Rise and Shine: 10 ways to wake early and feel amazing
Stick to a consistent sleep schedule
Go to bed and wake up at the same time daily, even on weekends. Your body’s circadian rhythm adjusts, making early mornings easier and less tiring.
Get 7-9 hours of quality sleep
Prioritising sleep is one of the easiest ways you can deal with tiredness. Avoid sacrificing rest for productivity, as sleep is the foundation of waking refreshed and maintaining mental focus throughout the day.
Limit screen time before bed
Blue light from devices delays melatonin production. So, switch to dim lighting, read a book, or meditate for at least 30 minutes before sleep.
Avoid heavy meals late at night
Large dinners or late-night snacks disrupt digestion and delay sleep onset. Eat your last meal two to three hours before bedtime for better rest.
Keep your bedroom dark and cool
Darkness signals your body to produce melatonin, while a cooler room temperature helps you sleep deeper and wake refreshed.
Hydrate, but not right before bed
Drink enough water during the day to prevent dehydration fatigue, but avoid excessive drinking right before bed to reduce sleep interruptions from bathroom trips.
Wake up to natural light
Expose yourself to morning sunlight immediately upon waking. It boosts serotonin, improves mood, and signals your body clock that it’s time to be alert.
Avoid caffeine after midday
Caffeine can linger in your system for hours, delaying sleep and making mornings harder. Limit coffee or tea to early in the day.
Do a gentle morning movement
Stretching or light exercise boosts circulation, oxygen flow, and alertness, helping you shake off morning grogginess quickly.
Have something to look forward to
Plan a pleasant morning ritual with a favourite breakfast, podcast, or walk, that motivates you to get out of bed without dread or fatigue.