30 Day Challenge How to Wake Up and Start Your Day Alert 3 February 2021 Studio Pilates Sometimes despite getting the recommended 7 to 9 hours of sleep a night, we wake up feeling sluggish and unprepared for the day ahead. If you’re someone who wakes up feeling fatigued in spite of getting enough sleep, staying hydrated, following a healthy diet and exercising regularly, we recommend you continue reading. 1. Rethink your wakeup call Harsh sounding alarms jolt us awake, and therefore the chance of waking up suddenly mid-sleep cycle is heightened. Waking up mid-cycle can lead to sleep drunkenness (yes, it’s a real thing), which contributes to feeling groggy, potentially hours after you wake up. Our brains don’t cope well when they are abruptly awoken from a slumber. Set your alarm to play a melodic, calming track that slowly increases in volume for a more gentle wake up. 2. Shed some light If you’re struggling to forgo the snooze button, try opening the blinds or drawing the curtains as soon as you wake up. Waking up with morning light isn’t just a nice thing to do, it’s a physiological need. Exposure to morning sunlight not only makes you feel more alert, it also releases hormones that experts have linked to improved mood. 3. Leave your phone alone Scrolling mindlessly before bed has negative impacts on our sleep and wellbeing, and the same can be said for looking at your phone when you wake up. Set yourself the challenge of not checking your phone for 1-hour after waking up. Failing to do so not only wastes your time, but it also sets you up for a day of distraction. Many of us would like to think that we are capable of going from a distracted state to one of complete focus, but unfortunately, this is not the case. Starting the day by mindlessly looking at your phone can make it far harder to concentrate on tasks later in the day. Resist the urge to reach for your phone each morning – you’ll thank yourself later. 4. Play uplifting music Waking up by listening to, or reading, the news is a longstanding tradition, but is it one that benefits us? Let’s face it, bad news stories far outweigh the good and it’s no surprise that research tells us that waking up to this has a negative effect on mental health. Start the day on a more positive note by playing your favourite, upbeat music and dance and sing your way to a better mood. Music not only has the power to improve mood, but also brain functionality. It helps to get you ready for the day ahead without causing distress or distraction.