Someone who is struggling to figure out how to wake up when tired in the morning is likely working against their circadian rhythm. Or, at least, trying to. For example, a night owl who sets their alarm for 6 a.m. may find their biology is working against them because their melatonin (sleep hormone) hasn’t worn off and won’t until 7 or 8 a.m., Breus explains. Ideally, you want to schedule your bedtime and wake time based on your chronotype. That way, your circadian rhythm will stay regulated, resulting in consistent and sound sleep. Fight it, and you’re likely to experience suboptimal sleep, warns Sanam Hafeez, PsyD, an NYC-based neuropsychologist and the director of Comprehend the Mind. “Combat this by setting your alarm for the same time every day. As soon as the alarm goes off, get out of the bed, stretch your body, and begin your ready regimen,” says Hafeez. If you’re still tempted to hit snooze, stash your alarm on your dresser across the room, or even outside your bedroom, leaving you no choice but to get up and shut it off. Looking for a new routine? Yoga teacher and fitness professional Suki Clements created a 15-minute morning workout for mbg readers in hopes that it will help awaken your body, mind, and spirit. “By walking, we exercise our muscles and cardiovascular system, improve our mental health, reduce stress, and support our overall wellness,” functional medicine doctor Isaac Eliaz, M.D., M.S., L.A., a proponent of earthing, wrote on mbg back in 2013. “Simply taking our shoes off seems to multiply those benefits.” You might not work up as many endorphins as you would running around the block, but research says music can trigger energizing emotions, so a track like “Walking on Sunshine” by Katrina and the Waves is sure to have you bright-eyed in no time.
