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Waking up early and still feeling tired is a struggle many people face. Fortunately, a few small changes to your habits can make a big difference. Here are some helpful tips to start your mornings feeling more refreshed and energized.
1. Get at Least 8 Hours of Sleep
Sleep is essential for both your body and brain. Adults need about eight hours of quality rest every night. It helps your brain recharge, your body heal, and clears out waste from your system. Sleep expert Matthew Walker even says that sleeping less can shorten your life and reduce your quality of living. Don’t sacrifice sleep to appear busy — treat it like a priority.
2. Keep a Regular Sleep-Wake Schedule
Your body runs on an internal clock known as the circadian rhythm. If you go to sleep and wake up at random times, your body won’t know when it’s time to rest or be alert. That’s why you may still feel tired even after sleeping for hours.
Try to go to bed and wake up at the same time every day — including weekends. Over time, this consistency helps your body wake up naturally and more alert.
3. Avoid Screens Before Bed
Scrolling through your phone or watching TV right before sleep can mess with your body’s ability to rest. That’s because screens emit blue light, which blocks melatonin — the hormone that makes you sleepy.
Try to avoid screens for at least one hour before bedtime. If it’s hard to resist your phone, consider keeping it outside your bedroom or using an app blocker to help limit screen use.
4. Avoid Heavy Meals Late at Night
Eating large or spicy meals right before bed can affect your sleep quality. Your body has to work harder to digest the food, which keeps it from fully resting. This may leave you feeling sluggish in the morning.
Eat earlier in the evening and stick to lighter meals. If you need a snack before bed, keep it small and healthy.
5. Splash Cold Water on Your Face in the Morning
One quick way to feel more awake after getting up is to splash cold water on your face. It shocks your system a little (in a good way), boosts circulation, and helps shake off grogginess. It also has benefits for your skin!
6. Get Sunlight Right After Waking Up
Stepping outside and getting a bit of morning sun helps reset your internal clock and signal your body that it’s time to be alert. Natural light in the morning can make it easier to fall asleep at night too.
7. Set a Clear Purpose for Your Day
Having a reason to get up makes mornings more meaningful. Whether it’s a task, a goal, or even something small like reading or stretching — knowing what you’ll do next helps your brain switch from sleep mode to go mode.
As Friedrich Nietzsche once said:
“He who has a why to live can bear almost any how.”
8. Set an Alarm for Bedtime
Most people only set an alarm to wake up — but what if you also set one to remind you when to sleep? A bedtime alarm can help you stick to your sleep schedule and make sure you don’t stay up too late unintentionally.
9. Use an Eye Mask or Upgrade Your Mattress
Sometimes external factors like too much light or an uncomfortable mattress are the real reason for your poor sleep. Try using an eye mask to block out any light or invest in a better mattress if you’re consistently waking up tired.
In Summary:
Waking up early doesn’t have to mean starting your day exhausted. Focus on getting enough quality sleep, setting a purpose for your morning, and building good habits before bed. Small changes can lead to big improvements.
If you found these tips helpful, share them with someone who might need better mornings too!