This post is for those who are not so excited about starting their day and for those who desperately need to gulp coffee right after waking up in the morning. Are you one of them? Excellent; let’s find out when should you wake up and 10 steps to wake up with a boost.
Come on guys you don’t have to be like a zombie in the morning, dragging yourself around while screaming COFFEE… COFFEE… GIVE ME MY COFFEE!!!
Of course, different people have different approaches to wake up in the morning. No matter how you would like to wake up in the morning, having a proper morning routine will help you to start your day on the right foot. Try to follow these steps to wake up with a boost and get ready to take on whatever your day has to offer you.
Bonus tip! Read till the end to find the best songs to wake up to…
1. The first step to waking up with a boost – Keep your phone out of arm’s reach
What are the last thing you do at night and the first thing you do after waking up? Yes, you check up on social media feeds. And, you must have to stop doing this immediately.
Using your smartphone in bed will destroy your eyes!
Usually, it takes around 5 to 10 minutes for our eyes to adapt to the brightness of the phone from complete darkness. So, if you open your eyes to your phone, it can damage the eyes and degrade your vision.
Mobile phone light can impair the melatonin production in our body and distort the sleep
There is a sleep-inducing hormone called melatonin in our body. Short-wavelength blue light (light from the smartphones) halts the production of melatonin, which makes you stay alert. So, if you start checking your phone during the night, it can severely impair the melatonin production, and you will get a distorted sleep. Once you didn’t get enough sleep at night, you will wake up feeling exhausted and grumpy.
Therefore, keep your phone out of reach (switch it off, if possible) during the night, and stop checking it as soon as you wake up in the morning.
Related – 6 bad habits that can make you a loser
2. Get enough sleep to wake up without feeling grumpy
Having a good night sleep is the key to waking up without feeling tired or cranky. No one wants to start their day feeling irritated, drained, and exhausted. So, if you want to start your day off right, make sure to create a proper sleep schedule to have enough sleep at night. According to the studies, a healthy adult needs around 7-8 hours of sleep every day.
Studies show that having enough sleep can improve your focus and strengthen the immune system. Also, by not having enough sleep, your stress hormones can get increased, and your memory can be impaired. So, as the second step of waking up with a boost, make sure to get enough quality sleep the night before.
3. Wake up early
What time should you wake up? Should you wake up early in the morning, or is it ok to stay in bed until the sun rises? Actually, it won’t matter! What really matters is to have enough sleep at night, and not to mess up things by waking up too late.
The only benefit of waking up early is to have more time to get a jump on the day. For example, by waking up early, you can have some time to meditate, exercise, walk your dog, or to spend time with your family before you start working.
4. Meditate to get a fresh start every day
Whether it is a two-minute or a ten-minute session, meditation helps to create a super-focused mind. It can also improve your confidence and attention.
You can meditate at any time of the day. However, we won’t get any time to meditate after we drown on daily duties. Therefore, the best time to meditate is in the early morning, right after you wake up. So, you can benefit from its effects from the very first hour of your day.
There are different ways to meditate. However, the easiest practice is to focus on your breaths. This is called as “Ana Pana Sati”. All you have to do is, sit in a comfortable position (you can still be in your bed), close your eyes, and turn your attention to your breaths. Feel how you intake and exhaust air through your nose and how it flows into your lungs. After you start practising meditation, you will start feeling connected with your mind and body.
5. Feel thankful
Right after you meditate, spend a couple of minutes to feel grateful for what you have. Be thankful for your mental and physical health that will enable you to take on whatever the day has to offer you. Think about the next 24 hours as a gift, and think about your possibilities of the day before you.
Feeling gratitude is so powerful because it can refresh your positive feelings and make you happy. Once you start feeling happy and positive, you will gain a shield to protect you from any bull* that can happen around you.
6. Set goals for the day
The next step of waking up with a boost is to set goals for your day. You have to start your day with a purpose. Once you have a purpose, you will feel the urge to be more productive. Also, it feels so satisfying after setting the plans and priorities for your day.
It necessarily needn’t to be about your business plan or workday. These priorities can be about anything. Maybe it can be about reminding you to call your parents. Or, it can be about planning to grab a coffee with one of your old friends.
This special three to five minutes you spend every day can help you to strengthen your connections, relationships, and value. Therefore, do not miss to plan your day after waking up in the morning.
7. Time to make your bed
So far, we have discussed three steps to wake up with a boost in the morning. Those will take just 10-15 minutes of your time. However, after these 10-15 minutes, you will start feeling energised and excited about the day.
So, now it is the time to actually get up in the morning, and make your bed!
What does making the bed has to do with waking up with a boost in the morning?
Trust me; it has a lot to do with starting your day off on the right foot. Making your bed gives you a feeling of accomplishment early in the morning. Of course, no one is going to praise you for making your bed. However, this simple accomplishment gives a powerful message to your mind and motivates you to do more and get more things done.
Also, by making the bed, you literally sign off from your sleep. So, it stops you from feeling the need to crawl back into bed. Therefore, you can confidently move on to the next step of our new morning routine.
8. Drink a glass of water (or two)
Now, you have to go and drink some water immediately. While you were sleeping for 7-8 hours, your body was continuously dehydrating for the whole time. Therefore, drinking a glass (or two) of water will help to rehydrate your body. Also, by having a glass of water after waking up helps to regulate the digestion (when you take breakfast) and helps with easing the bowel movements.
9. Exercise to boost your energy
Exercising in the morning helps your flex your stiffened muscles and gets your blood flowing. Also, it can help to release hormones like dopamine, serotonin, and norepinephrine, which are called as “feel-good” hormones. Therefore, morning exercise can reduce stress and anxiety, and give a boost to our sense of well-being.
You don’t have to hit the gym to get your morning exercise. You can simply do some stretching or yoga in your living room to get things going. Also, if time permits, you can even go for a morning walk outside.
10. Take a healthy breakfast
From where I come, there is saying to eat like a king in the morning (and, to eat like a beggar at night). So, you already know that breakfast is the most important meal of the day. But, breakfast is the meal that most of us skip, every day!
Having a balanced meal as the breakfast helps to nourish your body and feel energised throughout the morning. You can have more veggies and fruits to fill you in the morning, so you don’t have to rely a lot on fast food for lunch. In general, you should try getting breakfast, which contains protein, fruits, whole grains, or vegetables.
Maintain your morning routine
I have started following these 10 steps to wake up every morning for a month, and I already feel a significant improvement in the way I work. Now I am more connected with everything I do, I make far less errors, and my working capacity has improved a lot (I guess it is because I do better in the mornings now).
So guys, try these steps to wake up with a boost, and you will see the difference from day 1. You should count every day as a new day, which is filled with opportunities. Try to maintain your morning routine as simple as possible, so you will be able to take on the day without any stresses and distractions.
Now, as I have promised, here are the best songs to wake up to:
- Coldplay – Viva La Vida
- St. Lucia – Elevate
- Macklemore & Ryan Lewis – Downtown
- Bill Withers – Lovely Day
- Avicii – Wake Me Up
Listen to the playlist on Spotify