Written by Nectarsleep editorial team
Last Updated on Jun 08, 2022
Waking up early in the morning seems to be a real swedge for most people unless you are a lark or an early riser. The sound of the alarm clock can piss you off entirely if you spend most of the night turning and tossing around rather than sleeping soundly. But if you are trying to figure out how to wake up in the morning without feeling groggy, you’ve come to the right place.
Through this blogspot, we will walk you through the tips for waking up in the morning and explain the scientifically best time to wake up!
Let’s dive together!
It’s okay to wake up restless on certain days, but if this is constantly tuckering you out, you need to focus on some waking exercises. We will help you learn how to wake up without an alarm by awakening your natural sleeping cycle in the coming section. But first, let’s find out why leaving your bed in the morning is the worst feeling in the world.
As simple as it may sound, our body has a biological clock and circadian rhythm. The two are not mutually exclusive, however, they work together to keep you in top-notch health. According to Sleep Experts, circadian rhythm is the human's 24-hour cycle that regulates your day-to-day sleep-wake activity and releases melatonin. On the flip side, the biological clock is the body's natural timing device. The biological clock manages the cycle of the circadian rhythm while adjusting it according to the person’s living habits, age, and environmental triggers.
Together, the circadian rhythm and biological clock regulate your ability to feel tired, remain awake, and decide the amount of rest your body needs to function normally. In fact, they also control chronotype, your body’s natural urge to sleep at a specific time. Chronotype decides whether you are an early bird or a night owl, your peak productivity window of the day, appetite, body temperature, and other bodily functions related to your sleep cycle.
If you are stressed about how to wake yourself up when tired, more likely your circadian rhythm is not aligned with your biological clock. So, experts recommend scheduling your sleep-wake cycle according to your chronotype.
Other causes linked to why you find it challenging waking up in the morning include-
Those extra five minutes in the morning sound tempting but may not lend you any favor. In fact, they make you go cranky and groggy even more, casting off your body’s wake-up cycle.
The best way to deal with it is by setting the alarm for the same time every day, and when it buzzes, be assured of getting out of bed immediately. If your mind still entices you to hit the snooze button, trick your brain by putting your alarm clock across the room. This way, you don’t have any chance but to get up and buzz it off.
You are running late and want to save every second of your time; we understand that. But let's understand why it is essential to make your bed as soon as you wake up. First, it gives you a sense of accomplishment, and second, you would not want to go to bed and mess up freshly tucked bedsheets, would you?
Undoubtedly, sipping morning coffee or tea is a ritual everyone swears by. But trust us when we say that sipping a glass of water as the first thing in the morning gives you more benefits than coffee would ever. 7 to 9 hours of sleep leave your body dehydrated, and kick-starting your day with a glass of water leaves your body feeling refreshed. Leave a glass of water by your bed and sip at least one glass of water to feel awake in the morning.
A little stretching and walking around your neighborhood goes a long way in awakening your mind and body. So get outside and walk for at least 15-20 minutes just for your body. According to WebMD, exposure to early morning sunlight also helps you sleep at night. It also turns out to be beneficial in reducing melatonin in your brain!
This turns out to be an excellent way to wake yourself up in the morning. Snuggling or cuddling with your furry friend when you wake up boosts your mood and makes getting out of bed more enjoyable.
Earthing or grounding improves your health, reduces mental stress, and improves overall wellness. It keeps you grounded for the day long. So if you lose steam mid-afternoon and want to know how to wake yourself up at work, practice grounding to keep yourself calm and relaxed. Begin by taking off your shoes and putting bare feet on earth. Let your body feel the grass and dirt beneath your feet and mindfully receive the earth’s healing energies.
Aromatherapy awakens senses with essential oils intended to promote mental wellness. So rather than sipping coffee, open your eyes and try diffuse oils like lemon eucalyptus, cedarwood, and peppermint to wake up your mind.
Eating a healthy diet boosts your energy and helps you get a good night’s sleep. On the flip side, consuming food not proven healthy can stash your energy. Your physical body needs its share of fuel to kick-start the day, and protein, the legitimate source of nourishment, enhances human performance. So always grab smoothies, quinoa porridge, omelets, and nut butter toast on your way to the office. Remember, a high protein diet and healthy fats energizes you until lunch.
Are you one of those many people who check on their phones as soon as they wake up? Scrolling through the social media feeds when you wake up gets in the way of mindful living. Instead of letting social media sneak the movement into your morning, use your favorite playlist to bust your endorphins. Sound on, make your bed and take this music to your kitchen or washroom to trigger energizing emotions.
Consuming caffeine 6 hours before your night sleep can disrupt your body’s natural sleep-awake cycle. So, if you plan to be in bed by 11 pm, avoid your 5 pm coffee run.
Most people are disposed to the idea of alcohol to fall asleep. For sure, it makes you drowsy, it also alters your circadian rhythm, causing you to wake up sporadically in the middle of the night. No wonder why you wake up in a cranky mood followed by fatigue or sickness.
Getting the hang of your chronotype is extremely helpful in planning out your day’s work according to your most productive hours. Understand which category you fall in, and you can schedule your sleep and wake-up cycle accordingly.
The 4 types of chronotypes:-
Here are mindful ways to improve your natural sleep-wake cycle.
One of the best ways to fix your sleep schedule is to be sure to get your body enough natural light. The body needs natural light to calibrate with an internal clock. When exposed to darkness, the brain secretes melatonin, a hormone that helps with sleep. Conversely, darkness tells your brain that you want to doze off. So, at night when it's time for you to hit the bed, switch off or dim the bright lights.
Have stress on your mind? Get it off the road. You don’t deserve all the worries of the world. Instead, let your body feel relaxed and calmed by placing your hand closest to the heart chakra. You can also practice meditation, bedtime yoga sequence or anything that allows you in your skin. Stick to this mediational routine no matter what, and notice your sleep cycle getting back on the track!
According to the National Sleep Foundation, the ideal room temperature for a promising night’s sleep is 60 and 67 Degrees Farenheit.
Yes, those social media reels and videos may prevent you from fetching a night's sleep. Before it’s time for you to hit the bed, put aside your phone and connect with your inner self.
Going to bed and waking up at the same time is a legit way to improve your biological clock. Instigate with how much sleep you need- seven to nine hours is a general recommendation. Aim to go to bed early at night, so that you wake up squeaky fresh. Be sure to stick to your sleep schedule, including your days off, and apparently your body will start to wake up naturally.
The best way to wake yourself up and feel enlivened is to understand your chronotype and create a sleep schedule that works accordingly. Most people want to know the scientifically best time to wake up; however, the best time to sleep and wake up varies among individuals. Aim for 7-9 hours of sleep each night to ensure that your body is well-rested.
Concluding to this, the above-mentioned tips for waking up early in the morning will ensure that you get REM sleep if you succumb to a regular routine. Besides, investing in a good mattress also has its own relevance in curating a healthy sleep cycle, so if you have not yet, it's time now!