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There are two types of people in this world: early birds who bounce out of bed at the first glimpse of sunlight and night owls who pull the covers over their head when it’s time to wake up.

Even if you fall into the second category, you can still learn to love mornings. Little changes to your routine can make a drastic difference so you feel ready to take on the day.

Some of these tips are great additions to your morning routine to feel more alert. Others you can implement as lifestyle changes to make sure you get enough sleep and are prepared for the next day. Here are some tips to help you get the sleep you need and wake up early.

1. Avoid Hitting the Snooze Button

A few extra minutes of sleep can be appealing, but resisting the temptation will make it easier to get up. That’s because hitting the snooze button throws off your body’s internal clock and leads to that groggy feeling called sleep inertia. Sleep inertia can last two to four hours, making those ten to twenty extra minutes less appealing when you consider your whole day.

2. Expose Yourself to Bright Light

Your body needs natural light to reset your internal clock. Start your day by opening the shades, but keep in mind filtered sunlight isn’t good enough. Direct sunlight exposure is best. Within an hour of waking, try to get outside for a walk or have your breakfast on the patio.

3. Make the Bed

No matter how rushed your morning routine is, you can spare a few minutes to make the bed. It gives you a sense of accomplishment, gets you moving, and makes it harder to crawl back under the covers.

4. Drink a Glass of Orange Juice

Not only do the natural sugars in orange juice give you a rush, its bright color can help stimulate concentration and increase energy. Pour yourself a glass in the morning for the visual effects, as well as the nutrients and energy boost.

5. Enjoy a Cup of Coffee

The sound and smell of fresh brewed coffee can be heavenly when you’re struggling to get out of bed. Caffeine boosts serotonin and dopamine levels, which stave off the blues, give you energy, and help you to focus. If you don’t drink coffee, you could always opt for a cup of black or green tea.

6. Drink Two Glasses of Water

Before you stumble toward the carafe, you should rehydrate yourself after going hours without water. It can jumpstart your system and ensure that your body processes work efficiently. Starting the day with two glasses of water will keep you hydrated and make you feel more awake.

7. Stretch

After six to eight hours of stillness, our bodies need to move. Add stretching to your morning routine to release the buildup of connective tissues in your muscles and reduce stiffness. It helps wake up your body by boosting circulation and decreasing pain.

8. Start Your Day With a Workout

Exercising in the morning can boost deep sleep, meaning you wake fewer times after initially falling asleep at night. It also gets your blood pumping so you feel more alert in the moment (and throughout the day). Exercise any time of day is beneficial, just make sure you don’t schedule a workout too close to bedtime or you may have trouble falling asleep.

9. Try Aromatherapy

Certain scents such as peppermint, citrus, rosemary, and eucalyptus are known for their energizing properties. It’s easy to incorporate these scents into your morning routine using essential oils, shampoos, or body washes. You could also try eating a grapefruit for breakfast or slicing a lemon to add to your tea.

10. Listen to Upbeat Music

Just as some tunes are great for relaxing at the end of the day, cheerful music in the morning can boost your mood and get your body moving. Instead of waking up to a buzzing sound that you’re anxious to turn off, try setting your alarm to a song with a strong beat and positive vibe.

11. Meditate

Stress can make you feel tired and meditation is a great way to reduce stress and improve concentration. A few minutes of relaxation can help you feel more ready to take on the day and keep you from feeling burnt out early in the morning. You can even use an app to replace your alarm with a guided meditation.

12. Eat Protein for Breakfast

Your body needs fuel to start the day and the choices you make can leave you with an energy deficit (especially if you skip this all-important meal). A high-protein breakfast enhances human performance and alertness. Don’t let a time crunch cause you to miss breakfast; you can throw all these ingredients into a delicious smoothie to go.

13. Use Your Natural Circadian Rhythm

Your circadian rhythm dictates what time of day you’ll feel alert or sleepy. If you get enough sleep (most people need seven to nine hours), you can train your body to wake at the right time by creating a consistent rhythm. Move your bedtime back by 15-minute increments each week until you’re going to bed early enough to wake fully rested.

14. Skip the Afternoon Coffee

Drinking caffeine six hours before bedtime has disruptive effects on your sleep and can reduce your total sleep time by an hour. If you know you need to be in bed by

How to Wake Up Instantly

The midday slump is a common challenge, and it’s tempting to reach for caffeine or sugar as a quick fix. However, both can disrupt your sleep if consumed too late in the day, leading to a cycle of sleep deprivation. Fortunately, there are natural ways to wake up and stay energized throughout the day:

1. Go for a Walk: Fresh air and exposure to natural sunlight can help boost alertness. If going outside isn’t an option, simply standing up and doing some light stretches can get your blood flowing and help you feel more awake.
2. Shock Your Body: Splashing your face with cold water, drinking a glass of ice-cold water, or rubbing an ice cube on your wrist can trigger the release of adrenaline, providing a fast and stimulating effect to help you wake up.
3. Use Peppermint: Peppermint oil is well-known for its rejuvenating and energizing properties. It can kickstart your memory and speed up your thought process. You can also try peppermint tea or gum for a refreshing pick-me-up.
4. Gently Tug on Your Hair: Tugging on your hair can stimulate blood flow to your head and create a sensation that helps you feel more alert.
5. Mentally Change Gears: Brief diversions can be helpful for refocusing your mind. Consider trying a crossword puzzle or reading some fiction to get your mental gears moving and boost your alertness.

If you find that you’re still waking up feeling exhausted, it might be time to evaluate the quality of your sleep. Investing in a comfortable mattress, quality sheets, and supportive pillows can transform your bedroom into a sleep haven. The duration and quality of your sleep are crucial factors in waking up well-rested and refreshed each day.