Instead of setting your alarm later to catch a bit more sleep, try going to bed a little earlier at night. If you’re going to bed at the right time and allowing yourself an adequate amount of sleep, you may not even need to use an alarm clock anymore![1] X Research source
Don’t hit the snooze bar. This will just waste your time and will plunge you into a drowsy half-sleep for a few extra minutes. [2] X Research source Take a few deep breaths and fill your lungs with air. Get up and smile! Don’t waste time playing around with your phone or yawning and tossing and turning. The sooner you get started, the better you’ll feel. If you’re still feeling sleepy, take a step outside or on your balcony to breathe in some crisp morning air.
Consistency is key. Find what works, and do it every morning—even on vacation! You might think that you need to take a cold shower to wake yourself up, since a warm one will presumably make you sleepy. In reality, though, if a warm shower is part of your morning routine, it will signal your body and mind that it’s time to get up and get moving. Consider having a radio in the bathroom to play your favorite pump-up music, or just sing to yourself.
Fruit, yogurt, and porridge. Greens like spinach, kale, or celery. Try mixing them up into a smoothie. Eggs and lean ham or turkey. Oatmeal, whole grain bread, or healthy cereals without tons of added sugar.
Cortisol is, among other things, your “alertness hormone. ” Its levels in your body spike 3 times per day, usually within 2 hours after waking up, then at midday, and finally in early evening. Consuming caffeine while your cortisone level is up can signal your body to decrease the natural cortisone spike, which will end up making you feel more lethargic and tired. By drinking your coffee a bit later in the morning, you’ll add a caffeine kicker to your natural cortisol high.
Keep your mouth engaged by sucking on a mint or chewing gum. Position yourself near a window that provides indirect sunlight. Sitting directly in the sun can make you tired, but being near sunlight can wake up your senses. Wake up your sense of smell by sniffing peppermint oil. You can carry a tiny bottle of it with you. Keep your eyes active by taking breaks to shift your gaze when they get tired from looking at the same thing. Listen to music. Jazz, hip-hop, or light rock can wake you up.
Gently pull down on your earlobes. Pinch yourself in parts of your body that don’t have much fat, such as your forearms or the space under your knees. Stretch your wrists by pulling your fingers back away from you. Roll your shoulders and your neck. If you really feel like you’re in danger of falling asleep, lightly bite down on your tongue.
Go for a brisk walk around the neighborhood. Nothing will wake you up like filling your lungs with fresh air. Take a midday yoga class. This is another great way to clear your mind, improve your breathing, and to get ready for the rest of the day. You’re engaging in moderate exercise if your heart rate is somewhat elevated and you’re breathing heavily enough that it’s tough to carry on a full conversation. Don’t do more than light exercise after mid-afternoon—if you work out late in the evening, your adrenaline will spike and it may be harder for you to fall asleep.
During the workday, take short walks in the halls or go across the street to get coffee. Avoid elevators whenever you can. Take the stairs instead. If you’re sitting at a desk all day, stand to do some basic stretches at least once per hour.
Carry around an array of healthy snacks so you don’t give in to the vending machine. Some great snack foods are almonds and cashews, celery sticks and peanut butter, and fresh or dried fruits. Eat three healthy and balanced meals throughout the day. Make room for some light snacking so you don’t overindulge during mealtime. Avoid heavy meals, starchy foods, or foods that are high in fat or sugar. All of these foods will make you more tired and will tax your digestive system. Have some caffeine in the early afternoon, between your natural cortisol spikes at around midday and early evening. Stay hydrated throughout the day.
Switch tasks from time to time. You may get bored if you’re doing the same thing for hour after hour, so try to tackle different projects at different times throughout the day. If you’re zoning out at work, strike up a conversation with a colleague in the break room. This can give you a little boost of mental energy, and you may have a nice laugh together! If you’re in school, stay engaged in class by asking and answering questions. If necessary, take notes with pens in multiple colors so your note-taking feels less monotonous.
Energy drinks will give you a temporary boost of alertness, so consider using them sparingly and only when necessary. Energy drinks can cause heart and blood vessel problems in some people, so talk to your doctor before using them, especially if you have any cardiovascular issues. Never mix energy drinks with alcohol, as it can make you more likely to drink too much without immediately recognizing the effects.
Emphasize calming, soothing activities, like taking a warm bath, listening to classical music, reading a relaxing book, or meditating. Avoid vigorous exercise in the evening, and turn off or put away any screen-based electronics at least 1 hour before bedtime. Avoid spicy foods, alcohol, chocolate, and caffeine for at least 2-3 hours before you go to bed, if not longer. Take some small steps that will make it easier for you to get up. Set up your coffee maker or put out your clothes for the next day.
The average adult should aim for 7-9 hours of sleep per night, and teens should aim for 8-10 hours. [17] X Research source
If you’re angry because you had a fight with someone you love, try to resolve it to the extent that you can before falling asleep. If you can’t resolve the issue before bedtime, use stress-reduction activities like meditation or deep breathing to help you calm down.
Additionally, think of at least two things you’re looking forward to the next day. If you go to bed feeling positive, you will be more excited about getting up. Positive visualization helps to calm your mind and body, making it easier for you to fall asleep more quickly and deeply. [19] X Research source
