Evie Summers
If you're struggling to wake up in the morning, you're not alone. More than one-third of U.S. adults don't get the recommended seven or more hours of sleep per night. There are many reasons why you might not be getting enough sleep, and there are several ways to help you wake up instantly after a short night. Firstly, it's important to establish a sleep schedule and bedtime routine. This includes going to sleep and waking up at the same time every day, even on weekends. Having a consistent sleep schedule helps regulate your body's internal clock, which influences your sleep-wake cycle. Other ways to improve your sleep quality include limiting screen time before bed, exercising regularly, and eating a healthy, well-balanced diet. If you're still struggling to wake up, try letting in some natural light, which can reduce sleepiness and increase alertness, or take a short walk to get your blood flowing.
| Characteristics | Values |
|---|---|
| Avoid | Bright lights at night |
| Digital devices before bed | |
| Alcohol | |
| Caffeine late in the day | |
| Napping close to bedtime | |
| A big meal before bed | |
| Engage in | Exercise |
| Exposure to natural light | |
| Deep breathing exercises | |
| Listening to music | |
| Interacting with friends | |
| A consistent sleep schedule |
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What You'll Learn
Avoid caffeine and alcohol before bed
While it may be tempting to reach for a caffeinated drink when you're feeling sleepy, it's best to avoid caffeine if you want to wake up feeling refreshed after a short night's sleep. Caffeine is a stimulant that can interfere with your sleep, even if you don't feel its effects right away. It can stay in your system for many hours, impacting your sleep stages without you realizing it. The recommended guideline is to stop consuming caffeinated products eight hours before bed, but if that's not possible, you should aim for at least three hours beforehand.
Alcohol is another substance that can disrupt your sleep. It's a diuretic, which means you'll need to wake up to use the bathroom more frequently. Additionally, drinking alcohol before bed can impact your sleep quality and interfere with your body's natural sleep process. It's best to avoid drinking alcohol close to bedtime, and if you do indulge, make sure to stop at least four to five hours before you plan to sleep to give your body time to sober up.
It's not just caffeine and alcohol that can impact your sleep; excessive hydration before bed can also interrupt your body's natural rhythm. Drinking more than 8 ounces of water in the late evening can lead to multiple bathroom breaks during the night, disrupting your sleep. While staying hydrated is important, try to limit your water intake in the couple of hours before bed, and if you need to drink something, opt for non-alcoholic and non-caffeinated beverages.
To ensure a more restful night's sleep, it's also a good idea to limit your exposure to digital devices before bed. The light from smartphones, computers, and TVs can stimulate your mind and make it harder to fall asleep. Instead, create a relaxing bedtime routine that helps you wind down and prepares your mind and body for sleep.
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Exercise, even just 30 seconds
Exercise is a great way to wake yourself up when you're feeling sleepy, and you don't need a lot of it to feel the effects. Even just 30 seconds of exercise can be enough to give you a boost.
Exercising raises your core body temperature, which signals to your body clock that it's time to be awake. This is similar to the effect of taking a hot shower in the morning. After 30 to 90 minutes, your body temperature will start to fall again, facilitating sleepiness.
If you're feeling tired, try doing 30 seconds of basic squats. Keep your back straight and knees behind your toes. You can also try alternating between a normal squat and a squat with a side leg lift. For the latter, as you come up from the squat, lift one leg out to the side at hip height, lower back down, and repeat on the other side.
If you're up for a slightly longer workout, you can try a 10-minute cardio routine. Start with some basic squats, then move on to squat jumps: lower down into a deep squat and jump up as high as you can. Repeat for 30 seconds. After a short rest, try some high planks with shoulder taps: get into a high plank position with your core engaged, then lift one hand off the ground and tap the opposite shoulder. Alternate sides for one minute. Finish with one minute of jogging in place.
If you're at work and need a quick energy boost, get up and move around during your break to get your blood flowing. You can also try connecting with a friend or colleague to keep your mind focused and awake.
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Get sunlight, at least 30 minutes a day
Sunlight has a wide range of benefits for your health and well-being. Getting at least 30 minutes of sunlight a day can help you wake up instantly even after a night of little sleep. Firstly, sunlight is a natural source of vitamin D, which is important for bone health, blood cells, and the immune system. It also helps with the absorption of certain minerals, such as calcium and phosphorus.
Secondly, sunlight can help regulate your body's hormones that affect your circadian rhythm or internal clock. This is especially beneficial if you're struggling with sleep issues, as exposure to morning light will help you fall asleep more easily at night and stay alert during the day. Sunlight also boosts serotonin, a chemical in the brain that can increase your energy levels and promote a sense of calm, positivity, and focus.
Additionally, sunlight has been linked to improved mood and reduced risk of depression. Research has shown that for every hour spent in natural light, there is a corresponding decrease in the likelihood of developing long-term depression. Sunlight has also been associated with lower blood pressure, which can reduce the risk of heart attacks and strokes.
It's important to note that the amount of sunlight each person needs can vary depending on factors such as skin tone and location. People with darker skin tones may require more time in the sun to absorb the same amount of vitamin D due to the higher presence of melanin, which acts as a natural sunscreen. Similarly, if you live in an area with weaker sunlight, you may need to spend more time outdoors to get the recommended daily dose of sun exposure.
To ensure you're getting the right amount of sunlight, it's recommended to consult a healthcare professional, as overexposure to the sun can lead to skin damage and increase the risk of skin cancer.
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Drink water, stay hydrated
Drinking water and staying hydrated is important for overall health and well-being, as the human body is mostly made up of water. Dehydration can disrupt sleep, and poor sleep can lead to dehydration. Therefore, staying hydrated is crucial when you are trying to wake up instantly after a short night of sleep.
To stay hydrated, it is recommended to drink a glass of water about two hours before going to bed. This allows you to maintain your hydration levels without having to wake up multiple times during the night to use the bathroom. Drinking too much water before bed can disrupt your sleep due to frequent bathroom trips. It is also suggested to have a small drink of water when you wake up in the morning to start your day with proper hydration.
Throughout the day, aim to drink an adequate amount of water to stay hydrated. The National Academy of Medicine recommends an average intake of about 11 cups of water for females and 15 cups for males. However, it's important to note that the amount of water needed varies from person to person, depending on factors such as weight, height, level of physical activity, and diet. Consult a healthcare professional to determine the right amount of water for your specific needs.
In addition to drinking water, you can also increase your hydration levels by consuming water-dense foods. Some of the most hydrating options include cucumbers, lettuce, celery, squashes, strawberries, and watermelon, which are all composed of more than 90% water. By including these foods in your diet, you can contribute to your overall hydration and support your body's functions during sleep and throughout the day.
Lastly, be mindful of factors that can increase the risk of dehydration. Avoid excessive caffeine and alcohol intake, especially close to bedtime, as they can have a diuretic effect and increase the need to urinate. Limit your salt and protein intake later in the day, as these can cause your body to produce more urine. If you experience night sweats or mouth breathing, you may also be at a higher risk of dehydration, so consider adjusting your sleeping environment to stay cool and comfortable.
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Maintain a sleep schedule
Maintaining a sleep schedule is crucial for ensuring you wake up feeling refreshed, even if you've had a limited amount of sleep. Our bodies have an internal clock, also known as a circadian rhythm, which regulates our sleep-wake cycle. When we consistently wake up and go to bed at the same time, we keep this internal clock in sync, making us more alert in the mornings and sleepy when it's time to turn in for the night.
If you've had a poor night's sleep, it's important to resist the urge to sleep in, take naps, or go to bed early the next night. Maintaining your regular sleep schedule will increase your body's appetite for sleep, setting you up for a better night's rest. While it's normal to feel more tired than usual during the day after a sleepless night, sticking to your sleep schedule will help you get back on track.
Our circadian rhythms are influenced by daylight, so spending time outdoors in natural sunlight can help regulate your sleep-wake cycle. Aim for at least 30 minutes a day outside, and if you have insomnia, sleep experts recommend increasing this to an hour of morning sunlight. Even a brief step outside for some fresh air can help revive your senses and improve your energy levels.
In addition to natural light, exposure to bright light in general can reduce sleepiness and increase alertness. If you're feeling tired during the day, try increasing the intensity of your light source. However, it's important to dim the lights in the evening and turn off all screens and electronic devices at least an hour before bedtime. The light from cell phones, computers, and TVs can slow the production of melatonin, a hormone that helps you feel sleepy, making it harder to fall and stay asleep.
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Frequently asked questions
There are several ways to wake yourself up instantly, including:
- Getting natural light
- Doing breathing exercises
- Drinking coffee or tea
- Listening to music
- Taking a nap (ideally a 'nappuccino'—drinking coffee before a power nap)
- Taking a break
- Doing some exercise
The blue light from screens such as phones, computers and TVs slows the production of melatonin, the hormone that makes you feel sleepy. To avoid this, dim the lights in your home and turn off all screens at least an hour before bed.
Alcohol can make you feel groggy in the morning, so it's best to stick to one drink with dinner if you can. Caffeine can also have this effect if you have too much too late in the day, so try to cap yourself at 400mg and finish your last coffee at least 12 hours before you want to go to sleep.
If you wake up and can't get back to sleep, get up and sit in a comfortable chair in another room. Read a book or listen to quiet music, but don't do anything stressful and avoid screens.
