How to Wake up Quickly

Medically reviewed by Alex Dimitriu, MD

Last Updated: June 22, 2022 References Approved

Waking up quickly and getting out of bed in the morning can often be a struggle. Scientists use the term sleep inertia to describe the feelings of tiredness and grogginess we often experience upon waking.^{[1]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} These tips can help you to wake up quickly and feeling ready to face the day.

Part 1

Part 1 of 3:

Waking Up Quickly

1
Let natural light in. Our brains respond to natural light by sending signals to the nervous system to raise body temperature, produce the hormone cortisol and reduce the amount of sleep-inducing melatonin in the bloodstream, all of which are vital to feeling awake.^{[2]
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- Make sure you don't have heavy blinds or curtains blocking natural light from your bedroom.
- Open the curtains and let the light in as soon as you wake up.
- During the winter months, when the sun rises later, consider getting an alarm clock that uses light to stimulate those important bodily processes.
2
Make it hard to ignore your alarm. There are various ways you can do this.
- Set the alarm clock to the loudest setting. Loud noise, while unpleasant, stimulates adrenaline production, making you feel temporarily more alert.
- Place your alarm far away so that you physically have to get out of bed to turn it off. Even better, hide your alarm somewhere in your bedroom so that you have to get out of bed and find it before you can turn it off.
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3
Don’t hit snooze. Though it can be tempting to keep hitting that snooze button, don't. Remind yourself that it is a counter-productive habit and that the sleep you get after hitting snooze is not good quality. Consider these points:
- When we use the snooze button and drift off for a short period, our bodies are re-entering a new phase of the sleep cycle.
- The normal snooze length is around 10 minutes and this is insufficient to reach the deepest phase of REM sleep, which is the kind of sleep that makes you feel rested.
- Each time you hit that snooze button it gets harder to wake up.^{[3]
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4
Use technology as an aid. There are a lot of devices and apps that you can use to help yourself wake up, like sleep cycle alarm clocks and apps that track your REM sleep.^{[4]
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Expert Source

Alex Dimitriu, MD
Sleep Specialist
Expert Interview. 16 October 2019.}
- Use an app that tracks your sleep cycle. Many of these apps come with inbuilt alarms that wake you in the lightest phase of sleep. The sleep cycle typically lasts 90 minutes and if we are woken up in the deepest phase of REM sleep, we are more likely to feel groggy and find it difficult to get out of bed.
- Download an alarm app that makes you solve a math problem or complete a task before the alarm shuts off. This requires concentration and focus, after you've spent the time completing the task you'll find you feel wide awake.
- Download or buy an alarm that requires you to vigorously shake it before it turns off.
- Keep in mind that light from electronics like cell phones, tablets, and computers may interfere with your sleep. Shut off these devices about one to two hours before you go to bed.^{[5]
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Part 2

Part 2 of 3:

Staying Awake

1
Get moving. Don’t be tempted to settle back down under the covers when your alarm goes off. As soon as you wake up, swing your feet onto the floor and get out of bed. Here's what you can do to get moving.
- Get the blood flowing. Exercising stimulates the production of endorphins, which reduce stress and anxiety, and improves blood circulation, making you feel more awake.^{[6]
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- Try high-intensity full body exercises like jumping jacks, push-ups or squats, which can be done in your bedroom as soon as you wake up.
- Experts also suggest getting outdoors and taking a morning walk or a morning run to wake up.
2
Breathe deeply. Concentrating on taking a few deep breaths when you wake can improve focus and make you feel energized. Try some diaphragmatic breathing exercises or yogic breathing exercises, both can boost blood oxygen and energy.
3
Drink water. After sleeping all night the body is often dehydrated, so you may feel tired and low on energy. As soon as you wake, drink a glass of water. Some experts believe that drinking water first thing kick-starts the body’s metabolism and can even help you lose weight.^{[7]
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4
Eat a healthy breakfast. The most important meal of the day, eating a healthy and nutritious breakfast in the morning can combat tiredness and improve your energy levels throughout the morning.
- Pick something with protein and fiber. Experts suggest a breakfast with a good combination of fiber and protein to boost your energy. For example, nuts are a particularly good breakfast item because they contain both fiber and protein.^{[8]
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- Avoid too much sugar. A sugary breakfast may give you immediate results, helping you feel awake, but it causes your blood sugar to spike rapidly and will ultimately leave you feeling more tired for the rest of the day.
- Complex carbohydrates. Although carbohydrates supply our bodies with much-needed energy, simple carbohydrates found in many breakfast foods such as donuts and pastries are quickly used up by the body and can leave us feeling fatigued. Opt for complex carbohydrates (found in whole grains and fruits) instead, as these release energy slowly, preventing that mid-morning slump. A breakfast of complex carbohydrates combined with protein will also make you feel fuller for longer.^{[9]
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5
Stimulate the senses. Use your senses of smell and touch to feel revitalized and energetic in the mornings.
- Smell the coffee. Scientists have found that just the aroma of coffee can reduce the effects of sleep deprivation.
- Essential oils. It’s not just the smell of coffee that can wake us up, research suggests that essential oils like peppermint, eucalyptus and rosemary can also improve subjective feelings of alertness.^{[10]
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  Go to source}
- Take a cold shower. Taking a cold shower improves circulation and can make you feel wide awake.

Part 3

Part 3 of 3:

Prepping the Night Before

1
Go to bed earlier. It sounds obvious, but after a full night's sleep you are much less likely to find it hard to wake up in the morning.^{[11]
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Expert Source

Alex Dimitriu, MD
Sleep Specialist
Expert Interview. 16 October 2019.} Aim for 8 hours sleep per night. Prioritize getting good rest the night before.
2
Cut down on coffee and alcohol. Caffeine is known to affect both quality and quantity of sleep. Likewise alcohol, while sometimes used as a sleep aid, also has a negative impact on sleep quality as you experience less REM sleep even though it may be initially easier to fall asleep.^{[12]
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Research source} Lower your consumption of both caffeine and alcohol to improve the overall quality of your sleep, which will in turn make it easier to get up and go the morning.
- Be careful to avoid caffeinated beverages about six hours prior to your bedtime. Drinking caffeine too close to bedtime may interfere with your sleep, while avoiding caffeine in the six hours before your bedtime may make it easier for you to fall and stay asleep.
3
Get organized. Spend some time the night before on organizational tasks in order to minimize the number of decisions you have to make in the morning. This will stop you from feeling overwhelmed and allow you to focus on waking up and feeling alert. Some things you can do include:
- Prepare your breakfast the night before.
- Pack your bag for work or school in the evening so that you are ready to pick up and go in the morning.
- Select your outfit the night before and leave it out somewhere easily accessible.
4
Give yourself time. If you consistently find it difficult to wake up, rather than focus on short-term fixes it may simply be better to recognize this and adjust your routine accordingly. Try to give yourself enough time in the morning to wake up properly. This might entail setting your alarm a few hours early before an important meeting or event so that you can wake up fully without stress and anxiety.

Expert Q&A

Question

Why is waking up so hard?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

Getting enough sleep every night is really important, but the quality of sleep you're getting also matters. Make sure you're sleeping in a quiet, cool environment. If you're behind on sleep, you'll need to catch up on your sleep debt, which can take 5-7 days of good sleep.
Question

What should I include in my morning routine?

Jennifer Butler, MSW
Love & Empowerment Coach
Jennifer Butler is a Love & Transformation Coach and the Owner of JennJoyCoaching, a life coaching business based in Miami, Florida, although Jennifer works with clients all over the world. Jennifer’s work centers around empowering women who are navigating any stage of the divorce or breakup process. She has over four years of life coaching experience. She is also the co-host of the Deep Chats Podcast along with Leah Morris and the host of season 2 “Divorce and Other Things You Can Handle” by Worthy. Her work has been featured in ESME, DivorceForce, and Divorced Girl Smiling. She received her Masters of Social Work (MSW) from New York University. She is also a Certified Health Coach, a Communications & Life Mastery Specialist, and a Certified Conscious Uncoupling and Calling in “the One” coach.

Jennifer Butler, MSW

Love & Empowerment Coach

Expert Answer

Try to set yourself up to win. Consider setting your alarm 10 minutes early so that you have time to sit in your bed and drink a glass of water. You can also try adding a simple practice of writing down three things you are grateful for every morning. After two weeks, try adding more goals to your routine. You may consider adding a walk or a daily journal practice.
Question

What is a good time to set an alarm for school?

Jennifer Boidy, RN
Registered Nurse
Jennifer Boidy is a Registered Nurse in Maryland. She received her Associate of Science in Nursing from Carroll Community College in 2012.

Jennifer Boidy, RN

Registered Nurse

Expert Answer

Determine how long it will take you to get ready to leave for school, including time spent following any of the methods mentioned in this article to help you wake up . Be sure to leave yourself time to eat breakfast. Then set your alarm for the amount of time you determined prior to having to leave.