It can be torture to wake up and get out of bed right away in the morning. Scientists use the expression inertia of sleep to define the sense of tiredness and numbness that we often feel upon awakening. These tips can help you open your eyes quickly in the morning and prepare you for the day.
Steps
Part 1 of 3: Waking Up Quickly
Step 1. Let in natural light
The brain reacts to sunlight by causing the nervous system to raise body temperature, produce cortisol, and reduce the amount of sleep-promoting melatonin in the bloodstream, all of which are essential reactions for waking up.
- Make sure you don't have blackout or heavy curtains that block natural light from entering the bedroom.
- Open the curtains and let the light in as soon as you wake up.
- During the winter months, when the sun rises later, get an alarm clock with a light to stimulate these important physiological processes.
Step 2. Make it difficult to ignore the alarm
There are various ways.
- Program it at super high volume. Loud noise, although unpleasant, stimulates the production of adrenaline and arouses a momentary state of attention.
- Place it away from the bed so that you have to get up to turn it off. Even better, hide it somewhere in the room so that you have to get out of bed and find it in order to turn it off.
Step 3. Don't press the snooze button
While you may be tempted to keep pressing that button, avoid doing it. Remember that it is counterproductive and that the resulting sleep is not of good quality. Consider the following:
- When you hit the snooze button and fall asleep for a few minutes, your body falls back into a new sleep cycle;
- Typically, the snooze interval lasts about 10 minutes and is not long enough to reach the deepest phase of REM sleep, which allows you to rest;
- Each time you press the snooze button you will have a harder time waking up.
Step 4. Help yourself with technology
There are numerous apps that act as an alarm clock, which you can download to your mobile so that you can instantly open your eyes in the morning and avoid the trap of the snooze button.
- Use an app that tracks your sleep cycle. You may find one with a built-in alarm that wakes you up in the lightest phase of sleep. Usually, the sleep cycle lasts 90 minutes, and if we wake up in the deepest phase of REM sleep, we tend to feel groggy and have difficulty getting out of bed.
- Download an application that forces you to solve a math problem or complete a task before the alarm goes off. You will need concentration and attention, but once you finish what he asks of you, you will feel completely awake.
- Download or buy an alarm clock that you can shake vigorously in order to turn it off.
- Keep in mind that light from electronic devices, such as cell phones, tablets, and computers, can interfere with sleep. Turn them off about 1-2 hours before going to bed.
Part 2 of 3: Staying Awake
Step 1. Get moving
Don't try to get back under the covers when the alarm goes off. As soon as you open your eyes, place your feet on the floor and get out of bed. Here's what you can do to get moving.
- Get the blood flowing. Exercise stimulates the production of endorphins, which reduce stress and anxiety and improve blood circulation, making you feel more awake.
- Try doing high-intensity exercises that involve the whole body, such as side-legged hops, push-ups, or squats. You can do them in the bedroom as soon as you wake up.
- Experts also suggest going out and going for a morning walk or jog to wake up.
Step 2. Breathe deeply
A few deep breaths upon waking can improve focus and make you feel more energetic. Try some diaphragmatic breathing exercises or yoga breathing - they can increase the oxygen supply in your blood and give you some energy.
Step 3. Drink water
After sleeping all night, your body is dehydrated, so you may feel tired and out of energy. So, as soon as you wake up, drink a glass of water. Some experts argue that drinking water in the morning sets the metabolism in motion and even promotes weight loss.
Step 4. Have a healthy breakfast
It is the most important meal of the day. A healthy and nutritious breakfast can fight fatigue and improve energy levels earlier in the day.
- Choose foods rich in fiber and protein. Experts suggest having a fiber and protein breakfast to increase physical energy. For example, walnuts are a great choice because they contain both.
- Avoid consuming too much sugar. A very sweet breakfast can give you immediate results by making you feel more awake, but it promotes blood sugar spikes and eventually fatigue will take over for the rest of the day.
- Eat complex carbohydrates. Although carbohydrates provide the body with the energy it needs, the simple ones found in many breakfast products, such as brioches and snacks, are quickly used by the body, promoting a consequent sense of fatigue. Instead, opt for complex carbohydrates (found in whole grains and fruit) because they slowly release energy and prevent a mid-morning drop in strength. A breakfast of complex carbohydrates combined with proteins will make you feel full for longer.
Step 5. Stimulate the senses
Use your sense of smell and touch to feel more energetic and vital in the morning.
- Smell the coffee. Scientists have found that the simple aroma of coffee can reduce the effects of sleep deprivation.
- Essential oils. It is not just the smell of coffee that wakes us up. Research suggests that essential oils, such as mint, eucalyptus, and rosemary, can also improve the subjective feeling of alertness.
- Take a cold shower. Cold water in contact with the body improves circulation and can make you feel completely awake.
Part 3 of 3: Getting Ready the Night Before
Step 1. Go to bed early
Of course, after a good sleep, you won't have much trouble waking up in the morning. So, try to get 8 hours of sleep every night. Prioritize the need to rest well the night before.
Step 2. Reduce your coffee and alcohol intake
Caffeine is known to affect sleep both qualitatively and quantitatively. Likewise, alcohol, although sometimes used as a soporific remedy, also affects the quality of sleep, since REM sleep is compromised even though it may be easier to fall asleep at first. Cut back on caffeine and alcohol to improve sleep quality so you can get up more easily in the morning and start your day.
Try to avoid caffeinated drinks about six hours before bed. Taken just before bed, it can interfere with sleep, so abstaining six hours earlier will make it easier for you to fall asleep and continue to sleep
Step 3. Get organized
Take the time the night before to arrange everything you need so you don't have to make too many decisions the next morning. This habit will not make you feel water in your throat and will allow you to wake up calmly. Here are some habits to adopt the night before:
- Prepare the crockery for breakfast;
- Prepare the supplies for work or school so that you can pick them up and leave as soon as you are ready;
- Choose clothes and leave them out of the closet in an easily accessible place.
Step 4. Give yourself some time
If you are always having a hard time waking up, instead of resorting to immediate solutions, you may want to simply acknowledge the problem and adjust your routine accordingly. Take your time to wake up properly. For example, you could schedule your alarm a few hours before a meeting or important event so you can wake up without stress and anxiety.
