Tips for waking up refreshed and building a better morning routine
Does your morning often start with the battle of leaving the comfort of your bed? You're in good company—45% of American adults “rarely or never” wake up feeling well-rested.
Oversleeping isn’t just about losing a few hours of daylight; it can sneakily chip away at your health and zap your productivity before your day even starts. This sleepy predicament often stems from less-than-ideal sleep habits or underlying issues that mess with your sleep quality.
This guide is your playbook for turning those groggy mornings around. We’re going to build a morning routine that’s so good you might just leap out of bed! Well, maybe not leap, but you’ll definitely get up easier. From understanding the science behind your snooze to practical tools like sleep tracking apps, we’ve got the wake-up strategies to get your mornings rolling on the right note.
Oversleeping: A luxury or health risk?
Oversleeping might sound like a luxury to some, but in reality, it's often a sign of suboptimal sleep habits or health issues. So, how much sleep does a typical adult really need? Most experts peg it at about 7 to 9 hours per night. Straying significantly beyond this, especially on a regular basis, ventures into oversleeping territory.
There are a few common culprits behind why people find themselves oversleeping (who don’t have an existing sleep disorder). Poor sleep quality tops the list—just because the clock says you got eight hours doesn’t mean those hours were restful. Irregular sleep schedules, like fluctuating bedtimes and wake-up calls, can throw off your body’s internal clock, making it hard to wake up feeling refreshed.
Lifestyle choices such as excessive screen time before bed, high caffeine intake late in the day, or a lack of physical activity can also contribute to poor sleep quality and subsequent oversleeping.
The impact of sleeping too much stretches beyond just feeling groggy. Chronically oversleeping can lead to a host of unpleasant side effects, from increased risk of chronic conditions like diabetes and heart disease to cognitive impairments and mood disorders. It’s clear that while getting enough sleep is vital, getting too much can tip the scales in the wrong direction for your health.
Laying the foundation with morning habits
Before we explore an optimal wake-up routine, let’s look at the nuts and bolts of how habits are formed. Habits, the automatic behaviors performed without much conscious thought, are the backbone of our daily routines. But how long does it take to actually form a habit? Research varies, but a widely cited study suggests that on average, it takes about 66 days for a behavior to become automatic.
Habit stacking plays an important role in building effective routines. This method involves adding new habits onto existing ones, using the established habit as a cue for the new behavior. For example, if you already have a habit of brushing your teeth every morning, you might stack a new habit of drinking a glass of water right after.
These cues are critical because they trigger our brain to initiate a behavior, almost effortlessly. By strategically stacking habits and understanding the cues that prompt them, you can craft a morning routine that not only sticks but becomes a natural start to your day. This understanding of habit formation will help us as we move into developing a morning routine that aligns with your lifestyle and goals.
How to prevent oversleeping with an effective morning routine
Now that we understand the basics of forming habits, let's apply that knowledge to prevent oversleeping by creating a morning routine that energizes and motivates you to start the day right.
Improve your sleep hygiene
Great mornings begin the night before. To make crawling out of bed a bit easier, set the stage for good sleep by keeping your bedroom cool, dark, and quiet. Steer clear of caffeine and glowing screens before bedtime, and consider investing in a comfortable mattress and pillows to boost your chances of waking up refreshed. Finally, enlist the help of a sleep tracking app to keep you accountable for getting enough sleep, as it will send you reminders of when it’s time to hit the pillow (and when it’s time to rise).
Set a consistent wake-up time
We know—leaving the warm embrace of your bed can feel like the day’s hardest task. However, establishing and sticking to a consistent wake-up time can significantly ease this struggle. Aligning your wake-up time with your body’s natural circadian rhythm not only improves sleep quality but also makes it more natural to wake up. Why not try putting your alarm clock at the other side of the room? Once you’re up and on your feet, you may have more motivation to keep moving.
Make your bed
Make your bed; it will change your life. Not only does it make it less tempting to crawl back under the sheets after you’ve initially dragged yourself out of bed, but it also has surprising mental health benefits, too. According to Verywell Mind, some of the possible benefits are:
- A feeling of accomplishment
- A sense of calm
- Better sleep
- Enhanced organization
- Improved focus
- Relaxation
Stress reduction
These perks to making your bed are likely to have a positive knock-on effect with the rest of your day, resulting in a smoother transition to sleep at night.
Soak up the morning light
A splash of morning sunlight can help you shake off the sleepiness. Try letting that early light flood in through your windows—it’s a natural cue to your brain that it's time to wake up. If you can, arrange your space so you catch those first rays right as you’re easing out of bed, or while you’re sipping your morning coffee. Sunlight not only cuts down on your melatonin but it also boosts your mood and alertness.
And when the sun decides to snooze during dark winter mornings? That’s where a sunrise alarm clock can step in. These clever gadgets gradually brighten your room with light that mimics a natural sunrise, gently pulling you out of sleep and helping you start your day even when the actual sun isn’t up to the task.
Eat a nutritious breakfast
There’s nothing like a delicious breakfast to coax you out of bed in the morning! Kick off your day with a nutritious breakfast to fuel your body and brain. Eating a meal rich in proteins and whole grains within the first hour of waking helps stabilize your blood sugar levels, preventing energy dips and supporting sustained alertness throughout the morning.
Do a meditation or yoga session
If you’re not so keen on the idea of launching out of bed in the earlier hours, gently nudge your body awake with something more therapeutic. Begin your day with either meditation to clear your mind and reduce grogginess or gentle exercise like yoga to stimulate blood flow and boost energy levels. These activities help transition your body from rest to activity smoothly, setting a positive and calm tone for the day.
Stack your morning habits
Remember the power of habit stacking we discussed? It's about linking new habits to existing ones. For example, place your yoga mat next to your bed so you see it when you wake up, prompting you to start your day with some stretches. Or, set a motivational tune as your alarm to energize you right from the get-go. These cues can dramatically improve the likelihood of your new routine becoming second nature.
The takeaway? Integrate these strategies into your morning to set yourself up for a day of success and vitality. Experiment with these tips, tweak them to fit your needs, and watch how they transform your mornings from mundane to more energized. If consistent efforts to adjust your sleep habits don't seem to help, it might be time to consult a sleep specialist, as it could be a sign of underlying health issues.
Ready to rise and shine the right way?
Persistence and consistency are your best allies in setting up a morning routine that truly resonates with you. Keep experimenting with different techniques and tweak your routine until you find what clicks. Remember, shaping your morning is a personal journey that sets the stage for a more productive and fulfilling day. Keep at it, and the results will follow!
