Scientists have found that sleep inertia, the feeling of grogginess upon awakening from a deep sleep, can last for up to four hours.
That’s a lot of time feeling lousy when you could be out and about enjoying your day.
So what can you do to wake up more quickly so you’re not dragging all day?
There are a few things you can do to help yourself wake up more quickly. Some people may find that one method works better for them than another, so it’s important to experiment to see what wakes you up the best.
If you’re looking for ways to wake up quickly without feeling groggy, keep reading for 15 of the best tips.
Misleading Ads Over Sleep Inertia
How many times have you seen an ad that tells you to sleep in because it’s good for you?
They make it seem like all you have to do is hit the snooze button a few times and you’ll be up and at ’em, full of energy and raring to go.
The truth is, those ads are wrong.
Contrary to what they want you to believe, sleep inertia is a real thing, and it’s not something that’s going to help you wake up feeling refreshed and ready to start your day.
In fact, sleep inertia is the feeling of grogginess and disorientation that you experience when you first wake up. It can last anywhere from a few minutes to a few hours, and it’s caused by the fact that your body is still in a sleep state when you first wake up.
So, if you’re looking for ways to wake up feeling refreshed and ready to start your day, here are 15 of the best ways to wake up.
15 Ways to Wake Up
1. Open the Curtains and Let In Some Natural Light
One of the best ways to wake up quickly is to let in some natural light. When you open the curtains and let in the sun, your body starts to produce serotonin.
Serotonin is a chemical that helps to regulate your mood, and it’s also a precursor to melatonin, which is the hormone that helps you sleep.
Natural light also helps to wake up your body’s natural circadian rhythm, which is the internal body clock that tells your body when it’s time to fall asleep and when it’s time to wake up.
2. Drink a Glass of Water
When you wake up, drink a glass or two of water. This will help to rehydrate your body and wake up your cells.
It’s also a good idea to drink water before you go to bed so you’re not waking up in the middle of the night thirsty.
3. Eat a Healthy Breakfast
Eating breakfast is one of the best ways to start your day.
Not only does it give you energy, but it also helps to wake up your brain. A healthy breakfast should include protein, fiber, and healthy fats. Some good options include eggs, oatmeal, yogurt, toast with peanut butter, or a smoothie.
Studies show that digestive enzymes are highest in the morning, so eating breakfast helps to get your digestive system going.
Breakfast is also the time of day when your body is most primed to burn calories, so it’s a good way to start your day if you’re trying to lose weight.
Exercising first thing in the morning is a great way to wake up both your body and your mind. It’s also a good way to start your day if you’re trying to lose weight or get in shape.
When you exercise, your body releases endorphins, which are hormones that help to regulate your mood. Exercising also helps to get your blood flowing and wake up your cells.
According to research, exercise is a circadian-dependent process, which means it helps to reset your body’s internal clock.
Also, if you have other conditions like sleep-disordered breathing and obstructive sleep apnea, engaging in daily exercise will improve your sleep.
So, if you’re having trouble sleeping at night, exercising in the morning not only improves your physical and mental health but can also help you sleep better at night.
5. Take a Cold Shower
A cold shower is a great way to wake up quickly.
Not only does it help to get your blood flowing, but it also helps to stimulate your nervous system. Coldwater also has an invigorating effect on your skin and can help to wake up your senses.
If you’re not a fan of cold showers, you can try a warm shower instead. The key is to get your heart rate, blood pressure, and metabolism up first thing in the morning.
This will help to wake up your body cells and get you ready for the day ahead.
Stretching is a great way to wake up your body and get your blood flowing. It’s also a good way to start your day if you’re feeling stiff or sore from yesterday’s workout.
There are many different types of stretches that you can do in the morning, so find one that you like and stick with it.
You can also add in some yoga or Pilates to help get your body moving.
7. Take a Few Deep Breaths
When you wake up, take a few deep breaths and relax your body. This will help to calm your mind and energize your body.
Deep breathing also helps to improve your circulation and gets more oxygen to your cells.
8. Listen to Upbeat Music
Listening to upbeat music is a great way to wake up both your body and your mind.
Music can help to improve your mood and increase your energy levels.
It’s also a good way to get your heart rate up and start your day off in a good mood.
9. Drink Some Coffee
Coffee contains caffeine, which is a stimulant that helps to increase your energy levels and wake up your brain. Caffeine also helps to improve your mood and focus.
If you’re not a coffee drinker, you can try tea instead. Tea contains less caffeine than coffee, but it’s still enough to help you wake up and get going in the morning.
While caffeine is a good way to wake up, it’s important to drink in moderation. Too much caffeine can cause anxiety and disrupt your sleep cycle.
Also, avoid drinking caffeine late in the day, as it can hinder your ability to fall asleep.
Note: If you’re pregnant, breastfeeding, or have any medical conditions, talk to your doctor before drinking caffeine.
10. Train Your Body to Wake Up Early
If you’re having trouble waking up in the morning, try training your body to wake up early.
Start by setting your light-up alarm clock for 15 minutes earlier than usual and then slowly increase it until you’re waking up at your desired time.
It’s also important to create a bedtime routine that will help you wind down at night. This includes turning off all electronic devices that emit blue light an hour before falling asleep, avoiding caffeine and alcohol late in the day, and winding down with some relaxation exercises or meditation.
11. Make Your Bed
Making your bed early in the morning gives you a sense of accomplishment and helps to get you started on the right foot.
It also helps to create a clean and organized space, which can be motivating.
12. Don’t Hit the Snooze Button
Hitting the snooze button (drockling) is a bad habit that can make it harder to wake up in the morning. If you’re having trouble getting out of bed, set your alarm for when you actually need to get up and then stick to it.
If you find yourself hitting the snooze button frequently, try setting your alarm clock across the room so you have to get out of bed to turn it off.
Drockling confuses your body’s natural sleep rhythm and makes it harder to wake up in the morning. It’s also a good way to start your day off on the wrong foot.
13. Get Plenty of Sleep
It’s important to get enough sleep at night if you want to wake up feeling refreshed and energized in the morning. Most people need between seven to nine hours of sleep per night.
If you’re not getting enough sleep, try going to bed earlier or taking a nap during the day. You can also try reducing your caffeine intake or using a noise machine to help you sleep at night.
14. Avoid Your Phone in the Morning
Checking your phone first thing in the morning will derail your productivity for the day.
Checking your email, Facebook, or other social media sites can also be a distraction and make it difficult to focus on your work.
If you’re trying to wake up, avoid checking your phone for at least the first 30 minutes of the day. Instead, use that time to do something that will help you wake up, like drinking a cup of coffee or going for a walk.
15. Have a Routine
Having a morning routine can help you wake up more easily and get your day started on the right foot. A morning routine can include things like:
- Drinking a cup of coffee or tea
- Eating breakfast
- Taking a shower
- Getting dressed
- Checking your email/social media sites
- Doing some light exercise
Find a routine that works for you and stick to it. Having a set routine will help to train your body to wake up at the same time each day.
There are a number of different ways you can wake up in the morning.
The best way to wake up depends on your individual lifestyle and preferences. Whatever your preference, find a routine that works for you and stick to it.
Waking up can be a challenge, but it’s important to get enough sleep and start your day off on the right foot.