Are you a “morning person?” One of those people who can jump out of bed with a smile on your face, take a brisk jog, and sing along with the radio on your morning commute?

If your answer is “yes,” we salute you. But let’s be honest—you’re probably in the minority. Many, many people take around 30-45 minutes of transition time to be “fully awake.”¹ If you’re looking to speed up that process and get your day started right, we’ve come up with ten things you can try to give yourself a more natural wake-up call. 

Light up your world.

Bringing some natural light into your bedroom in the morning will help you feel more awake and energized.² If you don’t want to sleep with your window coverings open, try to open them as soon as you wake up to give you that little boost of natural light. If you find that this trick helps you, you might want to invest in a good daylight lamp for those dark winter mornings.

Get some fresh air.

Stepping outside to get a breath of fresh air can help to awaken your senses.³ Even just opening a window could help a bit, although it would be best to actually go outside.

Power pose.

Your stance can affect how you feel, so standing in a powerful pose (like spreading your arms and legs to create an “x” shape) might bring you a little boost of energy in the morning.⁴

Catch a whiff.

Our sense of smell is very powerful. A fresh, energizing scent could help you wake up.⁵ Try a scented candle next to your bed, or a nicely scented soap in your bathroom.

H₂O.

Water can be your best friend when it comes to waking yourself up. Yes, drinking a glass is certainly a great option, but splashing a little on your face might be enough to do the trick as well.⁶ Bonus: putting cold water on your eye area right after waking up might help reduce puffiness.

Move.

If you’re not up for a full-blown workout when you first wake up, try something small—a few pushups, some jumping jacks, or even just some simple stretches can help you feel more ready to meet the day.

Talk it out.

Talking out loud can help wake up your brain.⁷ It’s best if you have someone you can talk to, even if that means a quick phone call to a friend each morning. Of course, if you can’t find someone to chat with, talking to yourself (we won’t judge), might help!

Get better sleep.

It might sound obvious, but the best way to feel energized in the morning is to make sure you get a good night’s sleep. Create a dark and cool sleep environment in your bedroom, invest in a good mattress and good pillows, and try to avoid technology for a few hours before bed. If you really want to go all out, give yourself a bedtime and stick to it. A regular schedule can help get your body in a good sleep rhythm, leading to easier mornings.⁸

Meditate.

Getting mentally prepared for the day will help you feel more awake and motivated.⁹ Take a few minutes each morning to breathe deep, clear your mind, and get yourself ready for the day ahead. If you’re unsure how to get started with meditation, there are several apps that can help you out, or find free guided meditations on YouTube.

Simplify your routine.

Sometimes, the sheer thought of getting ourselves ready for the day can be enough to make us want to stay in bed. If this sounds like you, try doing whatever you can to make your morning simple and easy. Can you prep your breakfast ahead of time? Choose your outfit? Shower at night? Give yourself permission to make your mornings even a little bit easier.

Waking up naturally can give you a happy, healthy start to your morning. Next time you feel like hitting the snooze button, try one of these tips instead. You might just find the fresh start you’ve been looking for.

 

References

¹ http://sleepanddreams.com/?p=2065

² http://www.everydayhealth.com/sleep/too-much-light-ruining-not-just-your-sleep-but-your-health-too.aspx

³ http://rochester.edu/news/show.php?id=3639

⁴ https://www.sciencedaily.com/releases/2009/10/091005111627.htm

⁵ https://sleep.org/articles/scents-to-wake-you-up/

⁶ https://www.ncbi.nlm.nih.gov/pubmed/17958903

⁷ http://jamanetwork.com/journals/jamaneurology

⁸ https://sleep.org/articles/get-sleep-schedule/

⁹ http://www.heart.org/HEARTORG/HealthyLiving/StressManagement/TakeActiontoControlStress/Meditation-and-Heart-Health_UCM_452930_Article.jsp#.WLn-2eQizoo