There are two kinds of people in the world: early birds who jump out of bed at the first sign of sunlight, and night owls who pull the covers over their heads when it's time to get up.
Even if you are in the second group, you may learn to like mornings. Even small changes to your daily routine can make a big difference in how ready you feel to face the day.
Some of these tips can help you feel more awake in the morning. Others are changes you can make to your life to help you get enough sleep and be ready for the next day.
Here is some advice for getting the rest you need and waking up early.
If you brew your coffee, let’s get started.
How to wake yourself up when tired or wake yourself up quickly? The sound and smell of freshly brewed coffee can be heavenly when you’re struggling to get out of bed.
Caffeine boosts serotonin and dopamine levels, which stave off the blues, give you energy, and help you focus. Caffeine blocks the adenosine receptors in our brains and, at least temporarily, stops us from feeling the urge to snooze.
How much caffeine is there in coffee?
Caffeine content in coffee varies depending on a number of variables, including brewing technique, roast, and bean type. The average 12-ounce serving of filter coffee contains approximately 142 mg of caffeine, while an ounce of espresso contains approximately 63 mg.
Read our guides for more about the alternative brewing methods to wake yourself up quickly and create beautiful mornings: Brew Guides
So, you can get a caffeine boost from a cup of coffee to awake during the day. If you don’t drink coffee, you could always look for a cup of black or green tea.
Top Tip: Caffeine lasts in your system for more than 12 hours, so be sure to limit it to earlier in the day.
Expert Tip: Put your coffee pot on a timer to start brewing coffee the minute you wake up.
Not only do endorphins make you happy, but they also wake you up.
So instead of waiting until after work to work up a sweat, do something active every morning to help you wake up. But it's important to find routines you really enjoy and look forward to doing every day.
Find what's best for you, whether it's walking, Pilates, yoga, dance cardio, strength training, etc., and get moving.
When you work out regularly, it can help you sleep better.
If you have trouble getting up in the morning, it could be because you didn't get enough sleep the night before. Keeping your body active all day is a great way to wind down and tire yourself out before bed. You may exercise at home, go for a walk in the afternoon, or even just stretch after supper.
Don't work out too close to bedtime because the extra energy and endorphins can make it harder to fall asleep.
Turn off your alarm sound and turn on upbeat music!
Researchers have found that the sound of your alarm could possibly make you feel less sleepy when you wake up. Even though the data isn't clear, there is some proof that rhythmic sounds make people feel less sleepy.
Melodic music has repeating rhythms that make it easy to repeat or sing along. It might also be a better way to wake up in the morning.
Try out different wakeup sounds or songs to find the best way to wake up.
If you are asking constantly, why is it so hard for me to wake up? Nothing wakes you up like a cold shower—of course, except coffee.
Step into a cold shower to wake yourself up. This will raise your heart rate, blood pressure, and digestion. This is easy to add to your morning routine or to do when you're working from home and feeling sleepy.
Do you work from home? Instead, you could splash your face with cold water.
When you get the right amount of sleep, you can wake yourself up in the morning. If you don't sleep well, you might not want to get out of bed in the morning.
Experts say that you should sleep at least 7–9 hours every night to feel your best. For instance, if your clock goes off at 7 a.m., try to close your eyes by 11 p.m.
So, it is best to go to sleep before 12 a.m. to wake yourself up in the morning.
Between 60 and 67 °F (16 and 19 °C) is the perfect temperature for sleeping.
Creating the right sleeping setting can help you stay asleep and wake up quickly. In order to avoid waking up too hot or too cold, experts advise maintaining your bedroom at an appropriate temperature.
Set the room up the way you like it and see how it changes.