How to wake up in the morning feeling refreshed and alert

March 25, 2022

They say that the dawn has the worm … But what about those of us who struggle to get out of bed in the morning? A survey of more than 2,000 people found that approximately 65% ​​of adults rarely wake up feeling well rested and energized. [1].

The same survey found that feeling sleep deprived when we wake up affects our:

  • Mood
  • Mental focus
  • Motivation
  • Job performance

The truth is that the way we wake up and start in the mornings often affects us for the rest of the day.

Of course, getting enough sleep is key to feeling refreshed in the morning and your morning routine and how you start the day are equally important.

Even if you’re not a morning person, you can create a morning routine and habits that will help you wake up and get energy early.

Want more support for a good night’s sleep and a successful morning routine?

Explore how Muse’s digital sleeping pill can help

How to Wake Up

10 tips for morning routines to start the day fresh and excited!

# 1 Start the day by doing something you love.

It can be difficult to get out of bed when you are afraid of the rest of the day. So as soon as you get out of bed, do something to cheer you up! It could be a walk, a 10-minute hug session with your pet, writing a diary, or listening to music. Choose something that makes you feel good, so you have something to look forward to every morning.

# 2 Move your alarm clock out of range. (And don’t press Postpone!)

Make it harder to stay in bed – move the alarm clock so you have to get up to turn it off. Often, once you’re out of bed, it’s easier to maintain that momentum and start waking up. Make your bed right away to keep you from going back to bed.

If you constantly press the repeat button, you are actually reducing its potential to wake you up. When the alarm goes off, get out of bed and stay out of bed.

# 3 Expect to feel a little dazed.

When we wake up, we experience something called sleep inertia. Sleep inertia is the process of moving from a state of sleep to a state of wakefulness. It involves a reduction in awareness and alertness, impaired performance and a strong desire to go back to sleep. Sleep inertia usually lasts no longer than 30 minutes, although it can last longer in people with sleep problems. [2].

The longer you stay in bed, the easier it will be to succumb to the inertia of sleep. Instead, get out of bed and start the morning with an easy and relaxing activity. That way, your body can still wake up on its own schedule without feeling the seductive pull to sleep.

# 4 Take advantage of your circadian rhythm.

Use biology to your advantage, taking advantage of your circadian rhythm. Your circadian rhythm is a natural, internal process that dictates your sleep-wake cycle. For example, as it gets dark outside, your body begins to produce melatonin and prepare you for sleep. When it is light outside, your body produces signals to help you wake up.

Use your circadian rhythm to your advantage by going outside and sunbathing early in the morning!

How to wake up, train

# 5 Schedule a workout in the morning.

We know this may seem ridiculous to those of us who struggle to just get out of bed in the morning. However, morning workouts can help us wake up. Exercise produces a hormone called cortisol, which increases in the morning with our circadian rhythms.

Morning exercise can also prepare you for success when it comes to falling asleep, a study published in 2014 in Vascular Health and Risk Management found. The study found that participants who exercised at 7 in the morning experienced better quality sleep and spent more time deep sleephe found it easier to fall asleep and woke up less often during the night [3].

In addition, a study published in the British Journal of Sports Medicine in 2019 found that morning workouts led to better decision making, concentration and visual learning. [4].

# 6 Take a bite to eat (or a sip of caffeine.)

You may not feel hungry, but eating can give your body the impetus it needs to get started. It aims for a balance of protein, carbohydrates and fats. Scrambled eggs with whole wheat toast with avocado or Greek yogurt with some fruit and granola can be great choices. For an extra boost, a cup of coffee or tea can help get your day off to a good start.

# 7 Go to bed at the same time every night.

In general, the average adult needs it 7-9 hours of quality sleep every night. You may be used to operating less, but the truth is that your body needs between 7 and 9 hours of sleep to function to the fullest. Of course, this is easier said than done. This advice can be tricky, especially for those of us who struggle to fall asleep or wake up in the middle of the night.

Since quality sleep is essential to waking up early, we’ve also included some additional tips to help you optimize your bedtime routine.

Develop sound sleep hygiene for successful bedtime routines

Sleep hygiene refers to practices that help you sleep. If you are a night owl or struggle with sleep problems such as insomnia or sleep apnea, trying to sleep can be frustratingly difficult. Find tips below to help you create a strong, successful sleep routine.

  • No technology at least an hour before bedtime. Most technology emits blue light, which can impair melatonin production and keep us awake. So leave the phone, turn off the TV and opt for a good book or something less mentally stimulating.
  • Ignore alcohol and nicotine. Alcohol can make us feel drowsy, but it actually leads to poor quality sleep and increased sleep disturbances. Nicotine is a stimulant, so while smoking may feel soothing, it can actually keep you awake at night.
  • Stop drinking caffeine for at least six hours before bedtime. Actually, caffeine takes about five hours to pass through the body. For this reason, it is best to drink caffeine at least six hours in advance, so that you do not stay awake once you touch the hay.
  • Use your bed only for sleeping and privacy. Our brain develops habits easily, so avoid doing mentally stimulating activities (such as working out, eating, or watching TV) while in bed. You want your mind to exclusively associate your bed with sleep.
  • Take advantage of your circadian rhythms. As mentioned above, you can use your circadian rhythms to your advantage. Make your room as dark as possible so you can sleep well.

Create a relaxing night routine

Last but not least, one of the most shocking steps you can take to get quality sleep is to do it Create a Relaxing Night Routine.

What makes a night routine successful is entirely up to you. What makes you feel relaxed? What helps to clear the mental talk of your mind?

Here are some activities that many have found beneficial to help them relax to sleep well. Try them out to see what works best for you!

  • Listening to soothing music
  • Drawing or creating art
  • Mindfulness practices
  • Take a warm bath or shower
  • Drink warm milk or decaffeinated tea
  • Essential oils
  • Aromatherapy
  • Reading
  • Newspapers
  • Sleep meditation

Sleep meditations

Guided meditations to prepare you for your best rest

The guided meditations in the Sleep collection are designed to help you gently prepare for sleep so that you get the rest your mind and body need and enjoy a more peaceful night’s sleep. Meditations use breathing, body, and visualizations to calm the mind in preparation for a deep, peaceful night’s sleep.


  1. Explore RestoreZ’s sleep survey HERE >>
  2. Read about sleep inertia with the Center for Disease Control HERE >>
  3. Learn about the effects of morning exercise on prehypertensives HERE >>
  4. Discover the effects of morning exercise with the British Journal of Sports Medicine HERE >>

#wake #morning #feeling #refreshed #alert

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