This is easy to do on your birthday and fun holidays, but you’ll have to get creative to wake up with a smile on rainy gray Mondays. Even if you don’t have a big event to anticipate, think about the little things that make you happy on a daily basis: walking your dog. Drinking that first cup of coffee. An alternative to coffee is chocolate, (flavonoids) especially 70% cocoa and darker, but if eaten too late in the day sleep deprivation may occur. Talking on the phone with your best friend after a hard day’s work. Getting your favorite takeout on the way home. Whatever it is, think about it first thing when you wake up.
If you have thick curtains to block out lights from the street, try getting shades in neutral colors that effectively block most artificial light, but still let your room brighten up when the sun rises. You may also try waking up early and actually watching the sun rise. This gives you some time alone in the morning before the pressures of the day start. Watch the sun rise from your window, or take a walk outside early to clear your head.
If you want to be able to drink water while you’re still in bed, fill up a small thermos with ice the night before and keep it on your bedside table. In the morning the ice will be mostly melted and you’ll have a cup of cool water ready to drink. Drink water before you grab coffee or tea. Wash your face with cool water, too. It helps lower your body temperature, lifting you out of your warm, sleepy state.
If you don’t like peppermint toothpaste, keep a bottle of peppermint essential oil or a few peppermints on hand and inhale the scent deeply. This will have exactly the same effect as using peppermint toothpaste.
Reading email or a book - as long as the content is interesting - has the same effect. If you choose a book, make it your special morning book. Read it consistently every morning. You could also listen to the radio or turn on the TV.
Take a short walk outside. Do last night’s dishes. Make your bed and straighten your room. Do jumping jacks. Jog around the block. Better yet, do 30 minutes of cardio exercise, like running, swimming or biking.
Be strict about taking your breaks. Even if you have a big deadline or project, working too much will cloud your mind. Take a small break every two to three hours and you will be more productive. If you can go outside, do it - even if its raining or freezing outside. The change in temperature will shock your body out of its afternoon lull. Get up and walk around frequently. When you sit in one place for too long, your circulation is impacted - and that has a big effect on your state of mind. Boredom can make you feel sleepier, so try your best to distract yourself and keep your mind engaged. [8] X Expert Source Alex Dimitriu, MDSleep Specialist Expert Interview. 16 October 2019.
Ask your doctor before taking supplements. Ginseng should be avoided if you have high blood pressure.
You can also catch up on an article, listen to an interesting podcast, learn a language, or do anything else that will get you excited and help you refocus.
Take the stairs instead of riding the elevator to your floor. Get off the subway a few stops short of your usual stop, and walk the rest of the way home. Try the 7-minute method for working out all of your muscle groups every morning.
Drinking alcohol can also affect your sleep. It might make you sleepy at first, but it can prevent you from reaching the deepest stage of sleep. That’s why you’re likely to feel tired the morning after drinking, even if you crashed for more than 8 hours.
Leave your laptop in another room, or at least power it down instead of leaving it on and easily accessible. If you have to leave in your room because it’s your alarm, then put it across the room to still hear it. Make your bedroom peaceful and inviting by filling it with soft pillows, candles, muted colors, and calming scents - nothing that makes beeping sounds or has wires.
Try to avoid having to have an alarm, if you can. Let your body’s natural clock wake you up instead. Waking up naturally will help you be more alert throughout the day, since you aren’t forcing your body into a state it isn’t prepared for.
