But fret not. It’s possible to start the day fresh without feeling rushed or stressed. Here are 13 productive habits and tips that you can adopt to wake up right every morning.
When your alarm goes off and your body pleads for “a few more minutes”, just say no!
You’ll only get an extra 10 to 15 minutes of sleep, and it will be very fragmented and not deep enough to feel restorative. So, rather than setting your alarm for 6:15am and then snoozing for 15 minutes, you’re better off just setting it for 6:30am to start with.
It’s always easier to get out of bed in summers when light pours in through the windows. That’s because light stimulates your brain and suppresses production of melatonin, the hormone that helps you feel sleepy.
To take full advantage of natural daylight, delay your first coffee of the day, prep yourself against nasties such as mosquitoes, and head off for a brisk walk through a nearby garden. Not only will this give you an energy boost, time spend in Mother Nature can also elevate your Vitamin D – and your mood!
A few tweaks to your morning routine can save time and brainpower.
- Ritualise Your Morning: Pick a few outfits and breakfasts you like and put them on rotation. Even the seemingly smallest choices can start to drain your energy
- Don’t Over Prepare The Night Before: When evenings are taken up by chores, people tend to stay up late for some “me time” in the form of television, internet, or reading – only to wake up sleep-deprived. Save one or more chores that make sense for morning (such as packing lunches), turn in earlier, and you’ll rise and shine raring to go
You can’t get rid of all morning chaos, but setting an alarm for 10 to 15 minutes before you need to head out can help you make the most of your time. Recognise that those minutes after the alarm dings might be more stressful, but this helps you pace yourself.
When things do fall behind schedule due to kids who don’t feel a need to rush, take a deep breath. One minute of calm can actually speed things up. A sweet voice and a warm hug can often get things on track much faster than chanting “Let’s go! Let’s go!” 10 times in a row.
News reports can be stressful, and can cramp concentration. Sure, you want to know what’s going on in the world, but wait until later to check. By choosing to be present and focusing on your own needs, you’ll maintain your state of peace.
Songs that start out gently help you wake up gradually, then you need a more intense beat and empowering lyrics to get you going. It might be time to find a new morning radio station or create a wake-up playlist on your device.
- Tweak Your Eating Pattern: Heavy, late meals can drive up levels of the hormone cortisol, which keeps you out of deep sleep. Try to flip-flop your routine to a hearty breakfast and snack-like dinner, so your body won’t be busy working on digestion when you’re trying to wind down.
- Log Off 30 Minutes Before Bedtime: That means turning off all your devices, including the TV and your phone. Staring into a bright screen is the worst thing you can do before bed. It stimulates your brain and body and makes it harder for you to enter deep sleep.
One of the health benefits of rising early is a consistently better mood. It might feel hard at first, but once it becomes a habit, you’ll crave it. Adapt these tips to help you get better sleep and wake up refreshed.
This article first appeared on WomensWeekly.com.sg.