Alarm clocks are an incredibly handy invention – but you probably don’t think so at 6:30 on a Monday morning, when yours is blaring away and you just want an extra hour or so of shuteye.
We’ve all experienced morning grogginess, especially those of us who don’t consider ourselves early birds. The harsh reality of everyday working life is that the evenings seem to fly by unfairly quickly – and before you know it, it’s nearing midnight, you have to get up in just over 6 hours, and you know you’re going to feel tired again tomorrow morning.
Luckily, there are plenty of ways to beat the morning grogginess aside from simply getting more sleep. In this guide, we’ll be sharing the best proven methods for waking up alert and ready to face your day.
1. Don’t snooze for 10 minutes
Most alarms have an automated option to snooze for 10 minutes – but research suggests that this short period of fragmented sleep can actually make it even more difficult to wake up when you have to. If you are going to snooze your alarm, you need at least 90 minutes of sleep after hitting snooze – the idea behind this is that you’ll undergo a full sleep cycle that will wake you up when you’re not still in your REM state.
2. Stretch it out
You might have thought those creepy sleep paralysis stories were a myth – but science says that it’s true; our muscles really do become paralyzed during the REM state of sleep. That’s why you might feel so stiff and sore come morning, and a good stretch and a couple of yoga poses should sort you out.
3. Make time for breakfast
If your morning routine consists of rolling out of bed, putting on your clothes and heading straight to work, you probably don’t have time for breakfast. Likely, too, you haven’t been awake enough to feel the emerging pangs of hunger. But skipping breakfast can hugely affect your morning energy levels, making you feel tired and groggy until you eat something substantial at lunchtime. So set your alarm for 15 minutes earlier and make time to eat a protein-rich breakfast, or take a pot of pre-made overnight oats with you to eat at your desk.
4. Wash with cold water
If you’re a morning shower person, switching your water temperature to cold will shock your body into alertness. If that sounds a little horrific to you, you can get a similar effect from simply splashing your face with cold water. This will signal a temperature change in your body, which will help to kick your brain and muscles into action.
5. Get a comfortable night’s sleep
Even if you can’t extend your sleeping hours, you need to make sure that the sleep you get is high-quality. Having the right pillow and doing everything you can to prevent overheating (opening your window to let in the fresh air, sleeping on temperature regulating sheets) will help you to sleep more soundly. Make sure not to drink too much before you go to bed, either, as nighttime trips to the toilet can throw your sleep cycle out of whack.
6. Start the day with a glass of water
Many people find it difficult to eat or drink anything immediately after waking up, but starting your day with a glass of water can help you to feel alert and energized instantly. We lose a lot of water when we sleep, and it’s common to wake up dehydrated, which can contribute to feelings of tiredness and sluggishness. Starting your day with a glass of water will hydrate you and prepare you for the day ahead.
7. Avoid sugar until lunchtime
If you’re a fan of a mid-morning granola bar, you probably won’t want to hear this – sugar saps energy, so it’ll contribute to your feelings of morning grogginess if you’re consuming it before lunch. It’s best to avoid sugary breakfast cereals and pastries and opt for savory foods where possible. If you do have a sweet tooth, get your fix with fruits like apples, oranges or raisins.
8. Get some fresh air
With so many of us working from home nowadays, we can quite easily roll out of bed and straight onto our office chair (or worse, work from bed). If that sounds like you, try taking a brisk 10-minute morning walk before breakfast. The fresh air and sunlight will boost your serotonin levels, helping you to feel instantly energized.
9. Minimize stress
If stress and anxiety are the cause of your sleepless nights, not even the comfiest pillow or mattress will improve your sleep quality. Stress can contribute to mental exhaustion, so if you want to feel alert in the morning, you need to address the cause of your anxiety and find out how to minimize it ASAP.
10. Anticipate your day
A lack of mental energy may be linked to a lack of motivation. If you’ve got nothing to look forward to, it can be hard to get out of bed, let alone get into the zone for a busy day ahead. Try scheduling in things to look forward to, such as a lunch date with a friend or a movie night with your partner, to give you the motivation boost you need.
11. Cut down on your coffee intake
If you use coffee as a crutch to get you through the day, you need to cut down. Too much coffee in the morning can make you feel more fatigued as the day goes on – and that’s how you end up consuming unhealthy amounts of caffeine on a daily basis. Try to stick to just one cup of coffee a day and see if it makes a difference.
12. Get plenty of exercise
You might assume that exercise would only contribute to your lacking energy levels, but actually, research has linked exercise with reduced fatigue. Whether it’s taking a quick walk on your break or biking to and from your workplace, there are many ways to get your blood pumping on an average working day.
13. Address mental illness
Short-term stress and situational anxiety are enough of a problem when it comes to morning drowsiness – but the issue can be much more serious if you’re suffering from a mental illness. Schedule an appointment with a professional if you think that depression or anxiety may be the cause of your fatigue and lack or energy.
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