Prioritize Quality Sleep
The foundation to waking up well begins the night before. The Sleep Foundation’s experts recommend going to sleep and waking up at the same time each day, even on weekends. “A consistent sleep schedule helps regulate the body’s internal clock, which influences the sleep-wake cycle, a set of physical processes that cause one to feel sleepy at night and awake in the morning.” Adults typically need seven to nine hours of uninterrupted sleep for optimal functioning.
Find Your Optimal Wake-Up Time
Everyone’s body has a unique circadian rhythm. Some people are naturally early risers, while others function better later in the day. Identifying when your body is most ready to wake up can make the process smoother. If possible, try waking up without an alarm to sync with your natural rhythm. If not, experiment to find the best wake-up time that aligns with your sleep cycles. And avoid that snooze button.
Use Light As a Signal
Exposure to natural light in the morning signals your brain to stop producing melatonin, the hormone that promotes sleep, and helps you feel more awake. As soon as you wake, open the curtains or blinds. Or step outside for a quick, five-minute walk. Intentional sun exposure in the first 30 to 60 minutes after waking has been shown to increase alertness, boost mood and lower stress. If it’s gloomy (or just a season of darkness like winter), turn on the lights or consider a sunrise alarm clock that mimics natural light for a gentler wake-up experience.
Move Your Body
Get up and get your blood flowing. Physical activity in the morning can shake off grogginess and boost your energy levels. This doesn’t mean an intense workout is necessary—just gentle stretches, some yoga moves, or a short walk can be enough to get your blood flowing and wake up your muscles. But, of course, getting in a workout first thing ensures that it won’t be derailed by unexpected things later in the day.