Some people wake up in the morning, are alert, and quickly find their way around and prepare for the day’s tasks, while others have to struggle with the initial grogginess, also called sleep inertia. Sleep inertia makes it challenging to carry out your duties and prepare effectively for school, work or other productive responsibilities.
However, you can adopt small life changes that can help minimize the effects of sleep inertia and enables you to get alert in the morning. As such, we will discuss some healthy ways to wake up in the morning.
10 Healthy Ways To Wake Up In The Morning
Waking up healthily and refreshingly can set a positive tone for the rest of your day. Here are some tips to help you wake up in the morning:
1. Consistent sleep schedule
Maintaining a consistent sleep schedule is one of the healthy ways to wake up in the morning. Try to go to bed and wake up simultaneously every day, even on weekends. This helps regulate your body’s internal clock and improves sleep quality.
2. Avoid snoozing
This might sound a bit funny, but it is very effective. When your alarm goes off, resist the temptation to hit the snooze button. Snoozing can disrupt your sleep cycle and leave you feeling groggy.
Note that when your sleep is disrupted, it does not provide similar benefits to continuous sleep. Instead, it increases your stress level and contributes to sleep inertia.
3. Morning sunlight exposure
Do not lock yourself up in the room in the room. Open your curtains or go outside to get natural sunlight in the morning. Sunlight helps regulate your circadian rhythm and boosts your mood, increasing your alertness to begin a productive day.
Research was conducted on some office employees, and those exposed to light during the workday had better moods during office hours.
Drink a glass of water when you wake up to rehydrate your body after a sleep. Usually, humans get dehydrated after hours of continuous night rest when their urine is thicker and more concentrated in the morning. So drinking water immediately after waking up helps to increase your mental performance, alertness, and physical performance.
5. Morning stretches or exercise
Gentle stretching or a quick morning workout can help get your blood flowing and increase alertness. You don’t need to hit the gym or go outside. Some good examples of morning stretches or exercises are cobra stretches, neck stretches, spine stretches, press-ups, sit-ups and jumping jacks.
6. Meditation or deep breathing
One of the stress-free and healthy ways to wake up in the morning is to spend a few minutes meditating or doing deep breathing exercises to calm your mind and reduce stress. The best example here is yoga. All you have to do is to get your yoga set, and you can enjoy a virtual yoga class if you don’t want to go out to a yoga meditation centre.
7. Avoid screentime before bed
Another healthy way to wake up in the morning is to avoid to much screentim4 before bed. You should let go of your phone or screen at least an hour before bed if you want to wake up healthily and fully alert in the morning. Limit screen time before bedtime, as the blue light from screens can disrupt sleep.
8. Avoid caffeine late in the day
If you consume caffeinated beverages, avoid them in the late afternoon and evening to ensure they don’t interfere with your sleep. Too much caffeine in the day can prevent you from waking up early the following day.
9. Avoid heavy meals and alcohol before bed
Large meals and alcohol can disrupt sleep, so avoid them close to bedtime. Also, they can make you weaker in the morning. Ensure your dinner s healthy and light.
10. Use soothing sounds or white noise
If you are a sound person, you can use white noise or calming sounds to fall asleep and wake up more peacefully. There are a lot of soothing sounds or white noise on YouTube that you can play.
Everyone is different, so experiment with these strategies to find the best. If you consistently have trouble waking up or experience sleep disturbances, consider consulting a healthcare professional to address any underlying sleep issues.