Wake up, sleepyhead. It's time to rise and shine. Or is it? Finding the energy to get out of bed can be a struggle, even after you've hit the snooze button several times. The truth is that many of us suffer from chronic morning tiredness. It's a common complaint and one that many people try to fix with coffee or energy drinks. However, this approach rarely works for long.
Waking up naturally is one of the most important things you can do for your health and happiness, but it's not as easy as you might think. Bad sleep and wake-up routines can make it hard to get up in the morning, even when you have plenty of energy. Thankfully, there are better ways to start your day.
Try these 9 tips for waking up naturally and feeling refreshed.
1. Find the Light
In much the same way that you want a dark room to sleep in, you will want a bright room to wake up in. The best way to do this is by opening up your curtains and letting the sunshine stream through. This natural light is good for your health and will help you wake up faster.
Even if you live somewhere where there isn't much sun (particularly during the winter months), you can try using natural light bulbs or lamps with full-spectrum bulbs. These bulbs simulate daylight by mimicking its color spectrum and brightness as close as possible, making them ideal for natural awakening methods.
2. Drink a Cup of Water
Hydration is very important in the morning. You've been sleeping for 8 hours, and you've probably lost a lot of water. Your body needs to stay hydrated, though, to help flush out toxins, balance your blood sugar levels, and keep all your organs running smoothly.
A morning glass of water starts this vital process of rejuvenating and rehydrating the body. It's a simple step, but one that can make a big difference to your day.
3. Meditation
Now that you've rehydrated, it's time to prepare for the day ahead. Meditation is a great way to do this. There are many types of meditation, but the most common type involves sitting quietly, focusing on your breathing, and clearing your mind of all distractions.
It's a simple practice that can have massive benefits for your mental health. A brief 5-to-15-minute session is often all you need to lower your anxiety, reduce stress, and increase your focus.
You can use Sofia Health to find a meditation class that fits your schedule or sign up for a subscription to get access to meditation, yoga, fitness, and other wellness classes at Sofia Prime.
4. Stretch
Your body can become very tense while you sleep, especially if you're tossing and turning or sleeping on your back. Stretching yourself when you wake up helps release any of this tension that's built up in your muscles.
A morning stretch also wakes up your body and gets circulation flowing, which helps get rid of toxins that have built up during the night. The improved circulation increases blood flow to your brain and helps regulate cortisol, which is a hormone that helps balance your energy levels.
You don't need to stretch for more than a few minutes in the morning — just long enough to help wake you up naturally.
5. Workout
Exercising soon after you wake up is a great way to wake up your body, mind, and soul. Even if you are not a morning person, you CAN do it! Just start slowly and gradually increase your physical activity level. That will help you get used to working out first thing in the morning.
Grab a workout buddy to keep you accountable. Or join a group class online at Sofia Health.
6. Aromatherapy
Aromatherapy is a beautiful way to wake up naturally. It involves using scents to improve your mood and energy level. You can use essential oils, incense, or scented candles to help you wake up in a more positive frame of mind. You can even find devices that release scents on a schedule, so you can wake up to your favorite smells.
7. Sound Therapy
Sound therapy involves listening to music or sounds that you find pleasant as you wake up in the morning. Instead of waking up to an annoying alarm clock, try playing some soothing music or white noise to help you get out of bed easily, feeling refreshed instead of groggy.
8. Breathwork
Breathwork is a powerful way to wake yourself up because it connects you to the present moment. When you breathe deeply, you allow yourself to be fully immersed in the present moment and feel the air entering your body and leaving it. This can help you start your day by connecting with yourself and becoming more aware of what's happening around you.
Oxygen is also an energizing element, so this practice can help you feel more awake and alive right away. Your body depends on freely circulating air to function properly. When you breathe deeply, that may help you feel more awake in the moment and also improve your general health over time.
9. Wake Up at the Same Time Every Day
Waking up at the same time every day will help your body get used to a stable sleep schedule and can improve your overall health. Waking up at different times, in contrast, can throw off your circadian rhythm and make it harder to fall asleep at night.
Your body will naturally learn how to wake up if you let it. Even something small like having a good bedtime routine can make a big difference. Take the steps you need the night before to make waking up easier. That might include turning off your phone, setting up coffee to brew before you go to bed, and making sure you have everything ready so you don't have to rush in the morning.
A stable sleeping schedule builds up your body's natural sleep drive and makes it easier for you to fall asleep at night. It even makes it easier for your brain and body to function during the day, which is a nice incentive.
To learn more about building routines, that promote better sleep, check out our article "15 Tips for Better Sleep"
Tomorrow Morning, Be Kind to Yourself
If you're interested in establishing a really great wake-up routine, use Sofia Health to find a provider who can help you create one that works for you. Sofia's network of health professionals, spanning a variety of disciplines from mindfulness to sound therapy, offers customized health and wellness solutions for every need.
