Wake up groggy and unprepared for the day ahead every morning? Put away your third coffee and try these tips instead!
A perfect sleep environment
The first step to wake up feeling great is, of course, getting a proper night’s rest in the first place. Set up a great sleep environment by investing in a great memory foam mattress (or the cheaper alternative of a mattress topper). Naturopath Jacqui Watts from Healthful also suggests trying to enter the deep sleep zone before bed: “This deep sleep helps us feel rested and energetic on waking. In clinic as a Naturopath I have found the best way to induce this is through Yoga Nidra meditation right before bed. Yoga Nidra allows us to switch on our parasympathetic nervous system so we enter a deeper more restorative sleep. Without a tool to switch this part of our nervous system on often we go to sleep still in a nervous system state that is too stimulating causing restless unrefreshing sleep.”
Know your sleep window
Bev Roberts from Living Fabulously also suggests knowing your optimal sleep window so you can plan for a good night’s sleep: “This is the number of hours of restful quality sleep you need to feel energised. Most adults need 7.5 – 9 hours of sleep. Once you know this, be in bed asleep that many hours back from the time you need to wake up. For example, if you need to wake up at 6am and your optimal sleep window is 8 hours, you would be in bed asleep by 10pm. This will mean you never wake up in the middle of a sleep cycle and won’t feel groggy or disoriented if you use an alarm.”
Don’t hit the snooze button
Now that you’ve set up the perfect sleep environment and ensured you got to bed on time, you have to resist the temptation of hitting snooze. Set a realistic alarm using what you know about your optimal sleep window and stick to it. If you keep hitting snooze, all you’ll get is interrupted, fitful sleep, making you feel more tired when you do eventually get up.
Hydrate as soon as you wake up
Our bodies lose a lot of water while we are asleep, meaning you could possibly be dehydrated by the time you wake up. And dehydration, of course, causes you to feel tired and down. Keep your drink bottle on your bedside table so you can hydrate straight away.
Eat filling foods
The right diet is necessary for staying energised, with nutritionist Christine Cronau saying: “One of my biggest tips for waking up with energy is to eat less carbs and more protein and fat. Yes, I said fat! Low-fat diets are one of the biggest culprits to feeling tired and listless, and waking up exhausted. When we diet, or eat low fat, we tend to go into a state of starvation stress; our thyroid and metabolism slow down. Not only that, carbohydrate-based diets result in many highs and lows throughout the day, with a constant need to snack and refuel. Bringing fat back into our diet means long-lasting and stable energy throughout the day.”
Get a move on
Many of us leave our daily exercise until the evening, when we say we have time. In reality, this just stimulates the body, making it hard to sleep. Instead, exercise first thing in the morning to get yourself revved up. Try yoga for a gentle start or running to get your heart pumping.