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6 Ways To Wake Up Early Without Feeling Tired

6 Ways To Wake Up Early Without Feeling Tired

Whenever the concept of sleep is discussed, there is common perception that we should rest for between six and eight hours every single night. While this is a long-standing belief, however, more recent studies have suggested that this is a generic assertion that has little foundation in fact.

More specifically, the Surrey Sleep Research Centre in the UK are now claiming that it is the quality of sleep that important rather than the quantity. Moreover, the optimal amount of sleep will vary for each individual, with the average length of time between five and nine hours in total.

6 Ways to wake up early and not feel tired

While this insight reveals many things, it particularly highlights the fact that it is possible to be an early riser regardless of the amount of sleep that you had the night before. So long as you enjoy a deep and restful sleep, you should be able to rise in the morning without feeling excessively tired or overly lethargic.

There are also practical steps that you can take to wake up early and not feel tired, both in terms of your preparation for a good nights’ sleep and your morning routine. So without further ado, here are six of the most actionable:

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What preparations make for an prosperous nights’ sleep?

1. Avoid drinking coffee, red wine and consuming chocolate prior to sleep

If you are going to enjoy a deep and restful nights’ sleep, it is important that your cycle is left largely uninterrupted. It apparently takes up to four hours to fall into a really deep and energising sleep, for example, so constant interruptions during this period will detract from the quality of your rest and leave your feeling tired in the morning.

One of the most prominent causes of unrest are dietary, with some food items and beverages scientifically proven to disturb your digestive system and interrupt your sleep. Coffee, red wine and milk chocolate are all prime examples, so refraining from these items for as long as possible prior to sleep. Aim not to consume these products after lunchtime, but if this is not possible at least try to eliminate them from your diet after six o’clock.

2. Go to the toilet just before you aim to sleep

While most of us visit the toilet prior to climbing into bed, many of us will spend time reading, watching television or playing games before we drift into sleep. Our bladders can fill up slowly and largely unnoticed during this time, however, particularly because the kidneys continue to work throughout the night and while we sleep.

This means that rather than your bladder being full when you wake in the morning, you are more likely to be disturbed in the early hours of the morning to go to the toilet again. This will contribute towards a disrupted and fitful sleep, so it is crucial that you strive to visit the toilet right before you intend to sleep. Even if you are not desperate to go, it is important to make this effort for the quality of your sleep and impact that it will have on your outlook in the morning.

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3. Ensure that your room reflects the core principles of Feng Shui

While Feng Shui is not something that everyone has faith in, it is an ancient Chinese art which has a basis in Western values and logic. By following the basic principles of Feng Shui and organising the layout of your room accordingly, you can facilitate a more restful sleep that leaves you refreshed and energised for the morning.

This is why the layout of your bedroom is the most important from a Feng Shui perspective, and there are several steps that you can follow in terms of placing your furniture and positioning the bed. The latter point is most important, as the bed must be placed in a way so that you can see the door from your resting position without being in the direct path of the door when it opens. This delivers a strong sense of security when we sleep, while delivering a more comforting sleep.

On this note, the colours that you use in your bedroom will also have an impact on your mood when settling down to sleep. Nodding off with a positive outlook drastically improve the quality and the restfulness of your sleep, so it is important that you leverage colour psychology to create the ideal ambience within your bedroom. A combination of pastel blue and green shades are to be recommended, as they trigger feelings of serenity, calm and harmony without overwhelming the senses.

What can you do when you wake up?

4. Focus on something happy and exciting when you stir in the morning

Feelings of stress and anxiety always appear worse in the morning, thanks to a combination of our sub-concious thinking patterns that emerge during sleep and a rise in the level of cortisol in our bodies. This can leave us feeling tired and lethargic even after a good night’s sleep, so you will need to try to negate this by actively focusing on something positive relating to the day ahead.

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This will be easier on some days than others, so be proactive and try to plan for future days and make a note in your calendar. Birthdays and anniversaries offer obvious joy and excitement, while you could also identify national and global holidays before planning something special. The 20th June is referred to as Midsummer’s Eve and is the most romantic day of the year in Europe, for example, so it is the ideal time to plan an exciting trip away with a loved one.

Whatever you choose to focus on, starting the day with a burst of excitement will energise your senses and alleviate any sense of fatigue.

5. Create a manageable exercise regime for the morning

While it is possible to wake up early and not feel tired, this sense of alertness can quickly fade if it is not nurtured. This is where a relevant and manageable morning exercise regime can come into play, as this has the potential to instantly enhance your mood and drive higher levels of focus and concentration too.

This is because simple exercises such as jogging cause the brain to release numerous chemicals and endorphins into the bloodstream, which can alleviate the symptoms of stress, lethargy and even pain in some instances. Interestingly, it has also been proven that exercising in the morning also increases your energy levels for the following day too, so long as you focus on achievable disciplines that suit your existing fitness and daily schedule.

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6. Get your hydration right when you first stir

According to various studies, the way in which we hydrate our bodies when we first wake up in the morning is increasingly influential in terms of our mental outlook. Starting your day with a simple glass of water (before you eat breakfast) is known to kick-start your metabolism, for example, helping you to wake-up quickly and feel instantly more alert.

In terms of consuming a hot drink with your breakfast, try to avoid consuming coffee on a daily basis. While this has historically been considered as the ultimate way to stimulate the senses, science has proven that our body gradually becomes accustomed to the effects of caffeine over time meaning that it takes more to achieve the desired results. With this in mind, coffee should be used occasionally and in instances where you feel particularly tired, with alternatives such as fruit and regular tea consumed intermittently.

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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