Tips to Wake Up Refreshed and Beat Morning Grogginess

Waking up refreshed and ready to tackle the day isn’t always as simple as getting eight hours of sleep. If you often feel groggy despite hitting the sack on time, you’re not alone. Sleep experts Erin Marra, MD, and Chester Wu, MD, share insights on why mornings can feel tough and how you can reset your sleep habits for better mornings.

How Much Sleep Do You Really Need?

The golden rule of eight hours isn’t universal. “Sleep need is unique and genetically determined,” explains Dr. Wu. Data from the RISE app shows sleep needs range from 5 to 11.5 hours, with 48% of users requiring eight or more hours.

Beyond quantity, the quality of your sleep is crucial. Poor sleep quality caused by factors like stress, alcohol, or sleep apnea can leave you feeling tired no matter how long you sleep. Dr. Marra emphasizes that a healthy sleep environment and proper sleep hygiene are just as important as hitting your target hours.

3 Steps to Wake Up Feeling Refreshed

If mornings leave you reaching for the snooze button, try these expert-backed tips to make waking up easier.

Step 1: Establish a Consistent Sleep Routine

Your circadian rhythm the internal clock that regulates your sleep-wake cycle relies on consistency. Going to bed and waking up at the same time every day trains your body to feel naturally tired and awake at the right times.

Tips to improve your sleep routine:

• Wind down before bed: Read, meditate, or do another relaxing activity to signal bedtime.

• Limit blue light: Avoid screens for at least an hour before sleeping to reduce disruption to your circadian rhythm.

• Optimize your bedroom: Keep the temperature between 60–68°F for the best sleep environment.

Step 2: Let in Natural Light

Natural light is one of the most effective ways to wake up your brain. Sleeping with your blinds open lets sunlight naturally signal your body that it’s time to wake up.

If your bedroom lacks natural light, step outside first thing in the morning. Even a short walk or a cup of coffee on the patio can trigger your circadian rhythm and help regulate your energy levels throughout the day.

Step 3: Wake Up Gradually

Avoid alarms that jolt you awake. Instead, opt for a gradual wake-up method like a sunrise alarm clock, which mimics natural morning light.

Dr. Marra also recommends placing your alarm clock across the room. “Having to physically get out of bed to turn it off encourages your body to start waking up naturally,” she says.

Fine-Tune Your Sleep-Wake Cycle

Not everyone needs the same amount of sleep, and some people wake up more easily with slightly less rest. Experiment with your schedule to see what works best for you. Surprisingly, setting your alarm an hour earlier than usual might make mornings feel less groggy.

Bottom Line

Waking up refreshed requires a mix of consistency, environmental changes, and understanding your body’s unique needs. Experiment with different routines, fine-tune your sleep duration, and embrace natural light. Over time, you’ll find it easier to start your mornings with energy and focus.

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