Waking up can be the hardest part of the day. Let’s face it: with the increasing demands and stresses that work is putting on you, sleeping 8 hours a night isn’t as common as you want it to be. As a result, sometimes you don’t wake up refreshed and you’re groggy in the morning- and even worse, it often lingers throughout the day.
Turns out you can take care of both of those by waking up properly: having some good wakeup rituals not only helps you clear the grogginess of the morning to wake up refreshed and alert, but it also helps to keep your energy high for the rest of the day! How you wake up really sets the tone for the whole day, so here are some wakeup tips to incorporate into your morning ritual that can help you stay alert and awake the whole day.
1) Wake up gradually
You know that fantastic alarm clock? The one that jolts you out of sleep with a noise that more properly resembles an air raid siren? Turns out that’s sapping your energy: switch to a gradual wake up instead. Set your alarm clock or phone to have a “pre-alarm” that’s a softer, more soothing noise designed to gradually ramp up in intensity. That way when the loud alarm comes, you will already be slightly awake and you won’t induce a stress response that could potentially affect you throughout the rest of the day.
2) Drink a glass of water immediately when you wake up
This is one of the most important ones- dehydration is almost guaranteed when you wake up, and not drinking water when you wake up will leave you fighting to shake off that grogginess the rest of the day. Keep a glass of water by your bed for when you wake up, and drink it as the first thing you do when you open your eyes. The act of drinking as well as the hydrating effect of the water will really help you to wake up refreshed, get rid of that initial morning grogginess, and set a good hydrating tone for the rest of the day.
3) Quick high intensity exercise just for one minute
Part of the reason that you’re having such a hard time trying to wake up refreshed is that your heart’s not pumping. So get it pumping! Do some high intensity exercise right when you wake up, just for a minute. Whether that’s pushups, high knees, or burpees, do something to get your heart slightly racing. It’ll really help to wake you up and get your energy levels higher. Make sure to stretch for a few seconds first so you don’t get dizzy or cramp up, and make use of that water you’re keeping by your bed after tip #2 to hydrate for a double whammy.
4) Don’t hit the snooze button
That snooze button feels great- those 10 extra minutes of sleep are like heaven almost every morning. But recent research suggests that smashing the snooze button is hurting your ability to wake up refreshed and alert- and the grogginess, or “sleep inertia” the snooze button produces, can last two to four hours!
Needless to say, that’s not helping you at all during the workday.
So avoid the snooze button and get up when you have to get up. Believe me, you’ll be glad you did when you wake up refreshed and ready to hit the day full of energy that you didn’t even believe you were capable of that early in the morning.
Don’t let your day bring you down- use these wakeup tips to help you beat that early morning grogginess and wake up alert and refreshed!