Struggle to drag yourself out of bed in the morning? Dread the thought of waking up with the sunrise?
There are ways to make the mornings easier.
What happens when we wake up?
After you drift through the cycles of sleep, your body prepares to wake up an hour before you naturally wake. Your body temperature rises, your blood pressure increases, serotonin and cortisol flood your brain and your neurons start firing.
Sleep naturally ends in the light sleep, or non-rapid-eye-movement (NREM), portion of the cycle.
If you wake unnaturally to the sound of an alarm, you are more likely to wake up feeling groggy and unrested. This is especially true if the deep sleep part of your cycle is interrupted. Variations in bedtimes and wake-up times make this worse.
Research has shown that we don’t naturally jump out of bed and immediately feel fully alert in the morning. Even if you wake up naturally during light sleep, your body and mind have to transition from sleep to awakeness. It is normal to experience a little brain fuzz and a desire to go back to sleep when you first wake up. This should usually last less than 30 minutes. If “sleep inertia” lasts longer than half an hour, it is likely that you are not getting enough sleep.
What is a circadian rhythm?
Your circadian rhythm is your body clock - it helps to determine when you feel sleepy. Some people have a natural preference for early mornings and daylight, while others naturally sleep later.
But being a night owl doesn’t mean you can’t take steps to wake up easier.
How can I wake up easier?
Learning to wake up better has to start with learning how to sleep better. Creating a pre-sleep routine and healthy habits will help you to wake up feeling more rested and refreshed.
Here are some simple tips which will help you rise in the morning with ease:
#1 Consistency is key
Avoid messing up your circadian rhythm by getting up (and going to sleep) around the same time everyday. Keeping your circadian rhythm in order will help you both wake up and fall asleep easier.
Resist the temptation to hit the snooze button or to have really long lie-ins at the weekend - although it might feel great in the short term, both will disrupt your circadian rhythm.
#2 Sleep earlier
Going to sleep earlier will help you to wake up well in the morning. Make sure to get a minimum of eight hours of sleep every night to benefit fully from regenerative deep sleep. This will help you to wake up in the light sleep part of your cycle and so avoid morning grogginess.
#3 Invest in your sleep
Investing in your sleep will also help you wake up well. Try FlexiSpot’s adjustable bed frame to ensure a good night’s sleep and a bright, wakeful morning.
Adjusting the bed to a seated position will help you avoid falling back asleep in the morning. Instead of rolling over and hitting snooze, sit up and take time to do something you enjoy, such as reading or listening to a podcast, to help you fully wake up.
FlexiSpot’s Adjustable Bed Base EB01
#4 Get up
Instead of lounging in bed when you wake up, try to get up as soon as possible. Moving your alarm away from your bed will help you get up. Change out of your sleepwear and make a start on your day.
#5 Let in the light
Exposure to light in the morning can increase alertness. Natural light is especially beneficial so open up your curtains and bask in the morning glow.
Your circadian rhythm takes cues from light and your melatonin levels (the sleepy hormone) decrease in the face of light, so light is your new best friend for an easy wake-up.
#6 Meditate
Start your day with a little meditation or listen to a podcast to wake up your mind and brighten your mood.
Choose a guided meditation from the vast selection available online or, if you prefer some light morning movement, try a virtual yoga class.
#7 Watch when you eat
Being consistent with your eating times is as important as consistency in your sleep pattern. Eating breakfast early in the morning and having your evening meal at least three hours before you go to sleep will help you to sleep well and get up early.
#8 De-digitalise your pre-sleep routine
Stop that late night social media scrolling. Sign out of your work emails. Turn off the TV. The bluelight from pesky digital devices can hinder the quality of your sleep.
#9 Turn up the relaxation factor
Replace your digital scrolling with a relaxing soundscape, soothing music or an audiobook before bed. Dim the lights and get comfortable.
Winding down before you sleep will help you sleep more deeply and wake up more refreshed.
#10 Give yourself an incentive to get up early
Plan a nice morning to encourage yourself to get up and enjoy your new-found time. Tuck into your favourite breakfast or indulge in a soothing warm drink. Go out and meet a friend for breakfast. Read the morning headlines or read a book.
Getting up early will seem much easier when you can look forward to the morning.
