As the days get shorter, we all know how difficult it can be to feel energized in the morning — particularly when you crack open the curtains and see that it’s still dark outside.
Are you the type of person who struggles to wake up the winter morning? Perhaps you need a large cup of coffee in order to function before 10 AM. If this describes you, keep reading. There are simple ways to feel more rejuvenated in the morning in our article.
Turn off your electric and digital devices before bedtime
Part of getting up on time is getting enough sleep the night before. And getting ready for bed is a process of winding down Use the alarm clock in your favorite gadget to set a reminder to turn everything off at least an hour before you turn in — no excuses.
Put your alarm out of reach
Lots of people set the alarm with the best of intentions, knowing that’s the time they need to get up to meet the day’s demands. But then the alarm clock seems to ring way before they’re ready to rise, so they’re hitting snooze and, eventually, running late.
Keep your alarm or phone far from your bed. This will force you to physically get out of bed to turn it off and it will also make you less likely to hit the snooze button. When you get up and go to bed at the same time every day, you’ll keep your body’s internal clock in sync. That makes you more alert in the morning.
Learn what’s affecting your sleep
Sleep disorders, such as obstructive sleep apnea, or health issues, such as allergies or depression, could be leaving you with poor quality sleep. No matter how hard you try to get to bed on time and wake up on time, you’ll still be tired in the morning and sleepy during the day. Talk to your doctor about testing to find out if you have an underlying condition that’s making sleep difficult.
Get some sunlight
Losing out on sunlight in the winter can disrupt the delicate balance of your circadian rhythm, aka your sleep and waking cycles. This is because when it’s dark outside, the body produces more of the hormone melatonin, which makes sleep feel inviting. Light, especially bright light from the sun, signals the body that it’s time to wake up. As soon as you get up, open your blinds and let in the natural light or step outside. Natural light gets your brain going and keeps your body clock on track. If it’s gloomy out, turn on the lights.
Make your bed
If you want to feel more productive in the morning, the easiest thing to do is make your bed. It may seem like a small task, but starting your day by making your bed gives you a sense of accomplishment. This action will set you up for success for the rest of the day.
Hang a motivational quote on your walls
To curb your urge to stay under the covers, plan something to look forward to each morning. Do various motivational quotes benefit your productivity or is it necessary well-being? Yes. Start your day on a positive note by reading a motivational quote to guide your thoughts away from negativity. Alternatively, a positive mantra can be meditative, or a poem could help you get focused for a happy morning. Or, why not to read your favorite web site over a tasty breakfast, or go for a walk in a scenic park? Anything that excites you or brings you pleasure helps to rouse your brain and makes you less sleepy.
Drink a coffee
Caffeine pumps up brain chemicals like serotonin and dopamine. They boost your mood, spike your energy levels, and help you focus. Regular coffee drinkers are also less likely to get the blues than those who rarely or never sip the strong stuff.
Pick out an emergency outfit
For the mornings you hit snooze too many times or get sidetracked when you’re getting ready, an already-picked-out outfit will get you dressed effortlessly. Store an outfit, complete with socks and jewelry, on a hanger so you can throw it on and dash out the door.
Try to have a small breakfast even if you have no appetite. Even a light bite, like an egg with a piece of whole-grain bread or a cup of yogurt with fruits, gives your body the energy it needs to get going. Breakfast helps you focus, too. It may even keep your body clock on track. That’ll make your morning feel more like morning and less like the middle of the night.
Smell essential oils
Aromatherapy can significantly reduce your grogginess and it helps to wake you up in the morning. Peppermint and eucalyptus scents can make you feel more alert, focused, and stimulated in the morning. Citrus can reduce stress and boost the body’s production of serotonin. In fact, studies have shown that sniffing the skin of an orange can increase alertness and reduce anxiety.