The Timely Wakeup
Are you having a hard time getting up in the morning? We've all been there. Forcing yourself to leave your cozy bed when your body feels sluggish and heavy is the worst way to start your day. Having a difficult wakeup can make you tired and irritable long after the time you get out of bed! Try these tips to make waking up easier:
Make Small Changes - Give yourself more time to meet those morning demands by slowly setting your alarm a bit earlier each day! You can make your bedtime a bit earlier, too. Try small, 10-minute increments until you reach the optimal bedtime and wake-up time. Changing the time too much, too suddenly might be hard for your body to adjust to, so that's why 10-minute increments are ideal.
Cold Plunge Shower - Splash cold water on your face in the morning for an instant refreshing wake-up call. It's quick and easy, and you'll get an energy boost to help you feel more awake. Feeling adventurous? Take a cold shower to wake your brain and body up!
Prepare the Night Before - Prep for your day as much as you can the night before. Have lunches planned, clothes picked out, and a grab-and-go spot for your keys/wallet/purse. This will make mornings a lot easier because you won't have to rush around trying to find everything you need. This also makes it less likely that you will forget something!
Limit Gadgets - Have a pre-bed cutoff time for electronics. Blue light from screens can mess with your circadian rhythm, making your body feel awake when it is time to go to sleep. It's best to stop looking at screens for two hours before bed, but even a shorter amount of time will help. If this is a difficult habit for you to get into, you might want to try setting a bedtime reminder on your phone. There are several health apps and scheduling apps that let you schedule a notification that pops up to gently remind you that it's time to get off the phone and get ready for bed.
Stay Consistent - We all want to sleep in a little on the weekends, but allowing the extra sleep time can derail you for the week. A Britannica article points out that "staying up unusually late or snoozing for too long can throw off your [circadian] rhythm and necessitate a period of readjustment." Best to stay on a consistent schedule. When your body has a consistent time to go to sleep and wake up, falling asleep at night is easier because your body can anticipate bedtime and relax and wind down at the proper time.
Use a Sunrise Alarm - This type of alarm might be just what you need to wake up feeling good! A sunrise alarm has a large light on it that gradually gets brighter when it's time for you to wake up. These alarms often have optional sounds, but the most important part is the light. The goal is to make you feel like you're waking up to a sunrise. The sunrise-like glow works with your body's circadian rhythm to send you a gentle signal to wake up.
I hope you found these tips helpful. Now that you know how to wake up better, you can put these tips into action and start your day the right way!
