Rise and Shine: How to Wake Up Easily in the Morning

Rise and Shine: How to Wake Up Easily in the Morning

Even morning larks can feel disoriented in the morning when they hear the alarm. Is it difficult for you to wake up in the morning? Do you hit that “snooze” alarm button at least 5 times every time? We’ve prepared 6 tips on how to get out of bed effortlessly and with excitement.


First of all, find out how much time you need to sleep. The average is 7.5 hours, but it’s all individual.

Schedule your bedtime hours in a way that you do not wake up in the middle of the sleep cycle. One cycle lasts about 90 minutes. During this time, you go through various sleep stages, fast and long, plus REM sleep, during which we dream most of our dreams. We feel bad if the alarm goes off in the middle of this cycle, so count your sleep hours and go to bed according to the result. For example, if you set a goal to sleep 6 or 7.5 hours, it will allow you to go through 4 or 5 full cycles of sleep. If you ever get disturbed by noise while sleeping, don’t hesitate to wear safe noise-cancelling earplugs.


Once you know how long it takes for you to feel comfortable in the morning, start creating rituals. Our body loves it when we do the same things every day. So it's time to make some good habits stick to wake up easily! For example, go to bed at the same time and set the alarm for the same time every day, even on weekends.

You can also add a few of your own rituals an hour before bedtime. Turn off the lights and all gadgets, take a warm bath, read or meditate. Over time, your body will get used to the fact that after these procedures you go to bed. In this way, you will teach it to prepare for sleep in advance.


The best way to wake up quickly is to develop a habit as well. Turn on your internal autopilot instead of setting the alarm for snooze for another 5 minutes. It's so tempting to just swipe the screen and delay the wake up time for a couple more minutes… But we all know this deceptive snoozing does more harm than good.

Finding it hard to stop delaying the alarm clock? Put it at the other end of the room and set the loudest ringtone. By the time you reach it to turn it off, you will definitely be up ‒  leaving the warm embrace of the bed, it is easier to finally wake up.


Start moving as soon as you take off the blanket. Stimulate your body and mind. Any exercises in the morning will help to tune in to a positive mood and make the start of the day better. Even dancing in the kitchen while making your morning coffee! A couple of squats before or while brushing your teeth will do the trick, too. As it goes in a proverb, movement is life. 


If you already feel tired upon waking up, try letting more daylight into the room! Open the curtains and let your brain know that the day has already begun. Daylight suppresses the production of the sleep hormone ‒ melatonin ‒ sending a “Wake up!” signal to your body. If it is still dark outside, turn on more indoors light, do not limit yourself to a lamp or the light from a smartphone.


When you need to leave in half an hour, but you just woke up and still have no idea of what to eat and wear, it certainly invigorates. But this is not the vigor that we need. It would be much more enjoyable to wake up without such stress.

Prepare clothes and things that you need, think over breakfast, and cook it the day before. Simple little things done in advance will help you avoid rushing and skipping breakfast in the morning. Feeling fresh and rested with everything under control is much more enjoyable than being a slob who’s late, isn't it?

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