Waking up in the morning is an essential part of our daily routine, and it sets the tone for the rest of the day. However, not all of us wake up feeling refreshed and energised. Here, we will discuss the wake up time, the first thing to do when you wake up, how to wake up fresh and energised, and whether you should get up as soon as you wake up.
What is the Right Way to Wake Up?
The right way to wake up from sleep is to wake up naturally, at a routine time every day. This helps to regulate our body’s internal clock, also known as the circadian rhythm, which is responsible for our sleep time cycle. Waking up at the same time every day, even on weekends, helps to keep our body’s internal clock in sync and ensures that we get a good night’s sleep.
It is also recommended to wake up during the lightest phase of sleep, which is at the end of the sleep cycle. This is when our body temperature is at its lowest and our cortisol levels are at their highest. Cortisol is a hormone that helps to wake us up and get us going in the morning, so waking up during this phase can help to make us feel more alert and awake.
These are some of the most frequently asked questions about waking up.
First Thing to Do When You Wake Up
The first thing to do when you wake up is to take a moment to stretch and move your body. Stretching in the morning can help to make our muscles and joints active and it can also help to relieve stiffness and tension from the previous day. After stretching, you should also drink a glass of water. This will help to rehydrate your body and give you a boost of energy for the day.
Another important step is to expose yourself to natural light as soon as possible after waking up. Light exposure helps to regulate our circadian rhythm and it can help to boost our mood and energy levels in the morning. This can be done by opening your curtains or blinds and letting natural light in.
How Do You Wake up Fresh and Energised?
There are several things you can do for waking up fresh & energised:
- Get enough sleep: Getting 7-9 hours of sleep every night can help to ensure that you wake up feeling rested and refreshed.
- Avoid blue light at night: Blue light radiating from electronic gadgets can mess with our circadian clock and make it more difficult to fall asleep. A minimum of an hour without any screen time before bed can help you get better sleep.
- Stick to a consistent sleep schedule: Going to bed and waking up at the same time every day can help to regulate our body’s internal clock and improve sleep quality.
- Practice relaxation techniques before bed: Relaxation techniques such as deep breathing, meditation, or yoga can help to calm the mind and prepare your body for sleep.
- Have a comfortable sleep environment: A dark, quiet, and cool room can help to create the ideal sleep environment.
Should You Get Up As Soon As You Wake Up?
It is not necessary to get up as soon as you wake up, but it is recommended to not hit the snooze button. This is because when the alarm goes off, your body releases cortisol, a hormone that helps you to wake up.
Hitting the snooze button can cause your body to release cortisol multiple times, which can disrupt your cortisol rhythm for the day. Instead, try to get up as soon as the alarm goes off to take advantage of the cortisol boost and start your day feeling energised.
The National Sleep Foundation recommends adults to aim for 7-9 hours of sleep time, have a consistent sleep schedule, establish a bedtime routine, avoid caffeine and nicotine close to bedtime, and make sure to have a comfortable and conducive sleep environment to help improve the quantity and quality of sleep.
What are the Side Effects of Not Getting Proper Sleep?
Not getting enough sleep or not sleeping properly can have a wide range of negative effects on your physical and mental health. Some of the most common side effects of poor sleep include:
- Fatigue and daytime sleepiness: Not getting enough sleep can lead to feelings of fatigue and difficulty staying awake during the day. This can make it harder to focus, stay alert, and complete daily tasks.
- Impaired cognitive function: Sleep plays an important role in cognitive function, and poor sleep can lead to problems with memory, attention, and problem-solving. It can also make it more difficult to learn new information and retain knowledge.
- Negative impact on mood: Poor sleep can affect your mood, leading to feelings of depression, anxiety, and irritability.
- Increased risk of accidents and injuries: Daytime fatigue and impaired cognitive function can increase the risk of accidents, such as car crashes and falls.
- Loss of skin elasticity and wrinkles: Lack of sleep can lead to an increased production of cortisol, a stress hormone that can lead to skin damage such as wrinkles.
- Weight Gain: Lack of sleep can disrupt the balance of hormones that regulate appetite, leading to increased hunger and weight gain.
Conclusion
Waking up the right way can make a significant difference in how you feel throughout the day. By waking up naturally, at the same time every day, stretching and moving your body, drinking water, and exposing yourself to natural light, and by following good sleep hygiene practices, you can set the stage for a fresh and energised start to your day.
By incorporating these tips and taking a mindful approach to waking up, you can improve your overall energy levels, mood, and productivity throughout the day.
