Unfortunately, making sure you do not wake up tired in the morning starts with a good night’s sleep the night before.
There are many things you can do to ensure that you get a good night’s sleep and wake up feeling refreshed by following a good sleep routine, exercising more and avoiding alcohol.
But what about all those days when you feel like you’re “crawling” to get out of bed at work? What are the healthy habits that will make the difference in your energy levels and how can you wake up in the morning when you feel terribly tired?
From incorporating meditation into your morning routine to forcing yourself to take a quick shower, here are some tips to help you wake up easier and be energized.
Caffeine
This may seem obvious, but there is a good reason why many people start their breakfast with a cup of tea or coffee. These drinks contain caffeine, which is a stimulant that can make people who consume it feel alert and awake for about six hours afterwards.
Meditation
Incorporating meditation into your morning routine can help you wake up calmly and easily, as well as allow you to be calm before you start your day.
According to the meditation app, Headspace, “When we start our day with a morning meditation, we give ourselves the best opportunity to be fully aware, fully awake and fully alive before we do anything. “Starting your day with a morning meditation can reduce your stress and help you create the conditions for a more successful day.”
Exposure to light
Exposure to light can affect your sleeping habits – which is why you often hear you turn off digital devices before going to bed. But you can also manipulate light exposure to help you wake up and feel more energized in the morning.
The Centers for Disease Control and Prevention (CDC) suggests: “If you can’t wake up early enough, go to a bright area when you get up (for example, eat your breakfast outside or by a sunny window).”
Excercise
Exercise is great to stimulate you and make you feel more awake. And while there is no best time to exercise – it all depends on individual preferences.
When you exercise in the morning, you may feel more energized throughout the day. This can be anything from a 5 mile run early in the morning to a few push ups in the living room. Or, you could get off the train or bus a few stops earlier and walk the rest of the way to the office.
Cold shower
While it may not be something you want to do when you wake up in the morning, taking a cold shower can help you wake up. The shock of cold water will wake you up by increasing your heart rate and oxygen intake, as well as your alertness.
Music
Turning on the radio is probably part of your morning routine – but did you know that some songs can help you wake up more than others?
In 2015, Spotify partnered with PhD candidate David M. Greenberg to create a playlist for when you wake up. Together, they found that the best music to wake up to is music that has a strong rhythm and positive lyrics. Songs on the playlist include Coldplay’s Viva La Vida, Hailee Steinfeld’s Love Myself and Katrina & The Waves Walking on Sunshine.
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