How to Feel Awake in the Morning

Like everyone, you always want to wake up feeling fresh and your brain active. But when the alarm goes off, we hit the snooze button again to sleep in for a few more minutes. You can help make yourself more alert by changing your schedule, making simple lifestyle adjustments, and using a different type of alarm clock.

Table of Contents

Arrange sleep patterns

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Try not to hit the snooze button. If you use this button, it will be harder for you to wake up in the morning. ^{[1] X Research Source}

When you sleep in for even a few minutes, you put yourself into a deeper sleep and it will be very difficult to wake up.
The ideal time to wake up is stage 1. This is the time when the body does not sleep as deeply as other stages, and when you can wake up with a refreshed mind.
Stage 1 sleep usually occurs at the beginning of the sleep cycle and sometimes is wakefulness in the morning. People who wake up in stage 1 often assume they haven’t slept yet.
When you hit the snooze button, you’ve restarted your sleep cycle. Stage 1 lasts only a few minutes and then you will enter another stage of sleep that makes waking up more difficult.

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Give your brain more time to wake up. When you put your feet down on the bed and open your eyes wide, it doesn’t mean that your brain is awake too. ^{[2] X Research Source}

After waking up in the morning we often have a feeling of drowsiness and sluggishness that lasts from a few minutes to a few hours. This is the time when the brain needs to wake up.
This is called sleep inertia and it’s completely normal.
The brain stem becomes awake when you open your eyes and get out of bed. This is the part of the brain that has basic physiological functions.
The cortical area, including, the prefrontal cortex, takes longer to start working. These brain regions are involved in decision-making, planning, reaction, mental functioning, subjective vigilance, intense concentration, self-control, and general control.
Research has shown that the time it takes to break out of sleep inertia ranges from one to two minutes to four hours, depending on the individual and their sleep cycle.

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Limit sleep inertia. You can control sleep inertia to minimize the time it takes to get rid of them each day. ^{[3] X Research Sources}

You can reduce the amount of time you spend in a sluggish state by adjusting your sleep factor.
The most important factor to limit sleep inertia is to control the body to wake up in the first stage of sleep.
Another factor that is equally important is getting enough sleep according to your condition.
Research has shown that using a regular alarm clock can increase the likelihood of awakening during deep sleep, thereby prolonging sleep inertia.

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Establish sleep patterns using “brain cues.” Zeitgeber is a signal that the brain sends out to regulate the body’s circadian rhythms. ^{[4] X Trusted Source HelpGuide Go to source}

Zeitgeber, or best signal, works to regulate circadian rhythms and sleep, limit sleep inertia, and keep you awake when you wake up in the morning when exposed to sunlight at the right time. .
When it gets dark, the brain releases the hormone melatonin to put the body into a relaxed state and prepare for sleep.
When sunlight hits your eyes in the morning, melatonin will stop and your body and brain will go into a state of alertness.
Improve sleep quality and wakefulness by increasing exposure to sunlight during the day, but if possible, early morning exposure is best.
Physiological rhythms and other circadian or natural clocks are controlled by the superior nucleus accumbens, neural structures in the brain. The main nerve that connects to the supraoccipital nucleus is located just above the optic nerve. ^{[5] X Research Sources}

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Expose your eyes to natural light. Avoid using artificial light sources instead. Artificial light does not send important signals to the brain to limit sleep inertia and restart physiological rhythms. ^{[6] X Research Sources}

One researcher compared melatonin levels in a small group of studies that had difficulty with prolonged sleep inertia. Melatonin levels were measured and found to increase gradually around 22:30, about two hours before bedtime. Study subjects noticed a drop in melatonin the next morning around 8am.
After that, the study subjects were placed in the natural environment for 7 days. At the end of the outdoor exposure, melatonin levels were measured again and increased shortly after dusk and decreased before dawn.
The researcher concluded that exposure to natural light and limited artificial light sources and alarm clocks helped subjects’ brains and bodies to automatically kick-start their physiological rhythms. Then the problem of sleep inertia is completely overcome after 7 days.

Use assistive technology

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Download the support application. Believe it or not, there is an app for this. You can use a smartphone app to help you wake up in the first stages of sleep. ^{[7] X Research Sources}

Some apps have the function of determining your current sleep stage by tracking body movements. To do this, you need to put the phone on the bed and set the desired alarm time according to the number recorded on the application.
You can also use the band to identify brainwave activity and help you wake up as you transition into light sleep.

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Use built-in lighting equipment. To balance the melatonin response in the body, some alarm devices are manufactured in the form of lights. ^{[8] X Research Sources}

Alarm lights use the same wavelengths of light as natural light. Before the alarm time, the light starts to emit a low intensity light and then gradually increases as the alarm time comes. This helps the brain think that it is morning.
Many lamps use blue light waves that reproduce as natural light. Conventional artificial lights do not have this effect. They do not have the ability to stimulate the brain to wake up or regulate sleep cycles.

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Predict the most reasonable time to wake up and go to bed. In addition to modern methods like alarm clocks, you can adopt a bedtime routine and set a clock based on a standard sleep cycle. ^{[9] X Research Source}

A standard sleep cycle lasts 90 minutes. You can minimize sleep inertia by setting an alarm with a 90-minute sleep interval reminder.
After sleeping, the first 90-minute cycle begins. You’ll need to determine how many hours of sleep your body needs each night, but you can then use these hours in conjunction with a 90-minute sleep cycle schedule to optimize sleep quality.
Determine the ideal sleep time using a mathematical formula. Use the time you need to wake up in the morning and calculate it backwards by a 90-minute cycle to determine an appropriate bedtime.
Give your body time to fall asleep. Use an understanding of your body’s sleep hours to improve sleep quality, reduce sleep inertia, and wake up feeling refreshed and ready for a new day.

Determine the right sleep time

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Consider how many hours of sleep you need. Everyone’s rest needs are different. ^{[10] X Research Source}

Some advice is now offered based on age as this is the norm, but you need to take some steps to pinpoint your needs.
Conduct a simple test. This test takes more than one night to produce final results. The ideal time to do the test is when you can sleep in for a few days, such as a weekend or a vacation. For accurate results, you should do this for several nights in a row.
Go to bed at the desired time. Don’t stay up late even if you can sleep in the next morning. To get accurate results you need to follow a sleep schedule every night.
Do not set an alarm. Let your body wake up naturally. The first night you will sleep for quite a while, even 16 hours or more. The reason is because you’re going through the “compensation sleep” phase.
After this period, continue to go to bed at the same time each night and do not set an alarm. After a few days, you will automatically wake up at the same time every day. By determining how many hours you’ve slept (if you go to bed at 10 p.m. and wake up at 7 p.m., you’ve slept eight hours), you’ll know how much sleep you need each night.

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Resolve short-term compensatory sleep problems. This happens when you don’t get enough sleep (early to bed and early to rise, etc.). Over time, they accumulate gradually, causing you to fall into a deeper and deeper sleep state. ^{[11] X Trusted Source Harvard Medical Schop Go to Source}

When you don’t get enough sleep, you’re accumulating minutes or hours into make-up time. This can last for short periods of time and months.
You can overcome compensatory sleep problems by increasing the amount of time you sleep (going to bed early or going to bed late if possible) or napping.
This means you need to keep track of how many hours you fall asleep, so you have to know how much sleep you need.

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Going on vacation to overcome long-term compensatory sleep problems. It may take several weeks, or longer, to resolve this and return to a normal rhythm. ^{[12] X Research Source}

Travel but don’t have a schedule, then go to bed at a fixed time every night until morning and wake up automatically.
Do not sleep too much while on vacation. You just need to fix your compensatory sleep problem and then go back to your daily routine.
Once you’ve resolved your compensatory sleep problem and stick to your daily bedtime, you won’t need an alarm clock in the morning anymore. As long as you go to bed early to give your body the time it needs to rest.
Not everyone can apply the eight-hour-per-night standard. You may need more or less sleep.
If you’ve overcome your compensatory sleep problem but still feel tired during the day and have trouble waking up, you may have a health problem. Then you should see a doctor to find out the cause of the fatigue.

Adjust day and night routines

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Create a peaceful atmosphere in the bedroom. Set a cool and dark temperature at night, such as a curtain or a sleeping mask. Use earplugs or a fan to block out outside noise. ^{[13] X Trusted Source Mayo Clinic Go to Source}

The bedroom is only used for sleeping and having sex. Do not study, read books, play games, use electronic devices (laptops, smartphones, tablets, etc.), and watch TV in bed.
The sleeping mattress must provide a feeling of relaxation and comfort. If two people sleep together, the bed area needs to be large enough to sleep comfortably. Do not let children or pets climb into the bed as they may cause trouble for you.

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Eat a balanced diet. This helps the body work better at maintaining a healthy sleep cycle, but there are a few things you need to do to improve the quality of your sleep. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Don’t eat full at night and before bed, and don’t let your stomach go hungry when getting ready for bed.
Do not drink too much water before going to bed, or you will have to pee at night, ruining your sleep.
Reduce caffeine consumption. Do not drink caffeinated beverages after two o’clock in the afternoon.
Do not smoke near bedtime. Nicotine has a stimulating effect and makes the mind more alert.
Do not drink alcohol near bedtime. Even if alcohol makes you sleepy, the quality of sleep will not be good.

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Change the activity of the day. Sleep quality can be improved through physical exercise, sun exposure, and napping. ^{[15] X Trusted Source Mayo Clinic Go to Source}

Exercise according to recommended guidelines. The standard includes 150 minutes of weekly cardio activity. You should exercise during the day or evening, as well as avoid exercising right before going to bed. Exercising early in the morning helps you have more energy and become more alert.
The link between consistent exercise and sleep has been proven. Studies show that moderate cardiovascular exercise, such as walking, can help people with insomnia fall asleep more easily than those who don’t. ^{[16] X Research Source}
Take advantage of daylight. Sunlight stimulates the body to produce vitamin D and regulates the sleep cycle. You should be exposed to daylight and avoid sun exposure in the evening.
If you need a nap, you should only sleep for 20-30 minutes in the middle of the afternoon.

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Get into the habit of relaxing before bed. The light emitted by televisions and electronic device screens can be stimulating and keep you awake. So you should do relaxing activities, such as reading, meditating, journaling, or knitting.

Take a hot bath, or listen to soothing music or nature sounds. You can do whatever works for you. If possible, dim the lights while you’re relaxing.
Practice healthy habits to reduce stress. Allow yourself a break during the day to relax, have a good chat, or chat with friends. When you manage your stress, you’re releasing your worries before you go to bed.

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Adhere to the schedule. Go to bed at the same time every night and wake up at the same time every morning, including weekends and holidays. Do not stay up late and sleep in the next morning. ^{[17] X Research Source}

Even if you don’t feel tired or sleepy, you should go to bed on time. If you have trouble falling asleep for many nights, you need to adjust your bedtime schedule.
The ideal sleep time varies from person to person. You should go to bed when you feel sleepy or should stick to your schedule. However, at first you will not feel tired, but when you go to bed at the same time every day, your body will automatically fall asleep.
If you still can’t fall asleep for more than 15 minutes, get up and do some relaxing activity for a few minutes, such as reading a book, and then go back to bed. If you continue to lie in bed, you will begin to feel stressed because you cannot sleep and your mind will be more alert.
Do not watch the clock. You shouldn’t think about going to bed or when you have to wake up. Instead, you should meditate, think positively, or visualize peaceful images.

Advice

Plan for tomorrow and prepare everything the night before. This helps you get ready for the day without having to make a hasty decision the next morning.
Dip a washcloth in cold water and wipe your face to keep you awake.
Brush your teeth as soon as you wake up.
Open windows at night if the weather is not too cold. Cool air helps you sleep more deeply.
Open the curtains as soon as you wake up. If your home doesn’t have a lot of natural light, you should keep your window blinds open all night to take advantage of the night-to-day transition outside.

Steps

Arrange sleep patterns

Use assistive technology

Determine the right sleep time

Adjust day and night routines

Advice

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