If you have a hard time waking up in the mornings, you’re not alone. Not everyone is a morning person. The good news is that there’s a science-backed method to help you wake up and feel more energized in the morning, so you don’t feel groggy and dull.
There’s a name for morning grogginess: sleep inertia
This process, called the RISE-UP method, was developed by sleep researchers to help decrease sleep inertia, the transition between sleep and wake marked by sluggishness and impaired performance.
Even if individuals follow only one step of RISE-UP, the morning routine, they may be successful in beating inertia and feeling more awake. However, it may not work for everyone.
The RISE-UP method involves six principles that can reduce the effect of sleepiness when you get up in the morning. Here’s what each letter of the acronym stands for:
R – Resist the urge to hit the snooze button
I – Increase your activity for the first hour
S – Shower
E – Expose yourself to sunlight
U – Upbeat music
P – Phone a friend
Resist the urge to hit the snooze button.
It may be easy to hit the snooze button to allow some time for a little more sleep. But let’s be honest –– the day keeps moving and pressing the snooze button repeatedly can put you in a rush. Resist the urge to hit the snooze button when you hear the sound of the alarm. This change may be hard to implement if you continuously hit the snooze button, but take it a day at a time, and soon enough, you’ll not have the urge to press “snooze”.
Increase your activity for the first hour.
Get some physical activity in, especially right after you wake up. This does not have to be anything super complicated, it can be something as simple as jamming to your favorite song when brushing your teeth. Other ideas include going on a walk, running in your neighborhood, or even hitting the gym. Exercise will make you feel energized and alert in the morning.
Shower (or wash your face and hands with cold water!)
Splashing some water on your face can make you feel alert and focused, especially if it’s cold. Take a shower before you get ready for the day –– it’s also a great way to wipe off that sweat after your physical activity. If you’re not a morning shower person, then wash your face and hands with cold water. It will instantly make a difference.
Expose yourself to sunlight.
If you’re not, step outside to get some vitamin D, which can uplift your mood and combat some of the tiredness you may be experiencing. Take your breakfast outside or go on a quick walk before you head to work. Remember to put on some sunscreen before you catch some rays!
If you’re a fan of upbeat music, this one’s for you. Play upbeat music in the morning to feel energized and alert. Play upbeat music during your morning jam or in your car as you head to work. If you feel sleepy throughout the day, put on some headphones and listen to your favorite upbeat songs to feel awake and less tired.
Phone a friend.
It may sound surprising, but talking to someone can actually increase your alertness, focus, and concentration.
Get rid of your morning sleepiness by chatting with someone and giving them your full attention. Try calling someone on your commute to work or having a full conversation with someone in your household (that’s awake of course!) before you get ready for the day.