Around 20 percent of Americans report regularly getting less than six hours of sleep a night. 1 This sleep deprivation results in groggy and irritable workmates, friends and family members who seem to have a chronic “case of the Monday’s”. Most people simply try to stay awake have their morning cup of coffee… followed by their afternoon cup of coffee. Simple adjustments to schedule and lifestyle can leave you refreshed and ready to take on the day.
1. Your Relationship with the Alarm Clock
It is best to set your alarm clock for the latest moment possible to wake up. Slapping the snooze button every five minutes to get a little more sleep will result in fragmented sleep that will make you more tired when finally rolling out of bed. 2 Also, consider getting a less “alarming” alarm. Some companies offer alarm clocks that gradually get louder or have gentle nature sounds such as babbling brooks or waterfalls to help you gradually come out of sleep. As soon as you hear the alarm, swing your legs over the side of the bed and take some deep breaths. 2
2. Exercise
Exercising as soon as you wake up can give your mind and body the burst of energy it needs to start the day. Even a brisk walk can wake you up more than dragging your feet to the coffee maker. Simply walking around the house or out to get the paper can give your body the kick-start it needs. Be sure not to sacrifice needed sleep time in order to exercise. 2
3. Start with a Splash
I like to start the day by washing my face with cool water. The water will shock the face cells into action and cause you to even look more awake. Taking a hot shower can also wake the body up and help you to get your day started.
4. See the Daylight
Keeping the house dark to let yourself “adjust” only makes the mind more tired and convinced that it is still night time. By opening curtains and blinds and allowing natural daylight in, you will slow the brain’s production of melatonin and begin the mind’s wake up process. This is more difficult in the winter as the sun rises later and can contribute to seasonal affective disorder or winter depression. 3 Light and darkness help to regulate the sleep-wake cycle and doing this on a regular basis can make waking up easier.
5. Watch Your Medications
Some sleep or cold medications can cause drowsiness for up to eight hours. If taking such a medication, be sure to allow yourself to sleep the full amount of time the effects will be present. Trying to fight drowsiness brought on by medication will be very difficult.
6. Get Enough Sleep
The most simple, yet hardest way to improve mood and ability to wake up is by simply getting enough restful sleep. If continuously waking up under-rested, fix the problem by going to sleep earlier. This can be done by regulating your biological clock or circadian rhythm. 3 Using natural sleep aids or other psychological methods to fall asleep quicker can help regulate the biological clock quicker.
The best way to acclimate the body and mind with waking up earlier is to keep the same sleep schedule on weekends. Simple lifestyle adjustments can help the body and mind to wake up and take on the day. While waking up refreshed is important, ensuring you have had the proper rest period is what matters most. Without the adequate amount of sleep, no amount of caffeine, exercise or lifestyle changes will truly stop the effects of sleep deprivation.
Bibliography:
1. WebMD—Toll of Sleep Loss in America http://www.webmd.com/sleep-disorders/guide/toll-of-sleep-loss-in-america
2. WebMD—Trouble Waking Up; http://www.webmd.com/sleep-disorders/features/trouble-waking-up
3. USA Today—Can you become a morning person? Yes, but it’s not easy; http://www.usatoday.com/news/health/story/health/story/2011-11-21/Can-you-become-a-morning-person-Yes-but-its-not-easy/51338980/1
Yeaaaah, SCIENCE!
great ideas
Very Informative !!
we def go so fast in life and often go to fast to remember all these tips 🙂 thanks for the refreshment of this 🙂
What relationship with my alarm clock? It’s one sided.. it loves me, and I hate it, lol.
Love the article! This may just help me with my abnormal sleep habit!
LOL tell this to my 5 month old please 🙂
Am I the only one who prefers just staying awake all night to going to bed and trying to wake up in the morning? 😉 Never been anything close to a morning person, lol
i would love to get a better nights sleep! maybe when the kids are old enough and move out! lol
love to get deep sleep with no pain in this bed and pillow so comfy
What a great article!I need all the helpful hints I can get 🙂
man i like hitting the snooze button. lmao
oh i would love a chance to win this and get a good nights sleep. thank you for the chance to win!
Oh for a good night’s sleep!
always good to be reminded to make adjustments if you aren’t getting a good night’s sleep
nice article!! <3
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This sounds amazing… I would LOVE to wake up feeling refreshed!!
Good tips!
would love a pillow!
It makes a difference.
Great tips! Thank you!
I really need to give myself a nice long stretch before getting out of bed to get my body circulation moving
All good ideas!
My neck needs a new pillow!
All good, though us non-morning people might not be so down with the daylight!
I need a new pillow 🙂
Helpful, practical tips. Thanks!
A less alarming alarm clock? LOL Most definitely.