How to start each morning feeling rested? 4 ways to wake up fresh.
How often do you actually wake up fresh and energized? Many people still feel tired in the morning even after going to bed early. This article explains simple habits that help you wake up fresh every day. Nothing is worse than going to bed early, only to wake up still feeling exhausted. Many factors affect your morning tiredness, and some of your habits may drain your energy.
We’ll look at some of the solutions you should adapt, which will help you wake up early and well rested. Let’s get started.
1. Stop Snoozing to Wake Up Fresh
When you snooze, you’re not really getting more sleep. It doesn’t make you feel better about waking up. It actually does nothing beneficial for you. Every single time you hit the snooze button you wake up feeling more tired. This is because our sleep consists of 90 minutes cycles. Sleeping again for a short time wakes you mid-cycle, making you feel even more tired and sluggish. What doctors recommend is to use an app called ‘Sleep Cycle.’ What this app does, it wakes you up at the end of your sleep phase. It tracks your movements during the night and the alarm only goes off, when it detects that you’re at the end of the cycle.
Understanding the different stages of your sleep helps you wake up fresh instead of groggy.
You can read more about the stages of sleep to see why waking up mid-cycle leaves you tired. Waking up this way will leave you much more energetic than waking up in the middle of REM phase.
2. Get Enough Sleep for a Fresh Morning
We need a certain amount of sleep everyday for our body to function properly. This may sound stupid and you probably already know this, but we tend to regularly sleep either much ot too little. One of the reasons this happens, is because to sleep at inconsistent hours. But you should go to sleep and wake up at the time everyday. This way your body gets into the rhythm and you can wake up naturally at the end of a cycle. Also everyone has a amount of sleep needed to feel energized. If you want to find at what time you personally need to wake up refreshed, go to bed at the same time for a week.
Wake up without an alarm and write down the number of hours you slept every night. At the end of the week, you should be able to see at what time you need to wake up and have a great day. You can then use this information to know when you should go to bed, to wake up at the required time.
3. Rehydrate to Feel Fresh in the Morning
It’s crucial that you hydrate yourself first in the morning. After 6 to 9 hours without water, you’ll naturally be dehydrated, and dehydration causes fatigue. The objective is to rehydrate your body and mind as fast as possible, to replace the water you were deprived of during the hours you slept. Often when people feel tired, whether in the morning or afternoon, what they really need is more water, not more coffee.
Another important thing to do, is some light exercise as soon as you wake up. Any physical activity the gets the heart rate up and the blood flowing is going to raise your energy levels. It may seem counter intuitive, but researchers say expending energy by engaging in regular exercise, doesn’t make you tired, it actually creates energy in the body. The exercise doesn’t need to be anything extreme. No need to run a marathon before breakfast.
4. Avoid Screens to Wake Up Refreshed
Your TV, smart phone and computer screen all emit artificial blue light. The problem with artificial blue light in the evening, is that it tricks your body into thinking that it’s actually day time. When it gets darker outside, your body naturally produces a sleep hormone called melatonin. Since artificial blue light blocks melatonin production, we can really screw up our sleep, because your body doesn’t send signals to your cells that it’s night time. That’s why you shouldn’t be looking at any screen at least 2 hours before bed. If you’re reading this article on your phone at late night, because you have to get up early… well… you should apply this tip tomorrow and maybe replace your phone with a good book.
Pair your screen-off time with morning rituals backed by science to wake up fresh.
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