search for viable ways to wake yourself up when tired.
Good news, science has a few tricks up its sleeves to temporarily combat your fatigue — temporarily being the operative word here, if effective at all. We also want to caution that some of these hacks may disrupt your sleep-wake cycle unless administered strategically, potentially inciting an endless loop of less sleep and more tiredness.
1. Well-Timed NapsWell-timed naps within your afternoon dip (you can check the exact timing on the RISE app) are a good way to dial down sleep deprivation and the accompanying daytime sleepiness. During your circadian dip, your body is primed to go into hibernation mode, making dozing off easier than ever.
A power nap of 10-20 minutes during this window of time can help you stay maximally productive as you rest and recharge for the rest of the day’s activities. A study by NASA (National Aeronautics and Space Administration) and the Federal Aviation Administration found that pilots who napped for roughly 26 minutes had "improved physiological alertness and performance" than their counterparts who didn't.
If you want a longer-lasting energy boost, consider deeper naps of 40-90 minutes. The trade-off, though, is more intense sleep inertia afterward.
Play It SafeDon’t nap too long or too late in the day, as it can dilute your sleep pressure (biochemically known as adenosine), the key factor that helps you drift off to sleep at night. Use the RISE app to find your best window of time for a daytime siesta.
2. CaffeineCaffeine is a well-known stimulant when you want to wake yourself up when tired.
How it works: Caffeine inactivates the adenosine receptors in your brain, so you don't feel the urge to doze off — at least for the moment. A 2008 study shows that its effectiveness wanes after 3-4 hours. It's also interesting to note that the energizing effects of a cup of coffee (or tea) is more short-lived than naps.
Play It SafeNot many people realize that caffeine stays in your system for up to 10 hours.
So, drinking it too late in the day can incite or aggravate your sleep problems. To avoid this unwanted scenario, add the "Limit Caffeine" habit to your Energy Schedule in the RISE app so you know when to cut off your caffeine consumption based on your unique chronobiology.
For a potent duo, drink a cup of coffee before taking a nap, also known as a "coffee nap." For the record, scientists highly endorse caffeinated naps over coffee or napping alone.
One study involving 12 sleepy participants in a driving simulation showed that 200 milligrams of caffeine coupled with a power nap significantly "reduced incidents to 9% of placebo levels versus 34% of placebo levels for caffeine alone."
Play It SafeTo get the most out of your coffee nap, keep it short (20 minutes tops) to avoid falling into the deep sleep stage. If you're using a coffee nap to combat excessive sleepiness while driving, take note: It isn't 100% foolproof against drowsy driving.
4. ExerciseRegular exercise is one of the pillars of good health and better sleep. It gets your heart rate going and floods your system with feel-good endorphins, dopamine, and serotonin. The result? Not only do you feel more awake, but you'll also likely be in a better mood.
Because natural light is the most powerful circadian cue to wake up your body clock, pair exercise with sunshine. Even if you aren't a morning person, take a short walk in natural sunlight during the afternoon for an invigorating breath of fresh air.
Play It SafeWhile exercise can energize you, doing it at the wrong time can delay your sleep schedule. To make your workout work for you, check out our tell-all guide on exercising before bed.
5. HydrationA glass of water is another simple (albeit brief) pick-me-up. When you're mildly dehydrated, your alertness suffers. Also, studies explain that water intake (no matter if you're thirsty, to begin with, or not) improved self-reported alertness levels.
Just like exercise, the timing of your water intake affects your sleep. Avoid drinking water before bed to minimize middle-of-the-night awakenings because you have to get up to use the restroom.
6. Cold ShowerOn a related note, a cold shower steps up your heart rate, metabolism, and blood flow to instantly revive your senses. If a cold shower isn't possible, say you're in the office, splash some cold water on your face to reap similar benefits.
Play It SafeLimit cold showers to the earlier part of the day. From dusk onward, switch to hot showers and baths to mimic the natural drop in your core body temperature as sleep beckons.
7. AromatherapySpecific essential oils are scientifically proven to boost your attention, alertness, and focus. Eucalyptus and peppermint essential oils, in particular, are known to stimulate and rejuvenate your mind as well as boost your energy levels.
Bear in mind that some essential oils, like lavender, promote drowsiness. They may help you get the hours of sleep you need at night but won’t help you stay vigilant during daylight.
As you've learned, many of the hacks on how to wake yourself up when tired are temporary at best, if effective at all. Rather than relying on them for short-lived energy boosts, RISE offers a more sustainable way of staying awake.
You've guessed it right — it's all about keeping your sleep debt low and learning to work with your circadian rhythm. In other words, practice healthy sleep habits 24/7 to get the sleep you need. Download the RISE app today to perfect your sleep hygiene so that you can feel and function at your best when you need to.
Komsomolskaya Pravda
Photo: GLOBAL LOOK PRESS
It is still dark at 8 am.
Every morning you think, probably, the alarm clock is broken - in the middle of the night it rings. Getting used to the dark winter rise is difficult, because our body “wakes up” from the light, from the sun. In addition, we sleep little, do not get enough sleep, we want to do everything in the world, but there is not enough time for rest. How to wake yourself up if you feel tired and sleepy during the day?
1. The magic of daylight
Natural lighting is a great help to the body that cannot wake up. After all, in daylight, melatonin, the hormone that causes sleep, ceases to be produced. Natural light wakes up and improves mood. So open the curtains, go out during the day from the office, from the house to the street - just walk in the daylight. If the sun is shining, catch every ray. In winter, we are especially deficient in vitamin D, and only sunlight in contact with our skin can help produce it.
2. More water
When we lack fluids, we become dehydrated, which makes us feel tired and lose energy.
So if you fall asleep on the go, drink more water. But not coffee and sweet sodas, namely simple drinking cool water.
3. Proper food
Food can also put us to sleep and wake us up. To wake up, do not skip breakfast. And for lunch, do not eat fatty foods. Eat often and in small portions, the best option is foods rich in proteins. But it is better to avoid energy drinks and caffeine, they will not only not help, but can only harm, accelerating the work of a sleepy heart.
4. Movement is life
If you sit in one position, you will want to sleep even more. Walk. Get moving. If possible, do exercises, stretch all parts of the body - twist your neck, do side bends, squats, straighten your shoulders. If there is nowhere to do exercises, go for water or walk up the stairs to colleagues on other floors.
5. Inhale-exhale
Breathing in the stomach will help you wake up and cheer up. Inhale and exhale through the nose, "inflating" the air, and then "deflate" the stomach.
Gradually speed up the inhalations, exhalations and movements of the stomach.
6. Music
Do not listen to calm relaxing music - you will fall asleep completely. You will be shaken by a rhythmic melody, to which you want to dance, and your foot stomps to the beat. Turn up the volume - Latin rhythms, pop music - what is usually played in discos and fitness classes.
7. Breaks
Find an excuse to take a break every 30 minutes. Clean up the desk, go to other rooms (if you are in the office). Get up and stretch your legs and arms. This will help the blood circulation to "keep up", the blood will run faster, and the body will become active.
8. Fresh air
The sleepy brain needs oxygen to be active. If you can, take a walk or just open the window and take a deep breath. If you fall asleep in the car, put on a hat and open the window for a while.
9. Wash your face
Take a shower in the morning.
If you can stand under contrast, you are a hero. If not, then pour cold water over at least your legs and arms. Wow! And wake up immediately. During the day, you can simply wash your face with cold water several times - this will wake you up and improve your complexion.
10. Stirlitz's dream
Sometimes you want to sleep so much that you can't fight yourself. Well, don't fight. Find an opportunity and close your eyes - at least for 10-15 minutes. Such a short break will give you a lot of energy!
Age category of the site 18+
Online publication (website) registered by Roskomnadzor, certificate El No. FS77-80505 dated March 15, 2021
I.O. EDITOR-IN-CHIEF - NOSOVA OLESIA VYACHESLAVOVNA.
I.O. chief editor of the site - Kansky Viktor Fedorovich
Messages and comments from readers of the site are posted without preliminary editing. The editors reserve the right to remove them from the site or edit them if the specified messages and comments are an abuse of freedom mass media or violation of other requirements of the law.
JSC Publishing House Komsomolskaya Pravda. TIN: 7714037217 PSRN: 1027739295781 127015, Moscow, Novodmitrovskaya d. 2B, Tel. +7 (495) 777-02-82.
Exclusive rights to materials posted on the website www.kp.ru, in accordance with the legislation of the Russian Federation for the Protection of the Results of Intellectual Activity belong to JSC Publishing House Komsomolskaya Pravda, and do not be used by others in any way form without the written permission of the copyright holder.
Acquiring copyright and contacting the editors: [email protected]
101,609
Anti-stressPractices how to Know Yourself
Here are some tips to help mitigate the damage caused by lack of sleep. It is most important to get enough sleep the next night so that sleep deprivation remains the exception rather than becoming a regular occurrence.
Lack of sleep interferes with normal hunger.
Without sleep, we often feel hungry all day, and if we start to abuse fast food and other unhealthy foods, it will be difficult to stop. Stay away from sweets and hamburgers and start your day with a healthy breakfast. “Foods rich in protein will give you energy for the whole day,” advises nutritionist Megan Faletra.
When you feel sleepy, do not sit in a dark room. “Bright light can wake you up and make you feel better,” explains Dr. Katie Goldstein of the Michigan Sleep Disorders Center. If the weather is sunny, take a walk outside and turn on as many lights as possible at home or in the office.
“Of course, when we don't get enough sleep, we want to think about exercise last. But even a few simple exercises will help you cheer up, ”says clinical psychologist Courtney Bancroft, a specialist in the treatment of insomnia and sleep disorders. However, do not overdo it: fitness trainers do not recommend resorting to training if you did not manage to get enough sleep.
Limit charging.
“Breathing exercises are just as energizing as exercise,” adds Courtney Bancroth. Here are a couple of simple options:
Do not stay warm all the time, this will make you want to sleep even more. Bancroft recommends taking a cold shower, turning on the air conditioner, or running your hands under cold water from time to time.
"After a sleepless night, try not to sleep at all during the day, then it will be easier for you to fall asleep the next night," Bancroft advises. If the urge to take a nap becomes irresistible, you can lie down for a while - but no more than 45 minutes.
It is advisable to do this no later than two or three in the afternoon to give the body the opportunity to restore normal circadian rhythms (biological clock). Otherwise, there is a risk that you will toss and turn in bed the next night, trying to sleep.
Stay hydrated or you will feel even more tired. Nutritionist Megan Faletra recommends drinking 2-3 liters of water during the day after a sleepless night.
Drowsiness affects productivity, and you may be tempted to sit at work longer to get everything done. Remember that the bright light coming from the screens of electronic devices prevents our body from getting ready for sleep. “Do not use gadgets for two hours before bedtime,” says Dr. Katie Goldstein.
Coffee has an invigorating effect by blocking the action of adenosine, a neurotransmitter released when the brain senses a lack of sleep.
