Struggling to rise with the sun? Discover the art of training your body to wake up on time, every morning. Unearth the secrets of sleep cycles, effective habits, and the power of consistency in transforming your morning routine.
Getting up in the morning isn’t just about loving your sleep and hating mornings
Lifestyle factors, medical conditions, and medications can make it hard to wake up.
- If a sleep disorder or other underlying condition is to blame for your morning sleepiness, there are treatments available.
Treat a sleep disorder
If you have a diagnosed sleep disorder such as chronic insomnia or restless leg syndrome (RLS), treatment can help you sleep and wake up better. Treatment depends on the specific sleep disorder and might include: changes to your routine, medication, and therapy
Get on a sleep schedule
Go to bed and wake up at the same time every night
- Plan out how much sleep you need, and aim to get to bed early enough so you wake up feeling refreshed.
- Stick to your sleep schedule every day, including days off.
Enjoy the daylight
Daylight helps regulate your circadian rhythms and improve your sleep
- Get some sun first thing in the morning to boost your mood and energy levels for the rest of the day
- Try opening your blinds as soon as you get up and having your coffee outside or going for a short walk
Improve your bedtime routine
Try doing something relaxing before bed, such as reading or taking a warm bath.
- Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including: looking at screens, like your laptop or phonenapping, or spending too much time in bed during the day
Get a sleep study
If you can’t get up in the mornings after trying other methods or have noticed sleep disorder warning signs, talk to a doctor about a referral to a sleep specialist.
Move your alarm to avoid hitting snooze
According to research, sleep fragmentation increases daytime sleepiness and grogginess, decreases performance, and makes you feel run-down.
- Try moving your alarm away from your bed so you have to get up to turn it off.
Eat better
Aim for a well-balanced diet full of foods that increase your energy
- Whole grains, fruits and vegetables, whole grains, and foods high in omega-3 fatty acids
- Foods that are generally considered unhealthy can make you feel sluggish and zap your energy
