If you find that you’re waking up in the morning up in the morning feeling sluggish and lethargic, you’re not alone. Many of us struggle with our energy levels in the mornings, and dread the moment when our alarm clock rings. Sometimes this feeling of lethargy can stay with us throughout the day, only to repeat the same cycle the next day. If this sounds familiar, you’re probably keen to find a way to feel more fresh and energetic in the mornings. But what can be done?
Thankfully, there are many quick and easy methods that you can try out to wake up refreshed and ready for the day, starting from tonight? We believe that a good night’s sleep is absolutely vital to get the very best out of your day, so we’ve been busily compiling all sorts of tips and tricks to get that peppy, zingy feeling of wakefulness you’ve been hoping for! So read on, as help is at hand with our fantastic and comprehensive top ten ways to wake up feeling refreshed and energized should have you feeling bright and breezy in no time!
10 Great Tips To Wake Up Feeling Fresh in the Morning
1. Ditch The Stimulants
It can be enormously tempting to reach for the stimulants when you’re feeling sluggish. After all, a strong dose of caffeine can temporarily help with our feeling of lethargy, giving us a quick buzz that gives us a burst of energy. However, did you know that stimulants can have a serious negative impact on the quality of your sleep? Here are the worst offenders.
Coffee, Cola, And Any Other Caffeinated Beverages:
It will hardly come as a surprise to you that caffeine can adversely affect your sleep. After all, that buzz you get from a strong espresso isn’t so much fun when you’re still buzzing at bedtime. Not only can it stop you from falling asleep, but you’re likely to feel extra-sluggish when you wake up. It may be hard to give up, but once you’ve adjusted you should be on your way to feeling much fresher all day long. However, if you really enjoy them, there is no need to quit entirely. A good rule of thumb is to stop consuming caffeine after lunchtime, so it has time to get out of your system before bed.
We’re sorry to have to tell you this, but your favourite sweet treat may be doing your sleep no favours. Not only does chocolate contain some caffeine, but it also disturbs your digestion which can wake you up in the night. All in all, it can be a recipe for a lethargic feeling the next day. Some people can eat chocolate without these consequences, but if it affects you there’s no need to give it up entirely. Simply try sticking to a smaller portion, and don’t consume it too late at night.
2. Cut Back On Alcohol
While red wine is the worst culprit, all alcohol can have a negative impact on your sleep. This is because you tend to reach the deep sleep phase quicker when you’ve been consuming alcohol, which disturbs your whole sleep cycle. Not only that, but you’re fr more likely to need to use the toilet in the night after alcohol, leaving you wiped out in the morning.
If you don’t want to give up the occasional tipple, there is to stop it ruining your sleep. The key thing is to stop drinking well before going to bed so that it is out of your system before you hit the hay. If you’re wondering how long to leave it, you should allow your body around an hour to process each unit of alcohol. Of course, it goes without saying that binge-drinking is a sure-fire way to a miserable morning, as it usually leads to a terrible hangover!
3. Chill Out Before Bed
The more relaxed you feel before settling down, the more likely you are to have a refreshing and undisturbed sleep. After all, feeling stressed and wired is a good recipe for tossing, turning, and trouble nodding off. However, if you’re not in the habit, you may be unsure which relaxation techniques to try.
You don’t need to be a yoga expert to have a go at meditation. Meditating is an excellent way to clear your mind of troublesome thoughts before bed, and this can lead to good-quality sleep and more refreshed mornings. If you don’t know where to start, try visualisation techniques. Focusing on a calming image, such as a favourite place or a beautiful tree or flower, can be very soothing.
If you don’t think meditation’s for you, there are plenty of other pre-bedtime activities you can do to cam you, such as reading or arts and crafts.
4. Stick To A Sleep Routine
Your body is happiest when you sleep to a regular sleep routine. If you are constantly changing the time you go to sleep and wake up, your body clock can get out of whack which can lead to you feeling permanently tired.
We know it can be tempting to stay up late to catch up on the latest TV shows and compensate by sleeping in late at the weekends to catch up. However, this is likely to lead to disturbed sleep patterns over time. So even though you may not have had a bedtime since you were a child, now’s the time to reinstate the rule. Combine this with setting your alarm for the same time each morning, and you’ll be well on the way to healthier sleeping habits.
5. Don’t Sleep Too Much
Hang on, surely the more sleep, the better? Not true! It may surprise you to learn that sleeping for very long periods of time, i.e. longer than eight hours a night, can actually make you feel more drained than if you had slept for less. Also, not everybody needs the same amount of sleep. We are often told that eight hours is the magic number, however anywhere between six and eight hours is perfectly fine to stay healthy.
Everyone is different, and what suits one person may not suit another. It’s a great idea to try different amounts of sleep to see what gives you the best results in terms of get-up-and-go!
6. Keep Your Bed Just For Sleeping
Ok, we get it. You love your cosy bed so much that you want to be in it as much as possible. Many people love to lounge on their beds when it’s not even bedtime, reading books, watching TV or just chilling out. In this day and age, many people even lie in bed at night scrolling through their phones and checking social media. However, did you know that this can actually wreak havoc with your sleep?
This is because, over time, your brain loses the association between your bed and going to sleep, because it is a place that you do many activities. This means that, when you do finally try to catch forty winks, your brain doesn’t realise that it’s time for sleep. This can lead to sleepless nights and grumpy, groggy starts to the day. To combat this, make sure you only get into bed when it’s time for sleep.
7. Don’t Nap In The Daytime
Whilst comforting, a nap in the daytime can be the very last thing you need if you want to sleep well at night. So if you’re in the habit of taking an afternoon nap, and you’re struggling to feel fresh in the morning, stop! If you’ve been catching up on sleep during the day, it’s highly likely that you won’t be ready to go to bed at a normal time when night comes. People who stick to a proper sleep routine rarely need to nap in the day.
If you really must take a nap, opt for 20 minute power naps instead. These are far likely to wreak havoc on your sleep routine and can be equally refreshing.
8. Eat A Healthy Breakfast
So many of us neglect to eat breakfast at all in the morning, but there’s a reason that it’s known as being the most important meal of the day. When you wake in the morning, you are already low on blood sugar and energy as you have been effectively fasting all night. This can make you feel even more sleepy and lethargic. Therefore, for a boost in energy levels, a healthy and balanced breakfast is in order.
Opt for whole grain options, as these contain slow-release carbohydrates. These release energy slowly throughout the morning, ensuring that your energy levels don’t dip.
9. Catch Some Rays
After your healthy breakfast, try spending some time outside in the natural sunlight. The sun’s UV rays will tell your body that it’s time to wake up, and the fresh air will also give you a refreshing boost. In addition, many people have low vitamin D levels, which can lead to lethargy. A daily dose of sunlight is what you need to combat this problem.
If it’s cold outside, you could always just sit by the window for a while and watch the world go by. Remember, if the sun is strong, always wear a high factor sun block to protect your skin.
10. Increase Wakefulness
Now you’re up, be sure to do activities that make you feel more awake. Some upbeat music, a refreshing shower, and even some gentle yoga or a walk are all great ways to wake yourself up and get your blood pumping. If you want to have a coffee, now is the time to do it. It is early enough that it shouldn’t affect tonight’s sleep, and a little caffeine at this point in the day may give you that extra kick to get your day off to a good start.
Hopefully, you’re now brimful of great ideas to help you wake up more refreshed and energetic in the morning! Remember, as we are all unique, you may need to try out a few different techniques before you find some that work for you. However, it’s worth s little determination, a with your new-found zest in the morning, you’ll be ready to live life to the fullest!