Wake Up Tips
Time to Wake Up
Tired man in the bed not happy.
Number One: The Cold Splash
This easy trick can wash away your morning fatigue in seconds. All you need is a splash of cold water.
Normally it takes 20 or 30 minutes to really wake up in the morning. Your body and mind transition slowly, leaving you groggy and lethargic. But this trick speeds up the process. So instead of waiting 30 minutes, a splash of cold water shocks your system into high gear, almost like a jolt of electricity.
The cold water on your face signals a stark change in temperature, and that change in temperature signals your body that it's time to wake up. After a splash of cold water, you'll discover a new energy in the morning. You'll feel more active and aware during your morning routine, and you may experience a boost of productivity.
This comes from a 2016 study in the journal PLOS One. In this study, researchers investigated the effects of cold water on productivity and quality of life in the mornings. Participants put cold water on their face or took a cold shower. In both cases, cold water improved their productivity. They were less likely to take sick days or show up late for work. They also reported more awareness and cognition while working. So if you want to stop feeling tired every morning, take a freezing shower or splash some ice-cold water on your face. Because that change in temperature can transform your morning in an instant.
Number Two: Selective Napping
Do you take naps during the day? Many people say napping reduces mental exhaustion, and there's an array of scientific studies in their favor. But not every nap works the same way.
Done right, a nap can save your day, giving you the energy you need to work at your best. Done wrong, a nap can make you feel even more tired. So what does the ideal nap look like?
Naps have different effects depending on the time you spend sleeping. Different length naps can energize, revitalize, and replenish you in unique ways.
Effective Nap Durations
| Nap Length | Benefits |
|---|---|
| 10-20 minutes | Quick boost, increased alertness |
| 30 minutes | Improved performance, sharper focus |
| 90 minutes | Full REM cycle, improved creativity and memory |
Let's say you're feeling groggy in the afternoon. You got a full eight hours last night, but a long stressful day has left you exhausted. Now in this situation, a 30-minute nap will give you the energy boost you're looking for. A short power nap reinvigorates your brain without interfering with your sleep schedule.
But what if you didn't sleep much last night? You were up late working on a project. You got three hours of sleep in total, and naturally, you're feeling exhausted during the day. This situation calls for a longer nap to give your brain the rest it needs. You should nap for 90 minutes. During that 90-minute period, your brain will undergo one complete REM cycle. The REM cycle is critical for your brain to store memories and get rid of toxic chemicals.
Naps like these can be a lifesaver, but many people sleep too long in the afternoons. They're tired day after day because their napping habits are ruining their sleep schedule. The two-hour nap, for example, will make it harder to fall asleep at night, and that leaves you feeling tired in the morning. So if you're going to nap, keep it short because the longer you sleep during the day, the more likely you are to feel tired tomorrow.
Number Three: Count It Down
Do you have trouble waking up in the morning? Do you fall back asleep within minutes? If you do, use this helpful trick to wake up on time every time. In the morning, getting out of bed is one of the hardest things to do. You're comfortable, you're warm, your body feels too tired to stand.
But if you fall back asleep, you're going to experience more fatigue throughout the day. So count down from 10. The countdown gives your brain a sense of urgency and determination. It brings your attention to the task right in front of you. During those 10 seconds, you'll find the motivation to stand up, wake up, and start your day. By the end of your countdown, you'll feel ready to go.
Number Four: Morning Hydration
Sleep isn't the only cause of morning fatigue. Dehydration is another common issue that drains your energy in the morning. Even though your body doesn't move at night, you're still using energy. Your bodily systems are still awake and active. That's why you need food in the morning, not just to fuel the day ahead but to replenish your body from the night before.
Water works the same way. Most people wake up dehydrated. That dehydration makes you feel cloudy and tired, but a glass of water can quickly hydrate your body and clear your mind. You'll feel more awake, more alert, and quicker on your feet. So get your day started with a tall glass of water.
Number Five: Lifestyle Activation
Morning tiredness could be a product of your lifestyle. Now more than ever, people live sedentary lives. You spend hours and hours at your computer. You sit far more than you stand, and that lack of activity takes its toll on your body.
A sedentary lifestyle, according to several studies, leads to a general lack of energy. And your lack of energy makes your sedentary habits even worse. On the other hand, small active habits can give you a boost of energy. A 2014 study in the Journal of Medical and Science and Sports and Exercise discovered just how beneficial bits of activity can be.
You don't need to run 10 miles on the treadmill. You don't need to lift weights for an hour. Simply stand, stretch, or walk around. These small active habits can energize your body, your brain, and your lifestyle.
Number Six: Caffeine Reduction
Do you drink coffee in the mornings? Coffee is the world's most common remedy for morning fatigue, but sometimes a cup of coffee works against you. Avid coffee drinkers may feel more tired in the morning. Why? Because caffeine interferes with the quality of their sleep.
According to a 2012 study in the Journal of Innovations in Clinical Neuroscience, caffeine is a double-edged sword. On one hand, energy drinks increase short-term energy. However, consumers had lower levels of energy in general. Over time, that creates significant daytime fatigue.
But don't worry, you don't have to cut coffee out of your life completely. You can still enjoy your morning cup of joe. But to relieve that morning fatigue, opt for a smaller cup. By reducing the size of your caffeinated drinks, you can neutralize daytime fatigue. It may not happen right away, but your body will thank you in the long run.
Number Seven: Rhythmic Sleep
When do you go to sleep each night? Are you on a consistent schedule? If you want to feel energized in the morning, get yourself on a stable sleep schedule. Your body is programmed to sleep and wake up at the same time each day. It follows a sleep pattern called the circadian rhythm, which tells your body and brain when to sleep and when to wake up.
Each time you change your schedule, you're throwing your body for a loop. You're confusing that circadian rhythm and increasing your morning fatigue. So get yourself on a schedule. The more consistent you are, the more rested you'll feel.
Number Eight: Vertical Walking
A change in position is often all you need in the morning. The longer you lie in bed, the more likely you are to feel tired. Your body associates that comfortable horizontal position with sleep. By lying in bed, you're telling your brain to keep sleeping.
A change in position sends a different message. By standing up, you're placing your body in a vertical position. You're telling your brain it's time to stop sleeping and to start the day. A simple change in posture can make all the difference.
If you want to go one step further, do a small activity. Brush your teeth, take a shower, or just walk to the kitchen for a glass of water. Even the tiniest activity will make you feel more alert and aware.
Number Nine: Stress Dissolution
Stress can also cause morning fatigue. If you experience high stress on a daily basis, your lifestyle may be wearing you down. Your schedule may be very productive, but it's interfering with your brain's ability to rest and recover.
Luckily, there are several ways to relieve stress and heighten your daily energy. Activities like meditation and journaling are healthy mediums for negative thoughts and stressful expectations. You can also use mantras and inspiring media to stay on top of your worries and fears.
Whatever method you choose, practice managing your stress because high stress may leave you feeling tired every morning.
Number Ten: Outdoor Stimulation
In the morning, one place is more exhausting than any other. That place is your bedroom. The closer you are to your bed, the more likely you are to feel sleepy and unmotivated. All you want to do is lie down. Your body craves another few minutes of sleep, and that craving makes it harder to start your daily routine.
So get away from your bedroom. Experience a complete change in scenery by stepping outside of your house or apartment. This comes from a 2010 study in the Journal of Environmental Psychology. They found that walking outdoors exposes your brain to new stimuli: the shining sunlight, the sound of birds, and the trees.
A few minutes in the outside world leaves you feeling happy, energized, and clear-headed. This positive mindset paves the way for a productive and rewarding day. So if you feel tired in the morning, spend some time outdoors. Even a few minutes outside can nudge your day in the right direction.
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