What is the most stressful time of your day? Is it after an intense workout, or when you get to the office confronted with enormous responsibilities?
For many people, just getting out of bed in the morning causes the most physical and mental stress that they will feel all day. Waking up tired is an awful feeling, and it can impact your entire day but if you get a good nights sleep, you'll be fresh and energized.
So how do you turn your mornings from nightmares into daydreams? These 13 strategies will help.
Nighttime Changes
Waking up refreshed starts with making smart choices before your bedtime. Your body's time to renew itself is at rest, and you cannot possibly get the rest you need if you cannot settle down for sleep. Make these changes for better sleep, which leads to a better morning.
1. Exercise
People who move their bodies during the day report better sleep at night. You don't have to be a workout fanatic. Walking the dog, doing some yoga or going for a swim will help you sleep better at night.
2. Get electronics out of the bedroom.
Electronics stimulate your brain, making it much harder to fall asleep. Take the TV out of your bedroom, and put down your phone at least a half hour before bed. Most phones have controls you can set to make them turn off and then on at a specific time. That is a good idea if you can't help yourself from reaching for your phone when you should be sleeping. Your phones also emit electromagnetic radiation that can interrupt your sleep and impact your mood the following morning, as well as being dangerous to your health.
Instead of watching TV, read a regular book, have a low-stress conversation with your partner or spend some time petting your cat. Some people pray or meditate for 20 minutes before bed. Calming and relaxing activities tell your body that it's time to start shutting down.
3. Use essential oils.
Calming scents can help improve your sleep. Dilute an essential oil in coconut oil 
4. Cut back on sugar.
Sugar is a dangerous substance. It seems to give you energy but then zaps it away. Consuming sugar right before bed is particularly harmful to restfulness. Eating sugar before bedtime can cause your blood sugar to plummet as you sleep. The result is that your body doesn't rest and you're even more tired when you wake up. A friend had told me about looking into how to add some delta 9 to your diet.
5. Don't consume caffeine after 4 p.m.
Make a conscious decision not to drink or eat caffeine after 4 o'clock in the afternoon. People often believe that caffeine doesn't affect them, but they are shocked at the difference in their bodies when they cut back. Introducing a chemical like caffeine into your bloodstream before sleep is setting you up for a restless night and a terrible morning.
6. Stay on schedule.
Most people go to bed at a different time on weekends than they do on weeknights, but it's not a good idea if you want to get the most out of your rest. Your body is at its best when it has consistent rhythms. Going to sleep at the same time every night is tremendously helpful in keeping your body's sleep patterns steady.
Morning Changes
A restful night is only one part of waking up feeling great and ready to face the day. You can also make changes in the morning that will help get your moving.
7. Stay on schedule.
Just as going to bed at the same time each night is essential, getting up at the same time each morning can make a huge difference in the way you feel. Your body loves consistency, and allowing it to work in a rhythm causes it to perform more efficiently.
Many people get up early to go to work or school all week and then allow themselves extra sleep on the weekends. Some people call this "make-up" sleep, and it is nowhere near as refreshing or healthy as the rest you get from following a regular sleep pattern.
8. Don't hit snooze.
The snooze button can be a tempting treasure when you first wake up, but you must resist the urge. Falling back to sleep for five more minutes is only going to confuse your brain and make it harder for you to get out of bed. Set your alarm clock for a specific time, and get out of bed when it goes off. Forget the snooze button even exists.
9. Use a gradual alarm.
Being startled awake by an obnoxious noise isn't good for your body or your mood. Instead of a traditional alarm clock, try one that wakes you up gradually with a low-key sound that slowly gets louder. Another gentle alternative is an alarm clock that wakes you up with a soft light that gets brighter.
10. Open the shades.
Your body was made to wake up with the natural light of the morning, so give yourself some sunshine. Open the shades and let the sunrise pull your body out of sleep.
11. Wake up 30 minutes earlier.
If you wake up groggy each morning, you might be interrupting your sleep cycle at the wrong time. It is much harder for your body and brain to spring to attention when awakened from a deep sleep. By setting your alarm 30 minutes earlier, you might be able to catch yourself during a lighter phase of sleep.
12. Set a second alarm.
Once you get your body going, it will be easier to wake up fully. Put a second alarm clock across your bedroom or even in another part of your house. That forces you to move and helps you become alert.
13. Stretch
Your body may feel tight and heavy after sleep. You can get your blood flowing again by stretching your muscles. When you get out of bed, do some simple stretches for your legs, arm, back, and chest. Ir feels good and gets you ready to start the day.
Mornings can be the worst time of the day, especially if you aren't getting restful sleep. Set your body up for morning success with these 13 strategies. You'll wake up feeling energized, and that will lead to better nights and better days.
This is a collaborative post and may contain affiliate links.
This is like a hit list for all my most guilty pleasures: caffeine after 4pm and hitting snooze are my biggest sins.
Waking up refreshed to me is a lifestyle of healthy eating and adequate exercise.
I usually turn off all electronic and lights too ..great info
I have a terrible sleep cycle. I do like trying to keep a schedule. Seems nothing really works for me except nap during the day which is a big no no. LOL!
I used to make the mistake of drinking soda for dinner. That simple change really made a difference for me.
I have no reason to get up early other than that I love mornings. I sleep with my blinds open so the sun comes in. It wakes me in a good mood. I do hit my snooze a couple times if I am really tired but, since I am retired, it's really okay. And, I tend to go to bed at the same time every night, too, so I get a good night of sleep. Everyone should.
I feel most refresh first thing when I go to bed at a reasonable hour and get up the first time my alarm goes off. Then I drink some cold water.
I like the idea of a gradual alarm. I like the tv on when I sleep but do sleep better with it and the phone off.
I'm honestly not the best sleeper, but I wake up refreshed by just getting up the first time, by not hitting snooze, i find that works better for me for some odd reason!
These are great tips and suggestions. I do try to stay on a schedule with going to bed and waking up. I'm not as much a morning person as I used to be and I do hit the snooze button from time to time. I see now I need to stop that. I do like to open the blinds and shades as soon as I get up in the mornings. That does seem to help me to wake on up.
My tip for a good night sleep and waking up refreshed is to get to bed early. I take a nice Che bath and have herbal tea before bed also.
I admit I am just a robot in the morning. Wake up immediately when my alarm goes off, get up, get ready, get kids up at alternate times, get dogs out and fed, cat fed, coffee ready, vitamins for all and we are out the door by 5:30AM. Kids dropped of at daycare by 5:45AM and I am working by 6AM. Does this mean I am refreshed? Nope.
For me its tough to wake up refreshed. I have sleep apnea so I always feel tired even with my machine. However that being said, I know if I have a schedule and stick to it, waking up and going to bed at the same time every day, it does help. I also try and not hit the snooze button and sleep too much extra as it will make me more tired.
I cant hit my snooze button or I never want to get up. I think I need to invest in a new mattress and pillows.
The key for me is just making sure to get enough hours of sleep. I'm a light sleeper and have a hard time falling asleep, but I try to go to bed early.
I'm not a morning person n so I need to set my alarm at least an hour and a half ahead of time and coffee and a shower is a must to wake me up.
I believe staying on schedule is very important because it sets a rhythm for your body, the worst thing is going online.
These are great tips. I wake up after 4 hours feeling bad.
I really need to practice sleep hygiene. For me, it's establishing a schedule and sticking to it. I tend to make excuses or forget!
I like to read a meditation book. I need to start this again.
I never hit snooze or turn on a second alarm. I have to get out of my bed to turn the alarm off so that means that I'm up and have to keep going! LOL I think it helps.
-Lauren
I drink plenty of water before bed, listen to white noise at night to block out the neighbor's noise and stay off of electronics in the evening to get much needed rest. I also have an essential oil diffuser in my room using lavender oil to calm me during the night.
Thank you for the great tips. The biggest one we do is to take electronics out of the bedroom.
I go to bed at a decent hour and sleep through the night to wake up feeling refreshed. I love a good nights sleep.
During the past week or so, I've caught my body naturally waking up around 6 am. even on the weekends. At first, I thought it was weird but now I realize that it was trying to get in synch with my natural sleep pattern. It's pretty neat once I think about it! To wake up feeling refreshed, I've been trying to coordinate night time stretching at least 30 minutes before bedtime and kicking my WORST habit in the morning; hitting my beloved snooze button.
I am a very heavy sleeper and I have always hated getting up early, so I work the 4 pm to midnight shift by choice. I go to bed at 3:00 am and I have an old alarm clock, but it's great because it's a double alarm one and wakes me up with the radio. Even though I have to turn it loud or I'd sleep right through it, I set one for 11:20 am and the other for 11:40 am, so I feel refreshed by the time the second one goes off.
staying on schedule and not hitting snooze are helpful. i feel lingering in bed only let the sleepies sneak in and make waking up that much harder.
Everything you wrote is on point! I had been following them until recently, when moving & some big life changes threw things off-kilter. Money has been too tight for re-upping gym membership, but that’s my priority SOON, as well as re-implementing several other things on your list. The gradual alarm is another great thing to add - I love my dawn simulator lamp!
Staying on schedule and cutting caffiene in the evenings has really improved my sleep. Never have tried the oils but would love to.
This may sound funny but the way I wake up feeling the most refreshed is if I make sure that every drop of mascara is off my eyes when I go to bed. I don't wear a lot of it but for some reason, if it is not off, I wake up with my eyes making me feel junky.
I agree with your suggestions. I cannot have caffeine after 12 pm or it keeps me awake much too late. I also don't eat sugar so that helps as well but you are so right about not hitting the snooze button and that is a big one that I need to work on.
I have trouble sleeping most nights so I'm on my phone a lot. I have a habit of watching Friends on a tablet to help me fall asleep but I know it doesn't help at all. I definitely have to learn to keep the electronics away. I just got an oil diffuser and have been diffusing lavender oil and it has been helping me relax. Using a sleeping mask and drink chamomile tea also helps me sleep better and wake up more refreshed.
I set my alarm a little early so that I can take my time getting out of bed. This allows me a little transition time.
Don't wake up in the middle of the night and look at your phone. The light can keep you from falling back to sleep.
These ideas to make towards waking up refreshed has me wanting to try it out. Great points on caffeine and electronics and such. Awesome blog post, good read!
I always try to go to bed early and on time so I would wake up in the morning shining and ready the start the day!
Honestly I am looking for ways to feel refreshed. I try not to have tea or coffee within 2 hours of bedtime and avoid horror movies or computers within an hour of bedtime. It helps but I need more help! LOL
I sleep pretty good. In the morning, I like to linger in bed until I am wide awake and ready to move rather than jumping up out of bed right away.
I try to relax at least a hour before I want to go to bed. I turn all the lights off. Try to keep sounds on low. In the morning I get right out of bed when my alarm goes off and jump right in the shower.
Thank you for sharing these great tips. Unfortunately, I suffer from Insomnia and each day differs. I really like the tip on getting electronics out of the bedroom.
As a cillegal, staying on schedule and having a routine is very important. It's the difference between waking up on time and refreshed and missing class. When I go to sleep early and wake up early everyday I feel good and ready for the day but the minute I begin to sleep late and have to wake up early, I begin to lose my energy and feel drained in the morning and it can result in me sleeping through class or not wanting to get up and ready to go to class. It's super important and definitely something I recommend anyone doing anytime they don't feel refreshed when they wake up so that they're ready to take on the day!
Don't eat a bunch before bed and get a good nights rest.
I think exercise is one of the most important ways to feel refreshed. When I exercise I sleep really well. Cutting back on sugar is another one that I feel is definitely important. Those extra carbs can pack the weight on make you feel sluggish and tired after they wear off.
I havent been sleeping good for about a month or so i miss waking up refreshed
I do believe that turning off the computer before bed is a good thing. It allows your mind to recharge and relax before the next day.
I definitely try to combine the exercise + stretching tip with yoga in the morning. Way better to wake up this way than with coffee or a sugary breakfast. Eliminating electronics from the bedroom would be absolutely impossible for me though. I always sleep next to my phone!
I feel refreshed daily by staying on a regular sleep pattern. I go to bed around the same time, and wake up around the same time with help from an alarm clock.
I actually appreciate this article because I consume sugar all the time before bed and you're right I do wake up tired. I love lavender and I realize it does have a lot of calming scents to it. Thanks for all great advice!
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A solid bedtime routine works wonders, going to bed at the same time & to allow close to 8 hours sleep. Don't drink too many fluids before bed so you aren't disrupting your sleep by needing a washroom break. Have a good pillow that offers neck support.