Mornings aren’t for everyone. Even the best of us hit our snooze button, roll back into bed, and doze off — only for the cycle to repeat five minutes later.
Honestly, we don’t blame you. It’s hard to start your day if your sleep routine is unideal.
But a few changes here and there, and you’re bound to experience a much better sleeping pattern. Here’s how to wake up feeling energized and refreshed every morning.
1) Rethink your “Snooze” Button
Are you the type of person to hit snooze at the start of every morning?
You’re not alone, it’s a worldwide phenomenon! But be careful about being too reliant on this habit. Hitting snooze too often can make it harder for you to stay alert. It can also lead to an accumulation of uninterrupted sleep over the week—usually by the hours.
Instead of hitting the snooze button every morning, try setting up your alarm for the time you need to wake up. Not only will this give you more sleep time, but it’ll also train your body’s natural circadian rhythm to wake up and feel active right on cue.
2) Use A Medication Or Sleeping Devices
If you snore loudly at night, this means your airways are blocked and it’s affecting the quality of your sleep. Some people resort to sleeping medication or pills to help them fall asleep faster, but these all come with their own set of side effects.
A better way to resolve the issue would be through a CPAP machine. This is a small device that’s placed over the nose and mouth while you sleep, which helps open up your airways to ensure a good night’s rest.
It may seem like an intrusion at first, but after a few nights of adjusting to it, and you’ll likely experience better quality sleep and a more refreshed mind state in the morning.
3) Get Up And Stretch
Giving your body a good stretch in the morning comes with many benefits. It helps get your blood flowing in the morning and also relaxes your muscles.
Aside from that, stretching in the morning has also been linked to an increase in motivation. This can help you perform optimally throughout the day, using your brain’s creativity and analytical skills to their fullest extent.
If you’re the type of person who hasn’t been consistent with stretching, now is a great time to start.
Some stretches you could try out while in a lying position:
- Cobra stretch
- Knee to chest
- Child’s pose
- Upward dog
It might seem difficult at first, but once you get into the habit of it, you’ll feel immensely more relaxed and ready to take on the day.
4) Have Breakfast Within 30 Minutes Of Waking Up
The cliche of waking up, making breakfast, and eating before heading off to work is common. But the problem with this habit is that it takes a good two hours for energy levels to be restored after sleep.
This leaves you feeling drained even before breakfast time! Instead of waiting until you get to work, consider having breakfast within 30 minutes of waking up.
Not only is this healthier than waiting two hours to eat, but it also gives you a bigger and better boost of energy than if you’d just eaten at work.
5) Set Time Aside For Breathing
You may be thinking, “Breathing? Isn’t that something we do autonomously?”
Mindful breathing is what we’re getting at here. Breathing in the morning can help you relax and clear your mind, which can have a massive impact on your mood for the rest of the day. It’s also a good time to take things slow, meditate, and think about the day ahead with no distractions.
When you’re stressed, try doing this simple breathing exercise:
- Inhale deeply through your nose while counting to six seconds.
- Hold your breath for another count of seven.
- Clear out your lungs by exhaling six seconds.
- Repeat steps 1-3 three more times
You’ll be amazed at how this simple breathing exercise can affect you throughout the day. Try it out tomorrow or the day after that; you’ll be pleasantly surprised once your mood gets a whole lot sunnier!
6) Stay Away From Caffeine At Night
Caffeine has many benefits if consumed in the right amount. It can give you an energy boost, increase your mental focus, and improve your athletic abilities. However, over-consuming caffeine over time is what causes most people to feel drained all of a sudden.
It’s not that caffeine isn’t good for you. It’s just that our bodies get used to substances when we have them regularly, and it becomes harder for the body to process caffeine the more we drink.
So if you find yourself a little sluggish post-lunch or mid-afternoon, try cutting back on your coffee intake during the day so you don’t get too dependent on it for the next couple of days.
7) Drink A Glass Of Water When You Wake Up
It’s common knowledge that staying hydrated is necessary to maintain good health. But did you know that drinking water when you wake up can make a huge difference in your energy levels?
When we sleep at night, the body accumulates toxins like lactic acid and urea which make us feel sluggish and tired. So when we wake up, the body needs to filter out these toxins.
By drinking water when you wake up, you’ll give your digestive system an easier time at breaking down food and processing the nutrients we need.
This is why energy levels tend to be higher if we start our day with a glass of water. Not orange juice, not milk, not coffee—but a cool, refreshing glass of water.
8) Sleep For Over 7 Hours
Many people think they can get away with fewer than seven hours of sleep each night. But multiple studies have confirmed that a lack of sleep comes with a ton of side effects—from mood swings and irritability to unexplained weight gain. Not only that, but it also affects your mental clarity and your productivity.
However, one more thing to remember is that there’s no universal amount of sleep that works for every person. If you’re constantly tired or drained even after getting 10+ hours of sleep per night, then it might be time to see a sleep specialist to find the root cause of your problem.