Women health

How to get rid of sleep lines fast

Experts in the field of sleep medicine offer their 12 best tips for waking up in the morning.

Awakening might be difficult for some people. The sound of your alarm can seem like agony unless you're a morning person or chance to wake up at the proper stage of sleep. Still, they say the early bird gets the worm, so if you're looking for a way to wake up in the morning and start conquering the day, you've arrived to the perfect place.

Why is it hard for me to wake up early in the morning?

The reasoning is both physiological and psychological. Humans have a biological clock and a circadian rhythm. They aren't mutually exclusive, but they do complement each other. The circadian rhythm is defined by sleep specialist Michael J. Breus, Ph.D. (known locally as the Sleep Doctor) as an organism's 24-hour cycle that keeps the body functioning properly. Breus tells mbg that the biological clock is a "natural timing mechanism" that not only regulates but also alters the circadian rhythm cycle based on the time of year, a person's living environment, and age.

Your daily rhythm and biological clock work together to determine when you are most sleepy, most awake, and how much sleep your body requires to function at its best. They also reveal if you're an early riser or a night owl, as well as your chronotype. Breus argues that a chronotype is "your body's innate inclination to be awake or asleep at specific times." It's a natural quality that influences every aspect of your life, including your hunger, core body temperature, productivity window, or even your preferred sex time.

Somebody who is having trouble waking up in the morning when they are fatigued is most likely acting against their circadian rhythm. Or, at the very least, attempting to. Breus argues that a night owl who sets their alarm for 6 a.m. may discover that their biology is working against them because their melatonin (sleep hormone) hasn't worn off yet and won't until 7 or 8 a.m.

Your sleep and wake time should ideally be dependent on your chronotype. Your circadian rhythm will be maintained in this manner, resulting in consistent and restful sleep. Sanam Hafeez, PsyD, an NYC-based neuropsychologist and the director of Comprehend the Mind, says that fighting it would result in unsatisfactory sleep.

12 easy ways to wake yourself up in the morning

1. Put down the snooze.

That extra five minutes of sleep isn't benefiting you in any way, either physically or mentally. In fact, according to Hafeez, not only does an extra 10 to 15 minutes of sleep time not give a sufficient sleep cycle, but it also makes you groggy and can make you grumpy.

"Set your alarm for the same time each day to combat this. Get out of bed as soon as the alarm goes off, stretch your body, and begin your pre-workout routine ""Hafeez" suggests. If you're still tempted to click snooze, put your alarm on your dresser across the room or even outside your door, forcing you to get out of bed and turn it off.

2. So first, let's talk about water.

As tempting as it is to grab for your coffee maker first thing in the morning, Breus suggests reaching for a glass of water. Drinking a glass (or two) of water will assist in kick-starting your hydration for the day after hours of sleep (and thus hours without taking any liquids). As a gentle reminder to toss one back before your morning cup of joe, have a bottle by your bedside or a glass in front of your coffee machine.

3. Take a chilly shower

While sprinkling cold water on your face can help, Breus claims that dousing your full body in cold water will be more beneficial. Breus tells mbg that "the consequences are directly related to the amount of time spent in cold exposure." "Washing your face with water is a lot different than taking a two-to-three-minute cold shower."

4. Get up and out of the house.

Going outside within 20 minutes of waking up and soaking in at least 15 minutes of sunlight, according to Breus, is an excellent method to wake up and stay alert. Going outside in your yard or having a morning walk all around the neighborhood is all it takes. Breus tells mbg that "[exposure to sunlight] turns off the melatonin faucet in your head."

5. Pay attention to your chronotype.

Some people are morning people, while others are night owls. "Knowing your chronotype is tremendously useful for planning your day's work around your productivity windows so you can get everything done while still having the energy to do it well," says Breus. Determine which category you belong to and adjust your sleeping and waking hours accordingly.

6. Have some fun with your pets.

Petting my cat is one of the first things I do when I get up, and according to Breus, this is a great way to wake oneself up in the morning. It's not just a more exciting way to wake up, but starting the day with a sense of adventure makes getting out of bed more appealing. Breus tells mbg, "I play with my dogs," adding, "They adore it, and I like the love and affection."

7. You must make your bed.

Making your bed every morning has a few advantages. The first is a sensation of success; even if you've only been awake for a few minutes, you've already accomplished something on your to-do list. The second is that fluffing your pillows and ironing your linens will weaken your case for crawling back under the covers. The more you primp and prime your bedding, the more likely you are to stay awake and leave your room.

8. Get some exercise.

Endorphins not only make you feel good, but they also make you attentive. Rather than saving your sweat session for after work, include some form of movement in your morning routine to assist you to wake up. However, it's critical to discover workouts that you enjoy and will want to do every day, so figure out what works for you—walking, Pilates, yoga, dance aerobics, strength training, and so on—and get going.

Are you looking for a new way of doing things? Suki Clements, a yoga teacher, and fitness specialist devised a 15-minute morning workout for mbg readers with the goal of reawakening your body, mind, and soul.

9. Give earthling a shot.

Earthling entails removing your shoes and placing your naked feet on, well, the earth. The gist is that standing or walking on the ground, feeling the grass and dirt beneath your feet and against your skin, allows you to receive the earth's healing energy and health benefits.

"By having to walk, we train our muscles and cardiovascular system, improve our mental health, reduce stress, and promote our general wellness," stated functional medicine specialist Isaac Eliaz, M.D., M.S., L.A. on mbg in 2013. "It appears that simply taking our shoes off multiplies those benefits."

10. Try aromatherapy for a change.

The fragrance of caffeine can wake up some people. Others require a different odor to stimulate their senses. Aromatherapy can help you with that. Mental clarity can also be aided by the use of certain essential oils. Instead of brewing a cup of coffee as soon as you wake up, consider diffusing oils like lemon, peppermint, and frankincense.

11. Increase the volume of the jams.

Another simple technique to include exercise in your daily routine is to dance your lethargy away. Instead of going through social media, put on your favorite music and dance in your bedroom. You can take your dance party into the kitchen while making breakfast or into the bedroom while brushing your teeth.

Although you won't produce as many endorphins as if you ran around the block, music has been shown to induce energizing emotions, so a song like Katrina and the Waves "Walking on Sunshine" will have you bright-eyed in no time.

12. Start your day with a high-protein breakfast.

Smoothies, omelets, quinoa porridge, or nut butter toast are just a few examples of protein-rich meals that not only taste good but also keep you going throughout the day. Breakfasts heavy in protein and healthy fats, according to Breus, will keep you full, satiated, and energized until lunchtime.


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