Getting out of bed when you're still tired can be difficult - especially when you realize you have to work as soon as possible . If you stay in a groggy state for a long time, the feeling of fatigue will be more intense. Luckily, there's a trick: These tips and tricks on how to wake yourself up can give you the energy you need, without the caffeine.
Of course, the best way to avoid feeling tired is to prevent it in the first place by getting a good night's rest, says Kate Skurat, licensed counselor and medical operations manager at Calmerry Online Therapy Platform. In addition to the seven to nine hours of sleep a night recommended by the National Sleep Foundation, it's important to maintain good sleep hygiene, Skullatt said. She says the best way to get a restful night's sleep is to sleep in a dark room with a cool temperature, lie in a comfortable bed, avoid spending too much time looking at screens, and stop eating at least two hours before bed.
But if you've spent enough time in dreamland but still feel sleepy when the sun comes up, there are some strategies that can help. Whether you're trying to wake up in the morning or avoid dozing off at your desk, these 14 expert-approved tips on how to wake up when you're tired should come in handy.
1. Place the alarm clock on the other side of the room
You've probably heard this how-to-wake-up trick before, and here's why: It works. Nawal Alomari, a licensed counselor at LCPC, says keeping an alarm clock or phone within arm's reach forces you to get up right before you want to take a nap. Science shows that intermittent naps between hitting the snooze button aren't quality sleep, and anyway, it can leave you more stressed than if you woke up to your original alarm. So while it may not feel ideal in the moment, your energy levels will be better for the rest of the day.
2. Make the bed
Sarrah Hallock, a holistic nutritionist and health coach at GoodLooks, says once you've stumbled out of bed and turned off your alarm, turn right and that's it. "While making your bed may be a chore you've hated growing up, for many people, this simple act can feel like your first accomplishment in the morning, leaving you feeling energized and ready to conquer the rest of your life. part. One day," she told Busy.
3. Sit up in bed
If getting up and making your bed first thing in the morning is too much of a hassle, try sitting in bed when your alarm goes off so you can stay comfortable without rolling over and falling back asleep, Alomari says. Take a few minutes to get out of bed, or give yourself some time to read, watch TV, or do anything else that will help you get through the day with ease.
4. Get some sunshine
Even if you have to rush to work, take a moment to enjoy the sunshine, says certified health coach and personal trainer Debra Swan. "If possible, open the curtains and flood your face with sunlight, as this synchronizes your circadian rhythm and tells your brain it's time to wake up," she told Bustle in a previous interview. Whether you just open the curtains and look out the window or take a walk in the fresh air, soaking up the sunshine will help you be more alert to what's coming next.
5. Pull your hair
When it comes to how to wake yourself up, nothing wakes you up better than a gentle jolt to your system. An easy way to do this? Pull your hair gently. It may sound strange, but this feeling can help you feel more awake and alert, making it easier to get through your day.
6. Drink a Super Mint Candy
If you're dozing off, a quick way to wake yourself up is with the refreshing mint flavor of gum, mints, or a cup of tea. For one, the smell of peppermint can help you feel more alert and less tired, according to a 2009 study in the North American Journal of Psychology . If gum is your mint snack of choice, science also shows that just chewing it can make you feel more alert, according to a 2011 study published in the journal Physiology and Behavior . And it doesn’t hurt that your breath smells great.
7. Read some novels
Too sleepy and unable to concentrate at work? Registered dietitian Lauren Minchen, MPH, RDN, recommends taking a break and doing something else. If you're not sure what to do during your break, she recommends choosing something creative to help wake up your brain and body. Delve into a good book or a good journal: Whatever you choose, a creative brain break might be just the rejuvenation you need.
8. Splash your face with water
It turns out the old prank of waking someone up with a bucket of ice water has some truth to it. When you need to shake off a fear, splashing cold water on your face can help your body signal to wake up, Alomari says. However, if getting your face wet doesn't sound too appealing, you can achieve a similar effect by drinking a glass of ice water.
9. Smell the rich scent of essential oils
Ever notice how bright, happy smells brighten your mood? Take advantage of this and keep some essential oils at your desk for those times when you're feeling particularly tired. Research shows that peppermint, rosemary, and lemon oils all have energizing properties. So, take your sleepy self to the health food store and buy something.
10. Be kind to yourself
Looking forward to the next day can do wonders for your energy levels, Alomari says. Plan a good cup of coffee in the morning, or schedule a walk with a friend during lunch. No matter what you enjoy, there's something exciting to do to inspire you to get up and enjoy your day.
11. Default break time
Nothing burns you out more than a marathon workday. One way to prevent fatigue is to plan regular breaks in advance, Skullatt says. She recommends setting a timer that goes off every two hours. When the alarm goes off, take some time away from your screen to meditate, move, or do your other favorite pick-me-up activity.
12. Get ready the night before
Alomari says sometimes the surest way to avoid the dreaded fatigue is to set yourself up for success the night before. In addition to practicing good sleep hygiene, you can also set a bedtime earlier if you find yourself feeling tired lately, she says. If you know you're not a morning person, you can reduce the stress on your future self by putting your clothes in order, preparing tomorrow's breakfast, or pre-programming your coffee machine so you don't have to worry as much in the morning. yes
13. Relax yourself
Before you even start checking off your to-do list, staring at a full day of work, socializing, and other tasks can make you feel tired. Alomari recommends allowing yourself to feel tired and relax. Taking some of the stress away can help you get through the day more confidently without feeling stressed about future responsibilities.
Research references:
Bloom, C. (2019). Effects of light on human circadian rhythms, sleep, and mood. Somnology, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
Johnson, A. (2011). Effects of chewing gum on physiological and self-report measures of alertness and daytime sleepiness. Physiology and Behavior, https://europepmc.org/article/med/22061430
Kiecolt-Glaser, J. (2008). The sense of smell affects mood as well as autonomic, endocrine, and immune functions. Psychoneuroendocrinology, https://pubmed.ncbi.nlm.nih.gov/18178322/
Mimabashi, A. (2014). Immediate effects of peppermint essential oil on physiological parameters and exercise performance. Avicenna Journal of Phytomedicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103722/
Loudenbush, B. (2009). Effects of peppermint and cinnamon odor administration on simulated driving alertness, mood, and workload. North American Journal of Psychology, https://psycnet.apa.org/record/2009-08708-004
Sayorwan, W. (2013). Effects of inhaled rosemary oil on subjective sensations and nervous system activity. Pharmaceutical Sciences, https://pubmed.ncbi.nlm.nih.gov/23833718/
expert:
Nawal Aromari, LCPC, Chicago Licensed Clinical Professional Counselor and Life Coach
Sarrah Hallock, Holistic Nutritionist and Health Coach at GoodLooks
Lauren Minchen, MPH, RDN, CDN, registered dietitian nutritionist
Kate Skurat, Licensed Counselor and Healthcare Operations Manager at Calmerry Online Therapy Platform
Debra Swan, Chicago Certified Health Coach and Personal Trainer
This article was originally published on August 26, 2016
