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How to wake up

Turn Dreaded Mornings into a Joyful Start with these Effective Strategies

how to wake up

Waking up can be a daily battle for many. The piercing alarm bell, the pitch darkness outside, the cozy warmth of your bed — everything seems to conspire against you getting up and starting your day. However, the first hour of your day can set the tone for the rest of it, making it essential to learn how to wake up more effectively. This article provides comprehensive strategies to enhance your morning wake-up routine, reduce grogginess, and start your day right.

Understanding Sleep Cycles

Before diving into techniques to make waking up easier, it’s crucial to understand the structure of our sleep. Sleep consists of cycles of non-REM and REM sleep that recur throughout the night, each lasting approximately 90 minutes. Waking up during lighter sleep stages (stage 1 or 2) feels much better than being awoken from deep sleep (stage 3 or REM). Therefore, one key to waking up refreshed is ensuring that your wake-up time aligns as closely as possible with the end of these sleep cycles.

The Science Behind Waking Up

When it’s time to wake up, your body begins increasing its production of hormones like cortisol and serotonin to prepare you for the day ahead. It’s a process that is supposed to occur naturally with sunrise, but modern life often demands different wake-up times that may not align with natural light cues, making it more difficult to wake up.

Strategies for Better Waking

  1. Regulate Your Sleep Schedule: Aim for a consistent sleep schedule where you wake up and go to bed at the same time every day. It helps train your body’s internal clock to anticipate wake-up times, making it easier to rise in the morning.
  2. Mind Your Sleep Cycles: Use a sleep cycle app or tracker that wakes you during lighter sleep stages. These apps estimate your sleep cycles based on movement or sound and wake you up within a specified window when you’re in a lighter sleep stage.
  3. Optimize Your Sleep Environment: A dark, quiet, and cool environment can enhance your sleep quality, making it easier to wake up. Consider using earplugs, an eye mask, or a white noise machine if necessary.
  4. Expose Yourself to Natural Light: Natural light cues your body to reduce the production of melatonin, a sleep-inducing hormone. Upon waking, open your curtains, take a short walk outside, or eat breakfast by a window to expose yourself to sunlight.
  5. Avoid Hitting Snooze: The sleep you get in between snoozes isn’t high quality and can lead to grogginess. Instead of hitting the snooze button, set your alarm for the latest time you can, and get up when it rings.
  6. Move Your Body: A bit of stretching or light exercise right after waking up can jump-start your energy levels and shake off the remnants of sleep.

Additional Strategies for a Better Morning

  • Hydrate First Thing: After hours without water, your body can be mildly dehydrated in the morning. Drinking a glass of water can help you feel more awake.
  • Fuel Your Body: Eating a balanced breakfast provides your body with the energy it needs for the day.
  • Plan Your Morning: Having a structured morning routine to look forward to can make waking up less daunting. Whether it’s reading, exercising, or enjoying a cup of coffee, find activities that make your morning enjoyable.


Waking up doesn’t have to be a dreaded daily ordeal. With the right techniques and habits, you can transform the way you start your day. From consistent sleep schedules and optimizing your sleep environment to morning hydration and a fulfilling breakfast, there’s much you can do to wake up more efficiently and start your day on a positive note. Remember, the right morning habits can set the stage for a successful day, so invest time and effort in making them a part of your life.

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Written by Anna

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