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How Can I Wake Up Feeling More Refreshed? 17 Tips To The Perfect Morning

Photo by Alexandra Gorn on Unsplash

Isn’t sleep great? That glorious time where you drift away into dreamland, no worries, nothing. But how can you wake up feeling refreshed and not groggy? Here are 17 tips on waking up feeling more refreshed.

Each of the tips on this list is suggested by Fupping contributors.

#1 Planning Ahead

One way to beat the am sluggish start is by planning ahead.  I always recommend my clients to plan their outfits for the next day the night before.  Know what you're going to wear from top to bottom and take no more than 5 minutes to lay it out, including your gym clothes.  So when you wake up you're not agitated, crabby, bitchy (you know how you are) when you can't find your favorite underwear, belt, or those fabulous shoes that match your outfit.

Contributors: Cachita Hynes from Style On The Spot

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#2 Get Up With The Sun – Sunrise Alarm Clock

My tip would be to wake up with the rise of the sun or to utilize a sunrise clock.  Our bodies have been programmed since the beginning of time to wake as the sun rises, and rest at dark.  Waking up with the sun or an alarm clock that simulates the rise of the sun is an excellent way to wake up naturally.  With a standard alarm, we are jolted out of what could be our much needed REM sleep and we can end up feeling groggy and sluggish.  Waking up as naturally as possible is a great way to feel great and ready to attack the day.

Contributors: Bill Fish from Tuck

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#3 Meditation

The best thing I have ever done to wake up refreshed in to meditate. I have integrated it into my daily life, 10-30 minutes a day and since doing so I have noticed a massive difference in my ability as well as my willingness to get up and get out of bed. I use mindful meditation along with using mantra meditation, using mantras like Om.

Contributors: Chris Cucchiara from Personaldevelopfit

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#4 Stretch before bed

Engaging the muscles in a non-impactful way, such as in stretching will help to relax the muscles and promote a more peaceful sleep.

Contributors: Kenya Moses from Be A Fit Mama

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#5 Drink herbal tea

Having a warm cup of herbal tea before bed can help to decrease inflammation, insomnia, and nervousness. Teas such as chamomile, lavender and lemon balm are known to assist in sleep discomforts.

Contributors: Kenya Moses from Be A Fit Mama

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#6 Journal

For most people, the mind is home to a million things and can be difficult to let go of right before sleep. By starting and maintaining a journal throughout the day and before bed, you can release any thoughts and concerns that have occupied your mind during the day.

Contributors: Kenya Moses from Be A Fit Mama

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#7 Limit reading before bed

Reading is wonderful. But reading before bed can lead to the mind picking up where the book left off. By limiting reading right before sleep will help your mind stay relaxed, and allow for a more restful sleep and refreshing morning.

Contributors: Kenya Moses from Be A Fit Mama

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#8 Digest Then Rest

While getting adequate sleep each night is essential in order to wake up feeling more refreshed, there is another major component to the equation that we tend to miss: allowing our body to digest THEN rest!

What exactly does this mean? Well, when you dig into the research, you will see that our DNA needs approximately 12 hours without food in order to adequately rejuvenate and repair. Believe it or not, digestion is incredibly hard work-- even if it is just a little pile of fruit or veggies.

Contributors: Kylene Bogden from Functional Fuel

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#9 Wake Up Refreshed With This Natural Sleep Remedy

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It's hard to get a good night's sleep without enough of the mineral Magnesium because Magnesium facilitates sleep-regulating melatonin (sleep hormone) production.

Studies have shown that magnesium helps you get a deep and restful sleep. Magnesium also relieves the muscle tension that can prevent restful sleep and activates GABA, the main inhibitory neurotransmitter of the cen­tral nervous system, and so activation of GABA(A) recep­tors favors sleep.

Most Americans do not get their RDA of this mineral and it's difficult to get enough from diet alone because this mineral has been depleted from soils and through food processing. It's important to note that not all forms of magnesium are easily absorbed by the body. Magnesium citrate powder is a highly absorbable form that can be mixed with hot or cold water and sipped in the evening and throughout the day for deeply restful sleep.

Contributors: Carolyn Dean from Nutritional Magnesium Association

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#10 Sleep by 10:00PM

The body gets the most restful sleep from 10:00pm-2:00AM. Your sleep runs in 90 minute cycles--from deep, to non-REM, to REM sleep. The later you get into the night, the deeper your REM sleep gets.

Non-REM sleep is responsible for declarative long-term memory. Declarative memory works on things that you can consciously recall, such as facts. REM sleep is responsible for procedural long-term memory, such as motor skills. It is known now that Non-REM just as beneficial as REM sleep.

The earlier you sleep, the more time you give your brain to fully recharge for the next day.

Contributors: Rebecca Lee from RemediesForMe

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#11 Optimize Your Bedroom for Sleep

The right environment can help you fall asleep faster and wake less often during the night. If you have trouble sleeping, take steps to remedy anything that stimulates you, makes you uncomfortable or interferes with sleep.

  • Noise: our sleeping brain continues to register and process sound. Noise can disturb your sleep, wake you up or cause you to switch from deep sleep to light sleep. Nocturnal noise can also cause adverse physical reactions during sleep such as raise your blood pressure and increasing levels of stress hormones.
  • Light: Exposure to light at night can reset the body’s clock and delay sleep. Make sure your bedroom is as dark as possible. If streetlight comes through your curtains, put up blackout shades or blinds. Block any bright LED displays in your room before you go to bed. Use dim night lights in the hallway and bathroom so you don’t have to switch on ceiling lights if nature calls during the night.
  • Temperature: Your body temperature naturally decreases during sleep. If your bedroom is too hot, it can affect the quantity and quality of your sleep. Research suggests that a cool room between 60-65 degrees F (16 -19 C) will help keep your body at the right sleeping temperature. Be sure the covers you sleep under are the right thickness to keep you comfortable and not too warm. On hot summer nights, cool the room with a ceiling fan or a fan placed in front of an open window.

Contributors: Rebecca Lee from RemediesForMe

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#12 Create an evening routine

Your evening routine is designed to help your body wind down and start preparing for sleep. Ideally, the evening routine would include shutting off the use of all electronics a minimum of 1 hour before bed and switching to orange lighting (salt lamps, candle light) 1 hour before bed. This will ensure the body can start producing melatonin naturally. Other good bed time routines include:

  • Having a bath or hot shower (this can induce relaxation)
  • Drinking tea (this can induce relaxation)
  • Reading (This can induce relaxation)
  • Blacking out the room completely (this allows the body to follow it’s natural sleep/wake cycle)
  • Gentle yoga or stretching (this allows for relaxation to set it)
  • No wifi near your head (wifi stimulates our brain and can cause us to stay mentally active)
  • No eating 1 hour before bed (this allows the body systems to be in a state of relaxation and rest when they are ready to sleep)
  • Journalling (this allows the person to “brain dump” all their thoughts out to decrease the chances of the mind “spinning”)
  • Meditation (this induces relaxation and calm)
  • Having a gratitude practice (this allows the mind to have a dose of positivity before bed, which can decrease the chances of the mind “spinning”)

Contributors: Tiffany Toombs from Blue Lotus Mind Coaching & Training

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#13 Avoid the night cap

While alcohol can make us tired, it can negatively affect sleep quality and for some, even increase vivid dreams, affecting how we feel when we wake up. If you're having a glass, make sure to have a glass of water (or two) with electrolytes before bed. No one feels refreshed waking up with a hang over!

Contributors: Rebecca Cafiero from Elevate Your Life Project

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#14 White Noise

While some noise can keep us from falling (or staying) asleep, white noise can be a helpful method of falling into a deep sleep and staying there. Sleep apps and machines can even be programmed to wake us up gently with a pleasing noise, instead of a jarring alarm.

Contributors: Rebecca Cafiero from Elevate Your Life Project

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#15 Keep the Electronics Away

Bedrooms should be for sleeping, getting dressed and intimacy! Keep the television, computers and phones out of the bedroom, as doing work, watching television or mindlessly scrolling social media not only puts light into the retinas that affect the circadian rhythms, but also conditions our brain that bedrooms are a place to do something other than sleep!

Contributors: Rebecca Cafiero from Elevate Your Life Project

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#16 Essential Oils

Every night I rub tea tree oil on my forehead and lavender oil behind my ears, on my neck and on the insides of my wrists. The essence of lavender oil helps me relax and prepare for a good nights sleep.

Contributors: Daisi Jo Pollard Sepulveda from DaisiJoReviews

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#17 Hydrate

A big component to waking up and feeling good is hydration. Our bodies are very dehydrated when we first wake up so it’s important to hydrate right away. I keep my water bottle on my night table and I refill it every night before I go to bed. When I wake up it’s the first thing I drink before my morning coffee.

Contributors: Daisi Jo Pollard Sepulveda from DaisiJoReviews

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