We all would like to wake up always rested and ready to face the day. In reality, many of us tinker with our alarm clocks more than once to delay the unpleasant moment when they have to drag themselves out of bed. The good news is that there are a variety of methods you can use to wake up full of energy and rest well during the night. Read on to find out how.
Steps
Method 1 of 3: Use Gimmicks for a Quick Wake Up
Step 1. Wake up to the sunlight
Do you have roller shutters that block sunlight? Keeping the sun from entering can make it difficult to get up in the morning. The sun is our natural awakening system, signaling to our bodies that a new day has begun and it's time to get up. If you find a way to let the sun in, do it!
- If you need to block street light, try choosing a neutral color blinds or shutters, which will filter out most of the light at night, but still allow you to warn when the sun is coming. Let your room get a little brighter in the morning, and it will help you feel more awake.
- Try to go to bed early enough that you can wake up at dawn. This way you won't need to block the setting sun.
Step 2. Drink a glass of water
During the night your body becomes slightly dehydrated, which can make you more sleepy. When you wake up and go to the bathroom, drink a glass of water first to rehydrate. You will feel more awake in a matter of minutes.
- To make your life easier, have a glass of water next to your bed when you go to sleep. You will be able to rehydrate before you even get out of bed.
- Try drinking water before coffee or tea; these don't rehydrate you as much as water.
Step 3. Brush your teeth with peppermint toothpaste
The ingredients in peppermint stimulate the trigeminal nerve, which allows you to feel a small spark of energy. Brushing your teeth in the morning wakes you up and freshens your breath, two good reasons to do it first when you wake up.
If you don't like peppermint toothpaste, get a packet of peppermint candy, or a peppermint extract or essence - one puff will give you the same benefits as using peppermint toothpaste; it is the perfume that stimulates the energies
Step 4. Lower your temperature
The hardest part of getting out of bed is leaving the sheets warm and cozy. They keep you in a comfortable, sleepy state, with a slightly higher body temperature. To wake up, get out of bed and get into the shower, or change your clothes immediately. Lying on your back in the warm bed will prevent you from fully waking up.
- It will be easier for you to get up if you don't go to sleep in warm pajamas.
- Sleeping with the window open can also help you. Fresh air will circulate around the room, and when you need to wake up, it will help cool you down rather than keeping you in a warm cocoon.
Step 5. Do something interactive
A good way to wake up is to stimulate your brain. Grab a book and read a chapter or two, read some news on the internet or watch some funny video that makes you react and laugh. You could also have an inspiring conversation with your loved one, or send a few emails. The point is to shift your mind from its dormant state to the fresh thoughts of the day.
Step 6. Move your body
Get your blood flowing by getting out of bed and doing some stretching, some Yoga poses, or some jogging on the street. Moving your body is a surefire way to wake up quickly, and it will help you feel energized for the rest of the day. Here are other ideas for a morning physical activity:
- Take your dog for a walk.
- Jog to the end of the block and go back.
- Follow some quick exercises from a training video.
- Do a couple of crafts, like filling the washing machine and dusting the house a little.
Step 7. Get excited about something
It's much easier to get up in the morning when you have a good reason to get out of bed. When you wake up, focus on those positive things that will happen that day, rather than mulling over the tasks and obligations that just make you want to stay in bed. Every little thing can be reason enough to wake up and face the day.
- Focus on something you will do to pamper yourself, such as taking a hot bath or making yourself a delicious breakfast.
- Think about the friends and loved ones you will see that day.
- Get excited about the dress you will wear to school or work.
- Remember that no matter what happens that day, you will always go back to bed in the end!
Method 2 of 3: Change Your Habits Before Going to Sleep
Step 1. Fatigue during the day
Getting adequate physical activity will help you sleep better and wake up refreshed in the morning. If you tend to sit for most of the day, you may not get tired enough to get a decent rest. Start taking long walks after dinner, an afternoon jog, or a yoga class so that when your head rests on the pillow, you will be really tired.
- It is difficult to introduce exercise during the day: try to choose a place to reach by bike or on foot rather than by car. Even if you don't have a specific goal, you will still have used your body for a while.
- Do not exercise right before bed, as it may cause you difficulty falling asleep.
Step 2. Avoid caffeine and alcohol at night
Both of these substances can have a negative effect on your sleep, making you feel sleepy and preventing you from waking up well in the morning. Stop consuming caffeine around 2-3 p.m. to give your body time to get rid of it. If you drink alcohol at dinner or after dinner, drink plenty of water as well and try to let several hours pass between your last drink and bedtime.
Step 3. Make sure your sleeping place is cozy
You can sleep 7 or 8 hours a day, but you will still feel groggy the next day if you have not been able to sleep well. Your body needs to go into REM sleep for you to really rest. Think about the condition of your bedroom, and ask yourself if you can change anything to make the place where you sleep more welcoming.
- Is the room dark enough at night? You may need better curtains or blinds, or wear an eye mask.
- Is it noisy? Ear plugs make a lot of difference and help many people sleep better.
- How is the temperature like? Keeping things cool can help you sleep better - open a window and prepare an extra sheet.
Step 4. Try taking melatonin
Melatonin is a hormone that controls the balance between sleep and wakefulness in our body. Natural melatonin levels drop with age and as a result of other factors. When hormone is scarce, using melatonin supplements can help you get quality sleep.
Step 5. Think cheerful thoughts before going to sleep
Try putting your mind at rest before bed so your brain doesn't wriggle with negative thoughts during the night. Having a rested mind also helps the body get some rest.
- Don't go to bed angry with your loved one. You would continue to torture yourself about the problems you have discussed.
- Don't go to bed thinking about your electronic devices. You will keep your brain awake during the night, and you will not sleep because you will be thinking about checking your emails, for example.
- Try meditation to relax your mind before going to bed.
Method 3 of 3: Make the Right Habits
Step 1. Go to bed at the same time every night, and get up at the same time every morning
Maintaining a habit of this type, even on weekends, does wonders for the quality of your sleep, giving you more pleasant mornings. Plan your sleep time so that you wake up refreshed at the desired time, and stick to these times as much as possible.
Step 2. Be less busy
If you run back and forth all day, sleeping when you can, you will never be able to rest properly. You should try to cut down on some activities so that your body has a chance to relax and keep up. Evening commitments should be especially avoided, as they are the ones that have the greatest impact on sleep.
- Try to understand what you can eliminate from your life. Is there any commitment you can get rid of? Decide what is causing you the most stress.
- Maintain the healthiest activities of your daily routine.
Step 3. Be aware of what works and what doesn't
Everyone has different physical and rest needs, so the question of how to wake up correctly will have different answers for everyone. Think about your life, your unique habits, and your daily routines. Determine which ones have a positive impact and which ones have a negative impact on your sleep and wakefulness.
- Keep a journal of your nocturnal habits, and take note of the positive and negative ones.
- Write down how you feel in the morning after making some changes. Over time, you will be able to determine what works and what doesn't.
Step 4. Make good awakening a life priority
Many people get frustrated when they go to sleep early, wake up, and still feel sleepy. After years of certain bad habits, it is impossible to change them overnight; but if you make waking up on time a priority, you will quickly be able to change your daily habits in order to improve your lifestyle and your physical needs.
Advice
- Don't watch TV right before bed.
- Try sucking on a lemon in the morning to give yourself a quick wake up call.
- Try keeping the alarm clock across the room.
