If you don’t naturally wake up early, mornings can feel like a nightmare. You’re not the only one who hits the snooze button over and over again, feels sleepy, and has a hard time getting going in the morning. Don’t worry, though. There are easy things you can do to make waking up fun and easier.
Here are some tips backed by science that will change the way you start your day and make you feel ready to go.
1. Stick to a Sleep Schedule
Patterns are good for your body! It’s good for your body to go to sleep and wake up at the same time every day, even on the weekends. This makes it easier to feel rested instead of worn out when you wake up.
Tip: Try to stick to the same time to go to bed and wake up every day. You shouldn’t sleep in, even if you stay up late one night. Your body will get used to it.
2. Place Your Alarm Clock Far Away
It’s too easy to hit snooze and go back to sleep if your alarm is right next to your bed. Put it across the room instead, so you have to get up to turn it off.
Tip: To slowly wake up, use an alarm clock with a nice sound or a light that looks like sunrise.
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3. Let in the Light Immediately
Light is a big part of how your body sleeps and wakes up. The hormone melatonin makes you sleepy. Being outside in the morning light stops your body from making it.
Tip: As soon as you wake up, open your windows or go outside. If there isn’t much natural light, use a wake-up light or bright lights inside.
4. Give Yourself Something to Look Forward To
When you’re excited about something, it’s much easier to get up! Take some time to enjoy something in the morning, like your favorite food, a walk in the park, or a fun podcast.
Tip: Pick something fun to do as soon as you wake up. It might make mornings a lot less bad.
5. Drink Water First Thing
Your body is dehydrated after a long night’s sleep, which can make you feel tired. A glass of water first thing in the morning speeds up your metabolism and makes you feel more awake.
Tip: Keep a water bottle next to your bed and drink a few sips as soon as you wake up.
6. Move Your Body
It doesn’t matter how little you do; moving your body wakes you up and gets your blood pumping. There is a big difference in how energized you feel during the day between a swift walk and a short workout.
Tip: To wake up, do something active for 5 minutes, like yoga, stretching, or a light workout.
7. Eat a Nutritious Breakfast
If you skip breakfast, you might feel tired and unable to concentrate. A well-balanced meal with whole grains, protein, and healthy fats gives you energy and makes you more aware.
Tip: You could eat yogurt with fruit, oatmeal with nuts, or eggs with whole-grain toast.
8. Avoid the Snooze Button
It’s harder to wake up after hitting “snooze.” Your body doesn’t get enough rest from those extra 5–10 minutes of sleep, so you feel even more sleepy than before.
Tip: Set your alarm for the exact time you need to wake up, and then get up right away.
9. Limit Screen Time Before Bed
Blue light from phones, tablets, and computers stops the production of melatonin, which makes it harder to fall asleep.
Tip: Don’t use computers for at least an hour before bed. Instead, read a book or meditate to calm down.
10. Check for Sleep Disorders
If you sleep between 7 and 9 hours a night but are still tired, you might have a sleep problem like sleep apnea or insomnia. If you snore a lot, wake up panting for air, or feel tired all the time, you should see a doctor.
Tip: Keep track of your symptoms and sleep patterns, and if you need to, talk to a sleep expert.
Lastly
It doesn’t have to be hard to wake up! By making small changes to how you sleep and what you do in the morning, you can feel more awake and ready to face the day. See the difference for yourself when you use these tips in your daily life.
What’s your best way to wake up? Write about it in the space below.
