There are two types of people in the world: morning people and not morning people. If you're not a morning person, you've undoubtedly marveled at the others, jumping out of bed at an unholy hour with a smile, eager to start the day and get things done, on the go from the minute their feet hit the floor. And if you've ever lived with one, you've probably resented them a little, too. If you're not a morning person, getting out of bed can be a real challenge. Wake-up time comes after repeatedly hitting the snooze button, pulling the blanket back up over your head, and a good deal of rolling around while moaning and muttering. The morning comes with dread, lethargy, and stumbling around like a zombie. And often the secret wish that you could be a morning person. Well, you can. Maybe you'll never achieve quite the same gung-ho super-cheerful attitude of a natural-born morning person, but you can certainly boost your early-a.m. energy and mood. By following the tips below, you'll improve your mornings greatly, and over time, train your body and mind to increasingly act like those belonging to a morning person.
Promote More Restful Sleep
One of the biggest issues for non-morning people is simply that they didn't get enough restful sleep to wake refreshed. Help yourself get more better-quality sleep. Start by sticking to a sleep schedule and skip the daytime naps. Don't watch TV, use electronic devices, eat, or drink for at least an hour before bed; stay away from caffeine for the second half of the day. Make sure your bed and bedroom are comfortable. Keep the room dark and quiet and the temperature where you like it. The only exception might be a white noise machine if it helps you sleep.
Find a Reason to Wake Up Excited
It's a lot easier to enthusiastically leap out of bed if you have a compelling reason to do so. People who love their jobs get out of bed better. But short of quitting yours to pursue your lifelong love of abstract painting tomorrow, find smaller reasons to look forward to the coming day. Pick something to be excited about and think about it as you go to sleep, rather than lying there filled with dread about having to get up or the things you don't want to do the next day. You're bound to wake up with more of a go-getter attitude this way.
Get Right Up
Whacking the snooze button over and over again just delays the inevitable, and it also saps you of energy and encourages you to wallow in fatigue and denial. Relocate your alarm clock somewhere out of reach so you have to get out of bed when it goes off (just make sure it's close enough or set loud enough to wake you up). When you wake up a bit before the alarm's set to go off, don't try to milk a few more minutes in bed; just get up and turn the alarm off. You've probably just come out of a light stage of sleep and are at a good point to rouse yourself. Furthermore, you've built your snooze time into your morning routine. Those fragments of disrupted sleep don't do you any favors, and can leave you more tired. You're much better off skipping the snooze entirely and extending your uninterrupted, restful sleep by the 20 or 30 minutes you give yourself to keep hitting the snooze button.
Exercise in the Morning
When you get out of bed, go straight to the sink and splash some cool water on your face, but skip the shower as the first major part of your morning routine. Instead, get some exercise first, working up a sweat before the shower. It will be hard in the beginning, but as these workouts become the norm, you'll gradually start waking up energized to get right to them. Plus, the exercise is energizing for the coming hours. It may be helpful to build up your activity as your body adjusts; start with something short and not too strenuous, like maybe some jumping jacks, and work your way up to the long jogs.
Add Energizing Components to Your Morning Routine
Drink a glass of water first thing after getting up. It's not uncommon to be slightly dehydrated after drinking nothing for 8 or more hours, and that saps your energy. Have your coffee after that—the caffeine is a proven pick-me-up. If you're not a coffee drinker, consider other sources of caffeine, like tea, guarana, yerba mate, or kola nut. Other stimulants can help, too, like Asian ginseng (which also improves concentration, another useful characteristic early in the morning) or capsaicin. A healthy, balanced breakfast with protein, fiber, vitamins, and minerals also boosts energy. If you're not in the habit of eating much breakfast, or even any at all, force yourself to eat it; soon, your body will become accustomed to it, and a healthy hunger will help you energetically bound out of bed.
www.cnn.com/2014/09/30/health/become-morning-person/ www.fitnessmagazine.com/health/sleep/become-a-morning-person/ www.entrepreneur.com/article/238219 www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/energy-boosters-can-supplements-and-vitamins-help?page=2