Better yet, not hitting the snooze button can make the whole wake-up ordeal easier throughout the fall and winter, too. When you wake up at different times every day, your body basically thinks you’re suffering from jet lag (which, as you probably know if you’ve traveled to different time zones, is a terrible thing). Instead, waking up at the same time every day will stabilize your circadian rhythm, which will help you feel less groggy and less painful when you wake up, says Dr. Barwick.
Remember how I said I was always up at any time? It sabotages my sleep-wake cycle. I go to bed very late, which means I can’t sleep at night (because I’m not tired) and will toss and turn for about an hour. This cycle repeated itself the next day and I felt very sleepy. But when I started waking up at the same time every day, without snoozing, I found it easier to fall asleep at night, which over time, made getting out of bed every morning less brutal. More often than not, I wake up before the alarm goes off these days (it’s possible, friends!).
Move your body, even a little.
Lastly, move your body a little right after the alarm goes off. Physical activity increases cortisol, the so-called “stress hormone,” which makes you feel alert more quickly, says Dr. Barwick. It also increases your core temperature, which increases your energy levels, she adds.
I started walking my dog in the morning. Sure, I was a barely moving zombie, but it got me up and out. You do not need to go for a walk—or start doing Zumba right away. The goal is to find something that feels realistic. “Choose a form of movement that you enjoy, choose an amount of time that you feel confident you can do it for, and that’s what you do,” advises Dr. Barwick.
You can try some gentle stretches from bed: Pull your legs up to your chest or stretch your arms into the air. Round your back or pull your shoulders back. Or, if you get out of bed, do some push-ups or jumping jacks. Even just walking to the bathroom will make things less bad, says Dr. Barwick.
If you clicked on this article because you feel like you can’t move a muscle when the alarm goes off in a pitch black room, I was where you were a few years ago. I know how impossible it can feel to crawl out of your warm, cozy bed when it’s cold and dark outside. I really don’t think this will be an easy task for me. But Dr. Barwick, who is very modest I might add, really nails it. They changed my life, and I hope they change yours too.
Related:
Get more science-backed sleep tips from SELF delivered right to your inbox—for free.
