Waking Up Feeling Refreshed
Waking up feeling tired, groggy, and unrefreshed is an unpleasant way to start the day. However, there are things you can do before bed and in the morning that can set you up to feel more rejuvenated.
By following sleep hygiene principles and morning routines focused on energy and alertness, you may find it easier to wake up feeling refreshed.
In this blog post, we will share tips that will help you Waking Up Feeling Rested and Ready to start your day.
Tips for Waking Up Feeling Refreshed
Establish Consistent Sleeping and Waking Times
Getting your body into a regular sleep-wake rhythm is key for feeling rested. Try to go to bed and get up at the same time each day, even on weekends. Being consistent with your schedule helps set your body’s internal clock so you fall asleep and wake up more easily.
Aim for 7-9 hours of sleep per night for adults or 8-10 hours for teens. Finding the optimal amount for you within these ranges will enable you to get sufficient rest.
Limit Exposure to Blue Light Before Bed
Exposure to blue wavelength light before bed from TVs, phones, tablets, and computers can impair melatonin production and make it harder to fall and stay asleep. This often leads to feeling unrested the next day.
Avoid using electronics 1-2 hours before bedtime or try wearing blue light blocking glasses. Dim ambient light in the evenings and use softer lighting like salt lamps to facilitate winding down.
Follow a Soothing Bedtime Routine
Having a relaxing pre-bed routine helps transition both the mind and body into sleep mode. This can promote deeper, more restorative rest that leaves you feeling refreshed.
Try taking a warm bath, reading an enjoyable book, journaling, meditating, doing light stretches, or listening to calming music. Avoid overstimulating activities in the hour before bed. Let your mind unwind naturally.
Use Blackout Curtains
Exposure to light in the early morning before waking up naturally can disrupt healthy sleep cycles. Invest in thick, blackout curtains to block outdoor light from streetlamps, signs, or sunrise so you preserve quality sleep.
This allows your body to complete full sleep cycles uninterrupted, supporting waking up feeling refreshed. Combine with a sleep mask for added light blocking.
Set Your Room Temperature Appropriately
Falling and staying asleep can be impacted by a room that’s too warm or cold. The National Sleep Foundation recommends keeping your bedroom between 60-75°F (15-24°C) for optimal sleep.
Programmable thermostats or quality bedding suited to your preferences can help maintain an appropriate temperature. Having multiple lighter covers allows easy temperature regulation.
Use a Sunrise Alarm Clock
Waking up suddenly to a blaring alarm clock startles your system and contributes to grogginess. Sunrise alarm clocks gradually brighten over 20-40 minutes to mimic natural sunrise.
This gentle waking prevents adrenaline spikes from shocking you awake. Your body can transition slowly out of deep sleep phases and wake up feeling refreshed.
Stop Hitting Snooze
It might seem appealing to catch a few extra minutes of sleep by hitting snooze. However, this interrupts your sleep cycles, preventing you from finishing important phases that lead to feeling rested.
Set one alarm and get up when it goes off. Resist snoozing so your body can complete full sleep cycles uninterrupted. If needed, place your alarm across the room so you have to get up to turn it off.
Exercise in the Mornings
Getting in some exercise first thing in the morning helps boost circulation, metabolism, and brain activity which makes you feel more alert. This is preferable to evening workouts which can interfere with winding down for quality sleep.
Try going for a walk, jogging, swimming, stretching, do bodyweight exercises, or follow along with a workout video to get your blood flowing after waking up. Just 15-30 minutes can dramatically improve wakefulness.
Eat a Nutritious Breakfast
Consuming a healthy, energizing breakfast soon after getting out of bed helps provide your body nutrients to fuel your day after fasting through the night. It ensures your blood sugar levels don’t take a plunge.
Choose nutrient-dense whole foods over sugary processed selections. Prepare make-ahead options like overnight oats, smoothies, or egg cups so you have easy grab-and-go choices.
Stay Hydrated
Dehydration during sleep can leave you feeling exhausted upon waking. Keep a large glass of water by your bed to drink as soon as you get up. Continue hydrating well throughout the day.
Caffeinated beverages like coffee, tea, or energy drinks are also useful for a morning pick-me-up. But avoid relying solely on stimulants which can backfire mid-morning.
Open Blinds and Curtains
Letting natural light into your room once you wake up helps stimulate cortisol production to officially start your day. The light exposure communicates to your body that it’s time to be alert.
Combine with energizing music for added effectiveness if desired. Allow the light and sounds of morning to serve as a pleasant awakening.
Do Light Stretches
Loosening up tight muscles with some gentle stretching is an easy way to get your blood flowing. This can counteract morning grogginess and help you feel more agile.
Try neck rolls, shoulder circles, torso twists, toe touches, calf and hamstring stretches. Hold each stretch for 20-30 seconds. Deep breathing enhances the benefits.
Take Time to Wake Up Slowly
Many people feel tired initially after waking up because the sleep-wake transition wasn’t gradual enough. Avoid expecting yourself to immediately hop out of bed feeling refreshed.
Give your mind and body 10-20 minutes after gaining consciousness to come out of sleep mode naturally before getting up. Read something uplifting, meditate, or just relax.
Listen to Upbeat Music
Selecting some upbeat tunes to play after waking up directly influences your mood in a positive direction. Let the vibrant melodies and tempo give you an energetic morning boost.
Curate playlists with your favorite energizing songs to set the tone for your day. Favor rhythmically dynamic, faster-paced selections for best results.
Get Some Sun Exposure
Sunlight exposure in the mornings raises vitamin D production which regulates healthy sleep-wake cycles. Getting 10-30 minutes of morning sunlight signals your circadian rhythm.
Open blinds, eat breakfast near a window, or better yet – step outside for a brief walk to soak up those refreshing morning rays. This sunlight exposure can boost wakefulness.
Say Affirmations
What you tell yourself first thing in the morning powerfully impacts your mindset for the rest of the day. Repeat positive affirmations that empower you to feel alert, motivated, and enthusiastic.
Write down a short list of uplifting statements like “I am well-rested and ready to start my day” and read them aloud with intention several times after waking up.
Conclusion
Waking up feeling tired when your alarm goes off is unpleasant and makes mornings harder to face. However, using certain sleeping strategies the night before in combination with morning energy boosting routines can help transform your wake-up experience.
Stick to consistent sleep times, limit light exposure, follow a soothing pre-bed routine, use blackout curtains, set an appropriate temperature, and wake gradually with a sunrise alarm.
In the morning, exercise, eat a healthy breakfast, stay hydrated, expose yourself to light, stretch gently, listen to upbeat music, get sunlight, say affirmations, and give yourself time to wake up slowly.
Implementing several of these tips for waking up refreshed can help ensure you start your days feeling well-rested and energized. Over time, these habits create a foundation for refreshing sleep and brighter mornings.