Make sure you don’t have heavy blinds or curtains blocking natural light from your bedroom. Open the curtains and let the light in as soon as you wake up. During the winter months, when the sun rises later, consider getting an alarm clock that uses light to stimulate those important bodily processes.
Set the alarm clock to the loudest setting. Loud noise, while unpleasant, stimulates adrenaline production, making you feel temporarily more alert. Place your alarm far away so that you physically have to get out of bed to turn it off. Even better, hide your alarm somewhere in your bedroom so that you have to get out of bed and find it before you can turn it off.
When we use the snooze button and drift off for a short period, our bodies are re-entering a new phase of the sleep cycle. The normal snooze length is around 10 minutes and this is insufficient to reach the deepest phase of REM sleep, which is the kind of sleep that makes you feel rested. Each time you hit that snooze button it gets harder to wake up. [3] X Research source
Use an app that tracks your sleep cycle. Many of these apps come with inbuilt alarms that wake you in the lightest phase of sleep. The sleep cycle typically lasts 90 minutes and if we are woken up in the deepest phase of REM sleep, we are more likely to feel groggy and find it difficult to get out of bed. Download an alarm app that makes you solve a math problem or complete a task before the alarm shuts off. This requires concentration and focus, after you’ve spent the time completing the task you’ll find you feel wide awake. Download or buy an alarm that requires you to vigorously shake it before it turns off. Keep in mind that light from electronics like cell phones, tablets, and computers may interfere with your sleep. Shut off these devices about one to two hours before you go to bed. [5] X Research source
Get the blood flowing. Exercising stimulates the production of endorphins, which reduce stress and anxiety, and improves blood circulation, making you feel more awake. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Try high-intensity full body exercises like jumping jacks, push-ups or squats, which can be done in your bedroom as soon as you wake up. Experts also suggest getting outdoors and taking a morning walk or a morning run to wake up.
Pick something with protein and fiber. Experts suggest a breakfast with a good combination of fiber and protein to boost your energy. For example, nuts are a particularly good breakfast item because they contain both fiber and protein. [8] X Research source Avoid too much sugar. A sugary breakfast may give you immediate results, helping you feel awake, but it causes your blood sugar to spike rapidly and will ultimately leave you feeling more tired for the rest of the day. Complex carbohydrates. Although carbohydrates supply our bodies with much-needed energy, simple carbohydrates found in many breakfast foods such as donuts and pastries are quickly used up by the body and can leave us feeling fatigued. Opt for complex carbohydrates (found in whole grains and fruits) instead, as these release energy slowly, preventing that mid-morning slump. A breakfast of complex carbohydrates combined with protein will also make you feel fuller for longer. [9] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Smell the coffee. Scientists have found that just the aroma of coffee can reduce the effects of sleep deprivation. Essential oils. It’s not just the smell of coffee that can wake us up, research suggests that essential oils like peppermint, eucalyptus and rosemary can also improve subjective feelings of alertness. [10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Take a cold shower. Taking a cold shower improves circulation and can make you feel wide awake.
Be careful to avoid caffeinated beverages about six hours prior to your bedtime. Drinking caffeine too close to bedtime may interfere with your sleep, while avoiding caffeine in the six hours before your bedtime may make it easier for you to fall and stay asleep.
Prepare your breakfast the night before. Pack your bag for work or school in the evening so that you are ready to pick up and go in the morning. Select your outfit the night before and leave it out somewhere easily accessible.
