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Last Updated on December 17, 2020

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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Published on June 8, 2021

What is Mental Energy And How To Maintain A High Level of It

What is Mental Energy And How To Maintain A High Level of It

We all understand “energy” in the physical sense, and we mostly experience the feeling of having a lot or a lack of physical energy. But physical energy is very different from mental energy. So, what is mental energy?

Mental energy is a mood and a measure of the willingness to undertake cognitive tasks. When you are experiencing an abundance of mental energy, you will feel motivated, efficient, and focused when dealing with tasks. You may feel like you can take on more and have the capacity to throw yourself into a situation without feeling stress or anxiety.

However, unfortunately in the busyness of modern society, you may relate more to the feeling of having a lack of mental energy. Take yourself back to a situation where you are juggling lots of tasks, work is hard, and home life is emotionally exhausting. This is the feeling of a lack of mental energy. You may have felt like being on the verge of burnout, found yourself procrastinating, and had the feeling of just not having the capacity to take on any more emotional or cognitive tasks.

You must deal with a lack of mental energy before it develops into mental exhaustion. Let us take a look at the symptoms of mental exhaustion and the toll that it can take on you as a person and your life.

Signs of Mental Exhaustion

Here are the mental, physical, and behavioral signs of exhaustion.

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Mental Signs

  • Depression
  • Anxiety
  • Lack of motivation
  • Difficulty concentrating
  • Anger

Physical Signs

  • Headache
  • Body aches
  • Change in appetite
  • Weight loss or gain
  • Increased illness

Behavioral Signs

  • Poor performance at work
  • Social withdrawal
  • Inability to keep to commitments
  • Increased time off sick at work

The signs of mental exhaustion are less than desirable, and you should reiterate the importance of maintaining your mental energy and do not let it be an afterthought.[1]

How to Maintain a High Level of Mental Energy

The maintenance of mental energy is all in the approach. We can not always control our situation or the number of tasks that we have on at a particular moment in time. However, we can control how we manage and maintain our mental health and mental energy at these times. Just as our physical energy can be maintained through various methods, so can our mental energy.

Now, let us take a look at some of the useful methods that can help us to maintain a high level of mental energy starting from today.

1. Get Adequate Sleep

Sleep may sound like the most obvious method to help maintain a high level of mental energy, however, it is very important.

There are two stages of sleep, REM (rapid eye movement) which is the stage of sleep when you dream, and Non-REM. Non-REM can be divided into three stages, the final stage being deep sleep. The deep sleep stage is where scientists believe that your body renews and repairs itself and also the stage that is most important in terms of energy maintenance.

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There are many ways in which you can create good sleep hygiene. These include having time away from devices before sleep, stopping caffeine intake a few hours before you plan to go to sleep, and going to sleep at the same time each evening.

2. Structure Your Day

Structuring your day can apply to either your home or your work life. The key is to prioritize the important tasks so that if you run out of time, you are safe in the knowledge that these have been completed. If you don’t do this, then you are at risk of overworking yourself, staying at work late, or doing household tasks into the evening.

At home, this may be washing first or tidying the house before you sit down to have a relax. At work, you can write down a list of your tasks for the day and then, list them from the highest priority to the lowest. You can tick off each task as you go along. Any uncompleted tasks can then be transferred to the next day. Furthermore, if you are running out of time, you’ll know in advance and can delegate the priority work to ensure that this is completed on time.

3. Eat Well

Eating well is important for both physical and mental health. Eating a well-balanced diet and certain foods can aid memory, concentration, and focus and thus, helping you maintain mental energy.

Let us take a look at some foods that can do this:

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  • Wholegrains – can improve concentration and focus as it provides a steady supply of energy throughout the day.
  • Blueberries – can boost short-term memory as they contain protective compounds called anthocyanins.
  • Blackcurrants – can reduce anxiety and stress as they contain Vitamin C which is widely thought to increase mental agility.
  • Pumpkin seeds – can enhance memory and boost mood as they are rich in magnesium, B vitamins, and tryptophan, which are believed to be important in serotonin. Serotonin is a chemical that has a positive impact on mood.

4. Get Some Fresh Air

Going outdoors can have a restorative effect on mental health. You do not have to undertake a ten-mile walk to reap the benefits. Simply being out in the garden, going for a stroll in the countryside, or doing a brisk walk to the shop can have a positive effect on mental energy. Research has shown that spending time outdoors can relieve anxiety and depression. Furthermore, it promotes relaxation and can improve confidence and self-esteem.[2]

5. Take a Break

Taking a break every so often whether at work or when doing any task can maintain a high level of mental energy and focus when needed. A break can involve something as simple as walking away from your computer and changing your environment for a few minutes by going to make a cup of tea to strolling around the block on your lunch rather than staying in the office.

This change of environment takes your mind off the task at hand, rejuvenates, and reenergizes you. Focus can then be maintained and the task at hand can be done to the best of your abilities without mental fatigue.

6. Exercise Your Brain

Challenging your brain does for your mind what exercise does for your body. Physical exercise can stimulate your physical energy just as exercising your brain can stimulate your mental energy.

There are many ways to exercise your brain including:

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  • Brain training exercises can stimulate the mind and also boost intelligence.
  • Learn something new to create new challenges for your brain.
  • Socializing can stimulate multiple areas of the brain. The array of activities involved in socializing engages different areas of the brain with each activity.

7. Meditate

Studies of meditation have shown to have many benefits to the brain. Such benefits include an improvement in brain function and energy levels.

One such study found that practicing meditation for just 25 minutes a day can provide this boost. This is because meditation has been found to release endorphins and increase blood flow to the brain. When meditating, you focus your attention on your breathing and the aim is to eliminate the busyness of the brain and your thoughts. This provides a much-needed rest for your brain thus increasing your mental energy levels.[3]

Final Thoughts

Unfortunately, a lack of mental energy is experienced by many and potentially, it is more commonly felt than the feeling of having a high level of energy. Once you spot the signs of a lack of mental energy, it is time to take action before those feelings worsen and develop into mental exhaustion.

However, the good news is that there are basic steps that you can take to maintain a high level of mental energy, and it is just as important as maintaining a high level of physical energy. These steps can be incorporated into your daily life with minimal effort. Eat well, sleep well, get some fresh air, take a break, challenge your brain, structure your day and meditate—it is as simple as that.

More Tips on Boosting Mental Energy

Featured photo credit: Ben White via unsplash.com

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Reference

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