Do you dread getting yourself out of bed every morning? Don’t worry. Most of us do. But the thing is, it doesn’t have to be this way. There are a few simple ways to ensure that you’ll wake up each morning with the maximum amount of energy. And to wake up feeling energized means that you’ll feel better and you’ll be able to be more productive throughout the day. So here are 11 tips on how to wake up feeling refreshed and energized.
1. Get Enough Sleep
First of all, if you’re getting only 4 hours of sleep a night, obviously you won’t be able to wake up feel energized. Same goes for sleeping too much. So, create a sleep schedule that allows you at least 7-9 hours of sleep a night. Choose exact time for going to bed and waking up, and then stick to it every day of the week.
The body’s internal clock that regulates sleep relies on consistency in order to perform more efficiently.
2. Create a Sleep Routine
To wake up feeling refreshed and energized it’s also important to create a calm bedtime routine. First of all, this means shutting off all your electronic devices at least 30 minutes before bedtime. Also, go to the restroom before you go to bed, so you don’t have to wake up in the middle of the night. Additionally, you can take a warm bath, do some reading or some deep breathing exercise. All these activities will calm your mind and help to induce sleep.
You can also try yoga or meditation before sleep. They will help to destress and relax.
3. Avoid Alcohol, Caffeine and Heavy Meals
These three substances can lower the quality of your sleep. Caffeine activates your nervous system, alcohol interferes with REM sleep and heavy dinner takes longer to digest. Consuming these substances will make it difficult to fall asleep and can give you a restless night.
Also, except coffee, there are other foods that can also disturb your sleep and so it’s better to avoid them. Such foods include chocolate and red wine. These foods can cause you to wake up constantly or you’ll just have very light sleep. But here you can check out the foods that will help you sleep.
4. Set Up For Restful Sleep
It’s not just about getting enough sleep. It’s also about getting quality sleep. To provide that, it’s important to keep your bedroom dark, quiet and cool. So, close the curtains, shut off all electronic devices and set the thermostat at about 60 degrees Fahrenheit.
If you sleep in a noisy environment, you can use earplugs, noise canceling headphones or a white noise machine.
5. Welcome the Sun
As soon as you open your eyes, open the shades in your bedroom and welcome in the sunlight. This will send an internal signal to your brain to decrease producing melatonin, which is the sleep-inducing hormone. And as a result, it will encourage your body to gear up for the day.
Keep a glass of water on your nightstand, so that you can drink it first thing in the morning when you wake up. This will rehydrate your body and allow for a healthy flow of oxygen throughout your body. The water will make you feel better and will help you to get more alert and energized.
7. Take a Cold Shower
Cold water has a reputation for boosting alertness and combating lethargy. Even just splashing your face with cold water will help you feel more awake. But if you want to take it a step further, consider taking a cold shower or just finish your regular shower with a minute of ice cold water. It will increase the body’s blood flow and will stimulate the mind.
8. Get Active
Exercising in the morning is the another great way to wake yourself up. Being active will get the blood pumping and this will send the endorphins flooding your system.
It can be dancing, yoga or any other physical activity. Even just a brisk walk in the park will give you a good energy boost. Just find something you enjoy doing and which in addition to energizing you, will also lift your mood. And you’ll be able to enjoy these benefits throughout the day.
9. Eat a Healthy Breakfast
A good, healthy breakfast will provide you with the energy you need to face the day. Even if you’re in a hurry, eating even just something small but nutritious will help you feel more energized and alert. There are many other healthy breakfast that you can do. The key here is preparing something that is healthy and also that doesn’t take too long to make.
Good healthy options include fortified whole grain cereals, yogurt with berries or a toast with peanut butter and a sliced apple. You can also add to that a glass of citrus juice. Or, if you prefer, drink a cup of coffee.
When choosing your morning foods, avoid products with magnesium and unsaturated fats. These foods will only make you more sleepy.
10. Reduce Stress
Going to bed with all the worries of the day stuck in rewind, you’ll most likely find it difficult to fall asleep. And after a sleepless night, you’ll struggle to get up in the morning.
So, find ways to reduce stress in your life. And especially, clear your mind before going to bed.
If you want to reduce your stress overall, there are different ways to do it and one method might work better for you than the other. For example, you could do regular exercise, practice meditation, seek therapy or find support through friends and family.
11. Invest In Good Bedding
If you’re struggling to get up in mornings because of sleepless nights, it could be because of uncomfortable bedding. Mattress and pillow play an important role in the quality of your sleep. So, we recommend investing in a high quality bedding that will be comfortable and will also provide the right amount of support for your body’s spinal alignment.
By taking these small steps, you’ll be able to increase your morning energy and feel refreshed for the rest of the day. And this can contribute to a greater well-being and satisfaction overall. Just keep in mind that to see positive results, it requires consistency. So, create a perfect bedtime and morning routine that works for you and stick to it.