Have you woken up in the morning with the feeling you didn’t sleep at all? You’re not alone.
Thank goodness, there are a few ways to start sleeping better and waking up on the right side of the bed. In this article, we’ll outline the best tips for how to wake up energized every morning. After all, nothing beats having a solid start to your day!
Why You Wake Up Tired
When you wake up feeling tired, it usually implies that you got little sleep or low-quality sleep. It’s normal to feel a little groggy in the morning, but it can easily become a problem. Below are a few things that may be causing you sleep troubles and subsequent morning fatigue.
- Consuming alcohol or caffeine close to bedtime.
- Eating a large meal or snack before turning in.
- Spending too much screen time (phone, TV, etc.) before bed.
- Trying to sleep in a room that’s too bright, too noisy, or too hot.
- Sleeping on an uncomfortable mattress or with unsupportive pillows.
- A struggle to fall asleep due to anxiety, stress, or racing thoughts.
- Battling with a sleep disorder, such as insomnia.
Another reason you may be feeling exhausted every morning is sleep inertia. This refers to that sleepy, groggy state we all experience upon waking. In some people, sleep inertia lasts only a few minutes; in others, it lasts up to several hours.
What Makes Us Tired?
As the day go on and evening approaches, we become increasingly tired. Our circadian rhythm is our “internal clock,” which tells us when to engage in different activities. This includes sleeping and waking.
Melatonin is the “sleep hormone” and plays an essential role in the circadian rhythm. When it begins to get dark, your brain produces melatonin to make you feel tired. During the day, however, it releases signals that block melatonin production–this way, you feel more awake.
Another chemical, called adenosine, helps you sleep by slowing down neuron activity.
What Makes Us Energized?
As mentioned, melatonin production stops in the presence of light. This is why we feel more awake in the morning and throughout the day than we do in the evening.
Additionally, cortisol levels spike in the morning. Cortisol is often labeled the “stress hormone” because it’s associated with feelings of stress and anxiety. It helps us wake up by raising blood pressure, increasing heart rate, and making us more alert.
Caffeine is another thing that can help you feel more energized in the morning. It binds to adenosine, lessening the chemical’s effects and keeping you alert.
How to Wake Up Energized
Now that you know what makes us sleepy and what gives us energy, how can you apply this knowledge? Below, I’ve listed some ways you can get better sleep and have more energy in the morning.
— What You Need
There are a few specific items and edibles you can get your hands on to improve your sleep and morning quality.
Binds to adenosine to keep you awake and alert.
• Scented oils, incense, or candles.
Rosemary, lemon, and peppermint are best for the morning.
Lavender, ylang-ylang, and sandalwood are best for the evening.
• Water near your bed.
Hydrating when you wake up makes a major difference.
• High-protein breakfast items.
A high-protein breakfast gives you more energy than a high-carb, high-fat one.
Tips for Waking Up with Energy
1. Set a nighttime routine.
Giving yourself a consistent nighttime routine can immensely improve the length and quality of your sleep. For the best results, engage in calming and low-energy activities in the hours before bed. Here are a few examples:
- Deep breathing.
- Reading a book.
- Drawing, painting, or coloring.
- Listening to music.
- Writing in a journal.
2. Set a morning routine.
Similarly, setting a morning routine for yourself can help you feel better in the mornings. Make sure that your routine is not overwhelming or stressful; it should be a time for relaxation and enjoyment. Here are a few ideas:
- Brew yourself some coffee and sip it quietly.
- Take a walk around the neighborhood.
- Make a breakfast you’re excited to eat.
- Spend time on a creative hobby.
- Work on easy, low-stress tasks around the house.
Your morning routine should include activities or experiences that you’ll find soothing, energizing, or otherwise enjoyable.
3. Get on a consistent sleeping and waking schedule.
In addition to having a relaxing evening and morning routine, you should get yourself on a consistent sleeping schedule. This keeps your circadian rhythm in check so that you’ll feel sleepy at night and energized in the morning.
4. Limit screen time before bed.
Screens emit the dreaded blue light, which is a type of light that can interfere with your circadian rhythm. It keeps the brain from producing melatonin, resulting in sleeping troubles. A couple of hours before bed, avoid spending time on your cell phone or in front of the TV or computer screen.
5. Limit your consumption of alcohol and caffeine before bed.
Alcohol and caffeine can both negatively impact your sleep, causing you to feel tired in the morning. To get high-quality sleep each night, try to avoid drinking coffee or alcohol during the hours leading to bedtime.
6. Drink water early in the morning.
During the night, we sweat in our sleep and consequently wake up dehydrated. Being dehydrated makes us feel more sluggish and fatigued. You can combat this by drinking some water first thing in the morning to help wake your body up.
7. Exercise or stretch, preferably outside.
It may sound counterintuitive, but exercise can help you feel more energized. A quick walk, for example, can increase your heart rate and get your endorphins pumping. You’ll be happier, more energized, and in better overall shape!
Exercising outdoors in daylight is ideal. The light will help stop melatonin production, facilitate Vitamin D production, and help you feel good.
8. Take a cold shower.
This one is pretty self-explanatory, no? According to Medical News Today, a chilly shower can trigger the increased production of norepinephrine, a stress hormone. Additionally, it can cause the dilation of blood vessels, which increases your heart rate and blood flow.
9. Try taking a “coffee nap.”
Yes, a coffee nap.
Get out of bed, make yourself some coffee, drink a cup or two, and then go back to bed. Since caffeine takes a while to kick in, sleeping for twenty minutes or so lets you rest while you wait. Once the caffeine takes effect, you’ll wake from your nap feeling more awake and alert.
10. Prepare for a better morning through a positive mentality.
Another way to have more energy in the morning is to gain a positive mentality.
- Give yourself something to look forward to every morning.
- Fall asleep with positive thoughts in mind, which will transfer over to morning.
- Do not hit the snooze button; hitting snooze makes waking up seem more difficult.
In the End
Not getting enough sleep is a common problem nowadays, but there are plenty of ways to combat this issue. With the tips in this article, you can start sleeping better and waking up with more energy.
Which of these tips is your favorite? How do you wake up in the morning and get ready to face the day? Let me know in the comments.
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