Waking up in the morning isn’t always the easiest - especially when you’re warm and comfortable in bed. However, there are several things that you can do to help ease the process. From preventative measures to natural ways to boost your energy, here are 10 different ways to wake yourself up naturally.
1. Ensure you have enough sleep
One of the simplest things you can do to help yourself wake up more easily in the morning is making sure you have had enough quality sleep. This changes from person-to-person, but is usually between six to eight hours. Quality of sleep is just as important as length of sleep. Sticking to a sleep schedule, maintaining a dark and quiet room, and sleeping on a comfortable mattress are some steps you can take to help.
2. Understand your circadian rhythm
Your circadian rhythm is also known as your body clock. It affects your levels of energy throughout the day. Understanding when you're most likely to have a dip in energy means you can prepare for it. A lot of us experience this dip as we wake up in the morning, so it may result in you having to give yourself a little extra boost first thing.
3. Make your bed
Making your bed is a sign that sleep is over, and it’s now time to take on the day. Forming this habit can help break the temptation of sneaking back into bed.
4. Open the curtains
Letting in natural light can help increase your wakefulness. Sunlight signals to our bodies stop releasing hormones like melatonin - these are what make us feel sleepy. This may be a little harder to do in the winter months. A daylight lamp may be a useful alternative in this instance.
5. Take a cold shower
It may not be particularly tempting, but a shock to the system like a cold shower can have great energising effects. It increases your heart rate, which in turn can help you feel more awake. If taking a cold shower feels a bit too much, start off with splashing cold water on your face. You can take things up from here.
6. Energise the natural way
Slow release energy foods will ensure that you don’t experience a sudden energy burst, and then dip. Foods such as oats, eggs, nuts, and fruit not only will keep you going for longer, but make great breakfasts.
7. Stay hydrated
As soon as you wake up, we recommend having a large glass of water. Hydrating at the beginning of the day will help you feel more alert. Drinking water throughout the day will also aid in maintaining your energy levels.
8. Limit caffeine and energy drinks
As tempting as it is to have a quick surge of energy with a latte, it won’t help with your energy levels in the long run. Caffeine and energy drinks remain in our bodies for an extended period of time, and can in the long run affect the quality of sleep you get. If morning caffeine is a must, we recommend a cup of black coffee or green tea before midday.
9. Get moving
Moving your body as soon as you can is a simple way to wake yourself up. Whether you do stretches, go for a quick morning stroll, or simply do some star jumps - movement increases your heart rate, as well as releases hormones that make you feel good. It’s a great way to start the day off feeling alert and in a good mood.
10. Nothing complex first thing
If you wake up feeling tired, it’s not a good idea to push yourself too much. Your brain and body are not fully awake, so you’ll find concentrating much more difficult. If you can, give yourself time to come round and adjust. Leave complex decision making to later on in the morning, when you’re able to give it your full attention.
If you’re struggling with waking up for work, read our guide on how to get your sleep routine back on track for 9-5 life.