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9 hacks to help you wake up early and not feel tired after sleeping

If you’ve ever been in a bad mood and wondered how to get up early in the morning, you’re not alone. It’s not always easy to feel refreshed in the morning, even if you sleep on the most comfortable and best mattress for your body.

How to get rid of morning fatigue: quick tips

1. Do not press the snooze button
2. Drink water as soon as you wake up to stay hydrated.
3. Open the curtains and let the light in. This is a sign that your sleep time is over.
4. Do light stretches to warm up
5. Eat breakfast right after waking up
6. Something to look forward to

This can lead to serious snooze button habits that are not good for your sleep.

At the start of a tiring and tiring day, you lose concentration and motivation, which can make your caffeine siren sound louder. However, caffeine has a half-life of up to 8 hours, so it may still remain in your body while you sleep. Fortunately, there are things you can do to break this cycle.

So, if you’re tired of feeling tired in the morning and want to know how to stay refreshed even when you wake up early, let’s take a look. Best way? Take it daily so you don’t overwhelm yourself with too many changes. You wake up early in the morning feeling refreshed and ready to go to work.

  • Tried one of the best deep sleep meditations on YouTube.
  • Is this cheap sleep aid the key to falling asleep faster?

How to get up early and not feel tired

If you’re addicted to the snooze button, the idea of ​​waking up early and feeling good may sound like a pure fantasy. In fact, it’s hard at first, but over time you can train yourself to naturally get up early (without using an alarm clock) to enjoy. Here’s how.

A dark-haired man is sleeping on his side, covered with a white duvet

(Image credit: Getty)

1. Get 7-9 hours of sleep

  • Getting enough sleep doesn’t build up the sleep debt that makes you feel tired.

Most adults need 7 to 9 hours of sleep per night, so the first thing to do is figure out how much rest you need to get up at the time you choose. Start by going to bed 15 minutes earlier than usual, then gradually go to bed earlier until it’s easier to get up when the alarm goes off.

Results may not come out overnight (literally), but experiment a bit until you reach your optimum. The key is to respect these sleep and wake times to support your body’s circadian rhythm.

  • Sleep Awareness Week 2022: A Complete Guide
  • Sleep Needs for Adults: Answers from America’s Best Sleep Doctors

2. Keep your bedtime

  • Routines train your brain to recognize sleep signals.

A bedtime routine helps your body prepare for sleep by telling your brain it’s time to relax. This includes taking a break for about 60 minutes before bed, so turn off your screen, dim the lights, and set a reminder to rest.

You can take a warm bath, read a book, or do breathing exercises. We are big fans of the military sleep method and the 4 7 8 sleep method to fall asleep faster.

Keep your sleep and wake times consistent so your body can adjust to your new routine. You’ll soon find that you’re better prepared to go to sleep and that an alarm will make it easier to get up in the morning.

3. Do not press the snooze button

  • Snooze makes me feel bad and less alert.

Pressing snooze can negatively affect your sleep because these micro snooze periods don’t give your body enough time to get back to a comfortable sleep. Not only does this contribute to “lack of sleep” (feeling drunk), but it can also negatively affect blood pressure and heart rate, says Reena Mehra, MD, MS, director of sleep disorders research at Cleveland. clinic.

black alarm clock on white bed

(Image credit: Anastasiya Vragova / Pexels)

By prioritizing getting enough sleep each night, you can get out of bed without creating a sleep debt and feeling like you have to press the snooze button again.

Bonus tip: Place an alarm clock across the bed to turn it off when you get out of bed. When you reach the top, move your body and resist the urge to climb again under the blanket.

  • TikTok Sleep Doctor shares how to take a nap before bed.

4. Eat breakfast as soon as you wake up

  • Refuel your body to increase your energy levels.

This is another great signal from your body that it’s time to stay awake and not sleep. Studies have shown that skipping breakfast can affect energy levels and focus, but eating early in the morning isn’t something everyone can digest.

If you don’t have much to do at first, try a small but healthy snack, such as a small toast with banana or almond butter. When you start your day feeling refreshed, you naturally feel less tired and more alert.

5. Let the light in

  • Exposure to early morning light lets your body know when to go.

Your circadian clock (circadian rhythm) is controlled by a number of factors, including exposure to natural and artificial light. For this reason, sleep experts recommend an early morning outdoor walk to expose yourself to light. Then your body will know it’s time to wake up.

So, exposure to a lot of light early in the morning will make you feel more tired at night and wake up early in the morning. In time, you may find that you can do this without setting an alarm. Ask Oprah.

When you wake up, open the curtains to let in natural light. Also, if you’re having breakfast by a window with plenty of natural light, or if your home doesn’t get much light in the morning, consider investing in a phototherapy lamp.

6. Take a cold shower

  • Instant wake-up call for tired body

A cold shower will make you feel very energized and instantly awake. A study of the effects of cold showers on health and work shows that it can help reduce sick leave.

Can’t stand the thought of taking a cold shower and shivering for a few seconds? Instead, spray cold water on your face and neck. It will have a similar effect to waking you up faster, but not that strong.

man pouring milk into coffee

(Image credit: Pexels)

7. Beware of Caffeine Consumption

  • Reduce your caffeine intake after lunch.

Caffeine can take up to 10 hours to dissipate (some are shorter), and drinking coffee until the afternoon doesn’t make you sleepy at night. If you want to drink your last coffee by noon, you need to prepare for a good night’s sleep. Experiment to find the deadline that works best for you.

Likewise, eating a lot before bed can interfere with sleep, making you wake up early in the morning and not feel tired. Fast 3 hours before bed and if you need a snack, eat a light, protein-rich, healthy meal like nuts.

You can also drink herbal teas before going to bed. Ingredients like chamomile, valerian and lavender promote healthy sleep.

8. Do you have a reason to wake up?

  • A small motivator can go a long way in waking you up early.

Whether you’re starting your day at the office, taking your kids to school, or starting with an early college lecture, the fact that you’ll be busy from the moment you wake up is enough to make you want to lay in bed.

Instead, build up your expectations by planning an early morning activity you can enjoy. It can be video cooking breakfast with friends or attending an early morning fitness class at your favorite gym.

9. Practice good sleep hygiene

  • Helps you fall asleep faster and wake up less tired.

Sleep hygiene includes going to bed at the same time every night and waking up at the same time each morning. You should also sleep in a clean, tidy and quiet bedroom.

Room temperature is also important. The optimum sleeping temperature is 60-68°F. Consider opening a window or setting the heater to a good temperature for a good night’s sleep before bed to allow cool air to circulate.

Sleeping woman wearing a sleeping mask

(Image credit: Getty)

The bedroom needs to be dark so the brain knows when to go to bed. If the room is too bright, consider investing in night lights that can be dimmed. If glare is coming in through windows, use blackout blinds or curtains or wear a comfortable eye patch.

Another way to get a good night’s sleep and wake up early

There are many things you can do to get a good night’s sleep and not get tired, but the most important thing is not to worry too much. Make a habit of going to bed and waking up at the same time every morning, and your body will start waking up automatically after a while. The bonus is that it also helps you fall asleep faster at night.

Also, make sure your bedroom is optimized for sleep and has the best pillow for the position you want to sleep in. A good mattress topper that gives you the extra comfort you need for a better sleep.

Continue reading:

  • How to Fix Your Sleep Rhythm – Expert Tips
  • How to Sleep with Anxiety: Psychologists Advise

More information

9 hacks to help you wake up early and not feel tired after sleeping

If you’ve ever wondered how to wake up early in the morning without feeling groggy, you’re not the only one. Even if you are sleeping on the comfiest, best mattress for your body, feeling refreshed in the morning isn’t always easy. 
How to banish morning fatigue: quick tips
1. Don’t hit that snooze button
2. Drink water as soon as you wake up to hydrate
3. Open the curtains and let light in – this signals to your circadian rhythm that sleep time is over
4. Do some light stretching to warm-up your body
5. Eat breakfast soon after waking
6. Have something to look forward to
This can lead to a serious snooze button habit, which isn’t great for your sleep (even if it does feel wonderful to sink back under those warm covers for an extra 10 minutes).
Starting the day feeling tired and groggy can also lead to a lack of focus and reduced motivation, so the siren call of caffeine gets all the louder. But as caffeine has a half-life of up to eight hours, it could still be in your system come bedtime. Luckily, there are things you can do to get out of this cycle.
So if you’re tired of feeling tired in the morning and want to know how to wake up early and still feel refreshed, we explore exactly that right here. The best approach? Take it day by day to avoid overwhelming yourself with too many changes. You’ll soon be waking up early in the morning, feeling refreshed and ready to go.
I tried one of YouTube’s best deep sleep meditations — here’s what happened
Is this cheap insomnia gadget the key to falling asleep faster?
How to wake up early and not feel tired
If you’re addicted to the snooze button, the idea of waking up early and feeling good about it may sound like utter fantasy. Truth is, while it’s hard to begin with, after a while you can train yourself to wake up early naturally (without the use of an alarm clock – yes, really) and enjoy it. Here’s how:

(Image credit: Getty )
1. Get seven to nine hours’ sleep
Ample sleep means you won’t create a sleep debt that makes you tired
Most adults need seven to nine hours of sleep a night, so the first thing to do is work out how much rest you need in order to wake at your chosen hour. At first, start by going to bed 15 minutes sooner than you normally would, then gradually get earlier until you wake more easily when the alarm goes off. 
While the results might not happen (literally) overnight, experiment a little until you hit the sweet spot. The key is to then maintain this bedtime and wake-time hour to support your body’s circadian rhythm.
Sleep Awareness Week 2022: Our complete guide
How much sleep do adults need: America’s leading sleep doctor answers
2. Stick to a bedtime routine 
Routines train your brain to spot the cues for sleep
A bedtime routine helps prepare your body for sleep by letting your brain know it’s time to switch off. This involves winding down around 60 minutes before bed, so set a reminder to switch off screens, dim the lights and relax. 
You could have a warm bath, read or do some breathing exercises. We’re big fans of the military sleep method, as well as the 4 7 8 sleep method for falling asleep faster.
Keep your sleep and wake times consistent so that your body gets used to your new routine. You’ll soon find you’re better prepared for sleep, making it easier to wake up once the alarm goes off in the morning.
3. Don’t hit the snooze button
Snoozing makes you feel groggy and less alert
Pressing snooze can have negative effects on our sleep, as these micro periods of snooze don’t allow the body enough time to fall back into restorative sleep. Not only does this add to ‘sleep inertia’ (that punch-drunk feeling), but, says Reena Mehra, M.D., M.S., Director of Sleep Disorders Research at the Cleveland Clinic, it can have a detrimental effect on blood pressure and heart rate.

(Image credit: Anastasiya Vragova / Pexels)
Prioritize getting enough sleep each night so you aren’t creating a sleep debt and can get out of bed without feeling the need to hit the snooze button again.
Bonus tip: place your alarm clock across the room from your bed, so that when it does go off you’ll have to get out of bed to switch it off. Once up, get your body moving and resist the urge to climb back under those covers.
TikTok sleep doctor shares how to nap and still sleep well at bedtime
4. Eat breakfast soon after waking up
Fuel your body to boost your energy levels
This is another great cue for your body that it’s time to be awake and alert, rather than snoozing. Studies also say that missing out on breakfast can impact your energy levels and ability to focus, but eating early in the morning isn’t something everyone can stomach.
If you can’t manage a lot first thing, try a small yet healthy snack such as a banana or a small piece of toast with some almond butter. Feeling fuelled at the start of your day will naturally help you feel less tired and more awake.
5. Let the light in
Early morning light exposure lets your body know its go-time
Your biological clock (circadian rhythm) is controlled by various different factors, including exposure to light – both natural and artificial. That’s why sleep experts recommend going for an early morning walk outdoors to get that light exposure, which in turn lets your body know that it’s time to be awake and alert.
So if you get plenty of light exposure early in the day, you’ll feel more tired at night and wake up earlier in the morning. Over time, you may even find that you can do this without needing to set an alarm. Just ask Oprah.
When you wake up, get out of bed and open your curtains to let natural light flood in. Also eat your breakfast next to a window that gets good daylight, or consider investing in a light therapy lamp if your home doesn’t get much light in the morning.
6. Take a cold shower
Gives your tired body an instant wake-up call
Cold showers are super-energizing and can make you feel instantly more alert. In fact, research into the effects of cold showers on health and work says that they even help to reduce absences from work due to sickness. 
Can’t stand the thought of shivering under a cold shower even for just a few seconds? The splash your face and the back of your neck with cold water instead. It will have a similar affect in waking you up quicker, but it won’t be as powerful.

(Image credit: Pexels)
7. Watch your caffeine intake
Aim to reduce your caffeine intake after midday
It can take up to ten hours for the effects of caffeine to wear off (for some it’s shorter), which will keep you up at night if you drink coffee into the afternoon. If you aim to have your last cup of coffee by midday, you should be better prepared for sleep. Experiment to find the best cut-off time for you.
On a similar note, eating lots before bedtime can cause disruptive sleep, making it more difficult to wake up early in the morning and not feel tired. Try to stop eating three hours before bedtime, and, if you do need a snack, then keep it light with protein-rich healthy foods like nuts. 
You can also drink herbal infusions before bedtime to help you nod off – ingredients such as chamomile, valerian and lavender are all said to promote healthy sleep.
8. Have a reason to rise 
A little motivation goes a long way in helping you wake early
Whether your day starts at the office, taking the kids to school, or with an early college lecture, knowing you’ll be rushing around from the moment you open your eyes is enough to make you want to stay in bed.
Instead, plan in an early morning activity that you’ll enjoy so that you have something to look forward to. That could cooking breakfast over video with a friend, or taking an early morning fitness class at your favorite studio.
9. Practice good sleep hygiene
Helps you fall asleep faster and wake up feeling less tired
Sleep hygiene includes making sure you follow the same bedtime routine each night, and wake up at the same time each morning. You should also go to sleep in a clean, uncluttered and quiet bedroom. 
Your room temperature is also important, with the best sleep temperature being 60-68℉. Consider opening a window to allow a cool breeze to circulate, or program your heating to a sleep-friendly temperature before bed.

(Image credit: Getty)
Your bedroom should be dark so that your brain knows when it’s time to switch off for sleep. If the room is too bright, think about investing in some dimmable night lights instead, or if you have the glare of lights coming in through your window, try blackout blinds or drapes or wear a comfortable eye mask. 
Other ways to sleep well and wake up early
There’s plenty you can do to ensure you’re getting good sleep and waking up early without feeling tired, but the main thing is not to worry about any of it too much. If you adopt a good bedtime routine and you stick to it, getting up at the same time early each morning, after a while your body will start doing it automatically. The bonus is that it will help you fall asleep faster at night too.
Outside of this, make sure your bedroom is optomized for sleeping, and that you have the best pillow for the position you like to snooze in. If your bed has seen better days yet you can’t replace it right now, consider investing in a good mattress topper to give you the extra comfort you need to sleep better.
Read more:
How to fix your sleep schedule – expert tips
How to sleep with anxiety: a psychologist advises

#hacks #wake #early #feel #tired #sleeping

9 hacks to help you wake up early and not feel tired after sleeping

If you’ve ever wondered how to wake up early in the morning without feeling groggy, you’re not the only one. Even if you are sleeping on the comfiest, best mattress for your body, feeling refreshed in the morning isn’t always easy. 
How to banish morning fatigue: quick tips
1. Don’t hit that snooze button
2. Drink water as soon as you wake up to hydrate
3. Open the curtains and let light in – this signals to your circadian rhythm that sleep time is over
4. Do some light stretching to warm-up your body
5. Eat breakfast soon after waking
6. Have something to look forward to
This can lead to a serious snooze button habit, which isn’t great for your sleep (even if it does feel wonderful to sink back under those warm covers for an extra 10 minutes).
Starting the day feeling tired and groggy can also lead to a lack of focus and reduced motivation, so the siren call of caffeine gets all the louder. But as caffeine has a half-life of up to eight hours, it could still be in your system come bedtime. Luckily, there are things you can do to get out of this cycle.
So if you’re tired of feeling tired in the morning and want to know how to wake up early and still feel refreshed, we explore exactly that right here. The best approach? Take it day by day to avoid overwhelming yourself with too many changes. You’ll soon be waking up early in the morning, feeling refreshed and ready to go.
I tried one of YouTube’s best deep sleep meditations — here’s what happened
Is this cheap insomnia gadget the key to falling asleep faster?
How to wake up early and not feel tired
If you’re addicted to the snooze button, the idea of waking up early and feeling good about it may sound like utter fantasy. Truth is, while it’s hard to begin with, after a while you can train yourself to wake up early naturally (without the use of an alarm clock – yes, really) and enjoy it. Here’s how:

(Image credit: Getty )
1. Get seven to nine hours’ sleep
Ample sleep means you won’t create a sleep debt that makes you tired
Most adults need seven to nine hours of sleep a night, so the first thing to do is work out how much rest you need in order to wake at your chosen hour. At first, start by going to bed 15 minutes sooner than you normally would, then gradually get earlier until you wake more easily when the alarm goes off. 
While the results might not happen (literally) overnight, experiment a little until you hit the sweet spot. The key is to then maintain this bedtime and wake-time hour to support your body’s circadian rhythm.
Sleep Awareness Week 2022: Our complete guide
How much sleep do adults need: America’s leading sleep doctor answers
2. Stick to a bedtime routine 
Routines train your brain to spot the cues for sleep
A bedtime routine helps prepare your body for sleep by letting your brain know it’s time to switch off. This involves winding down around 60 minutes before bed, so set a reminder to switch off screens, dim the lights and relax. 
You could have a warm bath, read or do some breathing exercises. We’re big fans of the military sleep method, as well as the 4 7 8 sleep method for falling asleep faster.
Keep your sleep and wake times consistent so that your body gets used to your new routine. You’ll soon find you’re better prepared for sleep, making it easier to wake up once the alarm goes off in the morning.
3. Don’t hit the snooze button
Snoozing makes you feel groggy and less alert
Pressing snooze can have negative effects on our sleep, as these micro periods of snooze don’t allow the body enough time to fall back into restorative sleep. Not only does this add to ‘sleep inertia’ (that punch-drunk feeling), but, says Reena Mehra, M.D., M.S., Director of Sleep Disorders Research at the Cleveland Clinic, it can have a detrimental effect on blood pressure and heart rate.

(Image credit: Anastasiya Vragova / Pexels)
Prioritize getting enough sleep each night so you aren’t creating a sleep debt and can get out of bed without feeling the need to hit the snooze button again.
Bonus tip: place your alarm clock across the room from your bed, so that when it does go off you’ll have to get out of bed to switch it off. Once up, get your body moving and resist the urge to climb back under those covers.
TikTok sleep doctor shares how to nap and still sleep well at bedtime
4. Eat breakfast soon after waking up
Fuel your body to boost your energy levels
This is another great cue for your body that it’s time to be awake and alert, rather than snoozing. Studies also say that missing out on breakfast can impact your energy levels and ability to focus, but eating early in the morning isn’t something everyone can stomach.
If you can’t manage a lot first thing, try a small yet healthy snack such as a banana or a small piece of toast with some almond butter. Feeling fuelled at the start of your day will naturally help you feel less tired and more awake.
5. Let the light in
Early morning light exposure lets your body know its go-time
Your biological clock (circadian rhythm) is controlled by various different factors, including exposure to light – both natural and artificial. That’s why sleep experts recommend going for an early morning walk outdoors to get that light exposure, which in turn lets your body know that it’s time to be awake and alert.
So if you get plenty of light exposure early in the day, you’ll feel more tired at night and wake up earlier in the morning. Over time, you may even find that you can do this without needing to set an alarm. Just ask Oprah.
When you wake up, get out of bed and open your curtains to let natural light flood in. Also eat your breakfast next to a window that gets good daylight, or consider investing in a light therapy lamp if your home doesn’t get much light in the morning.
6. Take a cold shower
Gives your tired body an instant wake-up call
Cold showers are super-energizing and can make you feel instantly more alert. In fact, research into the effects of cold showers on health and work says that they even help to reduce absences from work due to sickness. 
Can’t stand the thought of shivering under a cold shower even for just a few seconds? The splash your face and the back of your neck with cold water instead. It will have a similar affect in waking you up quicker, but it won’t be as powerful.

(Image credit: Pexels)
7. Watch your caffeine intake
Aim to reduce your caffeine intake after midday
It can take up to ten hours for the effects of caffeine to wear off (for some it’s shorter), which will keep you up at night if you drink coffee into the afternoon. If you aim to have your last cup of coffee by midday, you should be better prepared for sleep. Experiment to find the best cut-off time for you.
On a similar note, eating lots before bedtime can cause disruptive sleep, making it more difficult to wake up early in the morning and not feel tired. Try to stop eating three hours before bedtime, and, if you do need a snack, then keep it light with protein-rich healthy foods like nuts. 
You can also drink herbal infusions before bedtime to help you nod off – ingredients such as chamomile, valerian and lavender are all said to promote healthy sleep.
8. Have a reason to rise 
A little motivation goes a long way in helping you wake early
Whether your day starts at the office, taking the kids to school, or with an early college lecture, knowing you’ll be rushing around from the moment you open your eyes is enough to make you want to stay in bed.
Instead, plan in an early morning activity that you’ll enjoy so that you have something to look forward to. That could cooking breakfast over video with a friend, or taking an early morning fitness class at your favorite studio.
9. Practice good sleep hygiene
Helps you fall asleep faster and wake up feeling less tired
Sleep hygiene includes making sure you follow the same bedtime routine each night, and wake up at the same time each morning. You should also go to sleep in a clean, uncluttered and quiet bedroom. 
Your room temperature is also important, with the best sleep temperature being 60-68℉. Consider opening a window to allow a cool breeze to circulate, or program your heating to a sleep-friendly temperature before bed.

(Image credit: Getty)
Your bedroom should be dark so that your brain knows when it’s time to switch off for sleep. If the room is too bright, think about investing in some dimmable night lights instead, or if you have the glare of lights coming in through your window, try blackout blinds or drapes or wear a comfortable eye mask. 
Other ways to sleep well and wake up early
There’s plenty you can do to ensure you’re getting good sleep and waking up early without feeling tired, but the main thing is not to worry about any of it too much. If you adopt a good bedtime routine and you stick to it, getting up at the same time early each morning, after a while your body will start doing it automatically. The bonus is that it will help you fall asleep faster at night too.
Outside of this, make sure your bedroom is optomized for sleeping, and that you have the best pillow for the position you like to snooze in. If your bed has seen better days yet you can’t replace it right now, consider investing in a good mattress topper to give you the extra comfort you need to sleep better.
Read more:
How to fix your sleep schedule – expert tips
How to sleep with anxiety: a psychologist advises

#hacks #wake #early #feel #tired #sleeping


Synthetic: Vik News

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I'm Do Thuy, passionate about creativity, blogging every day is what I'm doing. It's really what I love. Follow me for useful knowledge about society, community and learning.

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