We are probably all familiar with the situation when, as soon as we wake up, we feel sluggish and lack energy and dream of spending the rest of the day in bed. Sometimes, this happens because we went to bed a little later one day or, for example, noisy neighbors did not give us peace. However, if this situation repeats itself every morning, it is worth adjusting your routine a little— the tips below are how to start a day.

Get up as soon as the first alarm goes off

We have probably all encountered a situation when we really want to press the “Snooze” button on our phone screen after the alarm goes off. However, this can do more harm than good. 30 minutes of sleep or even less makes us feel even more tired – it probably goes without saying how this affects the rest of the day.

Therefore, getting out of bed immediately after the first alarm signal would be best. Think about what time you would like to wake up realistically – then you will be less likely to give in to the temptation to take a little more nap. It is also recommended to keep your alarm clock in another room: to turn it off, you will have to get out of bed – which means that some of the work will already be done. If you still want to have two alarm clocks, leave 1.5 hours between them – this way, you can have another complete sleep cycle.

Start the morning with a glass of water

Fatigue is a classic symptom of dehydration—even a mild level can cause drowsiness or negatively affect our mood. Therefore, before starting to move in the morning, it is advisable to drink a glass of water, which will help refresh the whole body—after all, it did not receive additional fluids for eight or even more hours during the night.

Sometimes, people drink water with lemon and cinnamon to stimulate the body even more. If you find it difficult to say goodbye to morning drowsiness even after changing your daily routine, try drinking more water and other non-caffeinated beverages during the day. The right hydration level will ensure that the body “works” efficiently, the digestive system works well, and nutrients are easily absorbed. In addition, physical performance will improve, the risk of cramps will decrease, and body temperature will be regulated.

Wake up your body

There are several ways to do this:

•  Yoga exercises. Even the simplest stretches warm up your muscles and stimulate blood circulation – this can help you wake up. Just 5 minutes of basic yoga poses will be enough to feel the difference. Then you can think about some faster exercises, but they should not be intense. You can take a short walk, dance to your favorite music, or jump a little – this will activate your heart and breathing rate, so the body will wake up even faster.
•  Breathing exercises increase the amount of oxygen in the blood, stimulating the body and allowing us to feel refreshed. You can try breathing meditations or breathe deeper for a while.
• Cold shower. If warm water relaxes the body and mind, cold water has the opposite effect – it increases concentration, gives energy, and encourages the body to wake up. After such a procedure, linen bathrobes can be used instead of a towel – they will refresh you even longer. However, if you are hesitant to try a cold shower, splash your face with cold water – it can have a similar stimulating effect.

Eat a healthy breakfast

Although it is debated whether breakfast is the most important meal of the day, many agree that it should not be skipped. The body’s fuel helps wake it up and encourages it to work. True, if you are going to exercise in the morning, you should eat breakfast after you have already moved. This will burn more calories, speed up your metabolism, and help prevent stomach upset.

Breakfast should be nutritious, light, and well-balanced. Lean proteins, whole grains, nuts, and fruits with less sugar are the best combination to help you stay fresh and give you energy until lunch. You can also choose porridge, boiled eggs, Greek yogurt with berries, or other similar dishes. If you are not used to eating in the morning, start with a lighter snack – for example, an apple- and then gradually increase the portions as it becomes easier to eat in the morning.

Start preparing for the morning the night before

Although additional stress in the morning will distract everyone from sleep, such situations should be avoided. To wake up gradually and have enough time for yourself in the morning, specific steps should be taken the night before:

•  Make sure that you have everything at hand in the morning. You should consider what you will wear, eat for breakfast, or take to work the night before. Place a soft rug by your bed and make sure that cozy slippers and linen robes are also placed nearby – this way, pleasant sensations will greet you as soon as you wake up.
• Wrap yourself in yourself with peace and warmth. If you go to bed calm and relaxed, you are likely to sleep better – therefore, waking up will be much easier. Try to create a relaxing evening routine: enjoy a warm bath or read a book. Linen bathrobes can also provide comfort, suitable for a brisk morning and a lazy evening.
•  Take care of sleep hygiene. Try to go to bed, wake up at similar times, and avoid bright light and noise sources such as TVs, computers, or mobile phone screens before bed. You should not drink coffee and other tonic drinks before bed or eat heavy food.

It is possible that after a few days, you will not turn from a night owl into a morning person, but if you make many of these steps your new routine, you will likely wake up every morning refreshed. Most importantly, you adapt all of this advice to your needs – even if it requires significant adjustments.