Waking up tired is the worst.
You get a full 8 hours of sleep only to wake up so groggy you feel like you haven’t slept at all.
Well help is at hand!
Here are 9 natural tips to stop you waking up tired!
1. Eat Something Before Going to Bed
One common reason for waking up feeling groggy is low blood sugar.
You want to eat something before bed to keep your blood sugar up through the night.
Peanut butter is great because it’s natural fats have slow release energy to help you wake up feeling fresh!
For a more extreme option, Tim Ferriss suggested in his book, the 4 hour body, that you can try a spoonful of flaxseed oil. He also warns that the taste resembles cat pee so sticking with peanut butter is totally fine.
Dairy is another home remedy to help you sleep better and the natural fats and sugars will help you wake up easier as well.
If you don’t eat between dinner and breakfast the chances are you’re leaving your body empty of food for 12-14 hours, so no wonder you wake up exhausted!
2. Hydration is the killer of Exhaustion
Dehydration is the bane of a good night’s sleep.
It causes restlessness, it keeps you up through the night, and in the morning you wake up feeling awful.
All of that can be solved by having a glass of water before bed to make sure you’re hydrated. Not a big glass that’ll keep you up all night peeing, but enough to quench your thirst.
It’s also been shown that having a drink before bed will give you a refreshed feeling that relaxes you and helps you sleep.
As an added bonus try having a cup of herbal tea instead of water. There are loads of great natural properties in herbal tea that make it great for going to sleep. I talk about them in another article here Tea Before Bed – The Quick Way to Fall Asleep.
You should also consider keeping a bottle of water beside the bed to drink from as soon as you wake up. Water can wake you up more than caffeine does and if you haven’t drunk anything for 8 hours you probably need it!
3. Get A Sun Alarm Clock
This is one of the best inventions to stop you waking up tired.
For thousands of years humans rose with the rising sun and it’s been shown that unnatural light can mess up our body clocks and harass our sleep pattern causing us to wake up tired.
The lumie bodyclock gets rid of that by gradually getting brighter over 30 minutes just like a sunrise. If the light doesn’t wake you, then an alarm sounds and you wake up refreshed and raring to go.
This sun alarm clock also has a sunset feature, it gradually gets darker over 30 minutes just like a sunset so you can fall asleep as naturally as you wake up.
It is the ultimate tool to fight early morning fatigue.
4. Have a Night Time Routine
A solid night time routine will result in better sleeping patterns and a better sleep, making tired mornings a thing of the past.
It may seem obvious, but going to bed at a reasonable hour is hugely important if you want to wake up feeling refreshed.
Seriously, push your bedtime right back to 10 o’clock.
If you are normally a night owl start by shifting your bedtime back 15 minutes. Gradual change is always easier and results in lasting benefits.
You also need to be sure you’re getting enough sleep. If you only get 5 hours of sleep at night then you’re going to wake up much more tired than if you get a full 8 hours.
5. Understand Your Sleep Cycle
While you’re asleep your body goes between REM sleep and light sleep. If you wake up during a REM cycle then it is difficult to even open your eyes let alone get out of bed.
So you want to wake during your light sleep stage.
Everyone’s sleep cycle follows it’s own unique pattern, but a full sleep cycle is usually 1 and a half hours with your REM sleep in the middle. So you want to make sure you’re either getting 7 and a half hours of sleep or 9 hours of sleep to wake up fully rested.
If you’re serious about tracking your sleep then I recommend getting a Fitbit tracker to monitor your sleep. It will help you identify your sleep cycles and gives you reports on your sleep so you can figure out the best time to go to bed and the best time to wake up.
6. Plan Something You Enjoy Before Work
This is my favourite method to fight the feeling of waking up tired.
Getting up in the morning to go to work is often the hardest part. Especially if you’re not happy about it.
So plan something fun and get up an hour earlier.
Even though you’re getting up earlier, starting the day with something fun makes want to wake up and stops you waking up tired.
Plan on reading your favourite book with a cup of tea before you even think about getting ready. Paint your nails the way you like, or watch an episode of your favourite show.
If you’re waking up for your own fun then you will be much happier getting out of bed.
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7. Fight The Cold
An excuse so often told is “I don’t want to get up, It’s warm in here and cold out there!” Well quit the excuses and do something about it!
Line up all your warm morning clothes within easy reach of your bed.
Have your slippers close at hand.
Put your dressing gown over a chair beside the bed.
This way you can stay cosy even getting out of bed.
If that doesn’t sway you then you need to get yourself an extra fluffy dressing gown! One that completely cuddles you up so you wake up to a warm hug.
8. Move Your Alarm Across the Room
A tried and tested method for good reason.
For most people there is about a 10-second window after your alarm goes off where you decide to get up or hit snooze.
It’s easy to roll over hit snooze and then fall straight back to sleep so you need to make it difficult.
If you can you want to put your alarm on the other side of the room, so when it goes off you have to physically get out of bed to go and switch it off. Then, once you’re out of bed, your likelihood of getting back in is much lower.
9. Take a Magnesium Supplement
Magnesium deficiency is highly common amongst modern diets when it is vitally important in getting a good nights sleep.
Magnesium is responsible for over 300 reactions in the body and many of these are the reactions that let your body tell your brain it’s time to go to sleep. It helps put an end to the eternal chatter that can keep you up for hours on end.
I have written another post about the benefits of magnesium and what the best supplements are which I encourage you to have a look at! You can find it here
If you try all these methods and still find yourself waking up with severe fatigue then consult your doctor for advice.
Do you have any other tips you’d like to share? Or did you try out any of the above tips? Let me know in the comments below if they stopped you waking up tired!