Every morn­ing begins with a strug­gle with your­self and with lazi­ness. I don’t want to wake up. The pil­low beck­ons, the blan­ket hugs com­fort­ably, dreams are over­looked. If your beloved cat also comes with a lulling purr, there is prac­ti­cal­ly no chance to get up on time. But dai­ly wor­ries require com­po­sure, atten­tion and ener­gy. How to learn to wake up eas­i­ly and with joy? Med­AboutMe shares the secrets to wak­ing up eas­i­ly.

Proven recipes: how to beat sleep

Proven recipes: how to beat sleep

Now there will be anoth­er dis­cov­ery of Amer­i­ca simul­ta­ne­ous­ly with the inven­tion of the bicy­cle, but it is impos­si­ble not to say about it: the best way to wake up eas­i­ly in the morn­ing is to sleep well.

And to get a good night’s sleep, you need to do more than just sleep a lot. The secret is to sleep prop­er­ly.

  • Your bed should be com­fort­able: the right mat­tress, a mod­er­ate­ly warm blan­ket, a com­fort­able pil­low, nice and clean bed­ding.
  • The sleep­ing room should be at a com­fort­able tem­per­a­ture and fresh air. And dark­ness.
  • You need to go to bed not too late: at 22–23 hours.
  • Before going to bed, you should not overeat, but you should not lie down on an emp­ty stom­ach either.
  • It is not rec­om­mend­ed to watch movies that cause strong emo­tions before going to bed. Instead, it is bet­ter to take a short walk at a calm pace.
  • The rec­om­mend­ed sleep dura­tion is 7–9 hours.

Try to fol­low these rec­om­men­da­tions for a week, and you will see: it will become much eas­i­er to wake up. And after a month, the habit of wak­ing up with­out an alarm clock can form by itself.

How to help your body wake up

How to help your body wake up

Cof­fee? Despite the pre­vail­ing stereo­types, a fra­grant drink is not the best way to stir up the body and turn the brain into work­ing mode. If only because not every­one has an invig­o­rat­ing effect on cof­fee: for many, an irre­sistible desire to fall asleep right here and now does not dis­ap­pear any­where. Only in the com­pa­ny to this desire is added a heart­beat and trem­bling in the hands. And over time — and the dark­en­ing of the enam­el of the teeth, which will not improve the image of a per­son suf­fer­ing from eter­nal lack of sleep.

But if you still can’t imag­ine the begin­ning of the day with­out a cup of cof­fee, go at least to a nat­ur­al brewed drink, giv­ing up the instant one. The smell of fresh­ly ground nat­ur­al cof­fee beans alone can give vivac­i­ty and dri­ve away the rem­nants of sleep.

But it is best to approach the solu­tion of the prob­lem in a com­plex way.

Brain stimulation through all channels of perception

Brain stimulation through all channels of perception

The sleepy brain can be quite revi­tal­ized with­out pump­ing your­self up with caf­feine. It is enough to make all the sens­es work: sight, hear­ing, smell, touch, taste, act­ing accord­ing to sim­ple and effec­tive recipes.


  • Open the win­dow, turn on the light. You will want to close your eyes, but it will pass quick­ly.
  • Do eye exer­cis­es.
  • On the way to work, peer into the land­scape out­side the win­dow, try­ing to notice the small details of the land­scape.


  • Turn on ener­getic music. Under it, you can wash your face, cook break­fast, dance and sing along.
  • Talk to some­one — with a loved one, with a child, with a cat or with your own reflec­tion in the mir­ror.
  • Tell your mir­ror self about your plans for the day, about how every­thing will turn out great for you. Con­fess to your­self in eter­nal hap­py love. If this mono­logue caus­es laugh­ter, or at least a smile, great!


  • Spicy food in the morn­ing is not rec­om­mend­ed. But that’s no rea­son not to use your taste buds to stim­u­late your brain!
  • After a serv­ing of healthy oat­meal, drink a glass of fresh orange juice — this will give you a bright taste sen­sa­tion and replen­ish your vit­a­min reserves.
  • You can eat some dark choco­late.


  • The first thing your nose will smell in the morn­ing is the scent of soap or show­er gel. Choose them so that the smell is pleas­ant and fresh.
  • The aro­ma of nat­ur­al cof­fee is also invig­o­rat­ing. Do not deny your­self the plea­sure of inhal­ing the bit­ter fra­grance escap­ing from under the lid of the cof­fee grinder. Breathe it, enjoy­ing it and wak­ing up more with each breath.
  • When squeez­ing juice from an orange or grape­fruit, do the same: the smell of cit­rus fruits is con­sid­ered one of the most invig­o­rat­ing.
  • Kiss the top of your loved one or child: the smell of his hair will cause such a sharp attack of ten­der­ness that you will wake up invol­un­tar­i­ly!


  • Wash with cold water. Or wipe your face with an ice cube. If the ice is made from a decoc­tion of herbs or juices, the skin will only get bet­ter.
  • End your morn­ing show­er with con­trast­ing tem­per­a­ture changes. There is noth­ing more invig­o­rat­ing than a cold dous­ing from head to toe. But this pro­ce­dure is not to every­one’s lik­ing, so you can get by with just alter­nat­ing room and warm water. Keep in mind: the greater the dif­fer­ence in water tem­per­a­ture, the more pro­nounced the invig­o­rat­ing effect will be. The con­trast show­er also has con­traindi­ca­tions: heart and vas­cu­lar dis­eases (includ­ing hyper­ten­sion, cere­brovas­cu­lar acci­dents), acute throm­bophlebitis and blood dis­eases.
  • Step out onto the bal­cony and breathe in the fresh air. Or at least open the win­dow, arrange a thor­ough ven­ti­la­tion.
  • Wake up your body with phys­i­cal activ­i­ty. Dance while your break­fast is being pre­pared. But it’s bet­ter to do morn­ing exer­cis­es — the morn­ing set of exer­cis­es is called exer­cis­es for a rea­son!
  • Help your­self wake up with an express mas­sage: vig­or­ous­ly rub your palms, ears, tem­ples, nose.

Selecting an alarm

Selecting an alarm

A good alarm clock can also play a role, but it will always be sec­ondary. In the end, any alarm clock is just a brain­less lit­tle thing that an inven­tive sleep­er can always fool, shut up and even destroy.

With a prop­er­ly orga­nized rest, you will wake up a few min­utes before the alarm goes off. And it is right.

How­ev­er, at the ini­tial stage, it is pos­si­ble to use these infer­nal and inhu­man prod­ucts of tech­nol­o­gy, in con­junc­tion with some sim­ple tricks.

  • Don’t put your alarm clock close to the bed. Let it rum­ble, ring and howl some­where in the dis­tance. So that it’s not enough for you to just reach out to silence him. If you have to get up and walk a few meters to the scream­ing and rat­tling instru­ment of morn­ing tor­ture, the dream will be reli­ably inter­rupt­ed.
  • Change your alarm sounds if pos­si­ble. Ide­al­ly, every day, so that the sleepy body does not have time to get used to it.
  • Set sev­er­al alarms so that they start their dirty work with an inter­val of sev­er­al min­utes.

 Light alarm clock Light alarm clock “Dawn” Medis­ana Wake-up light WL-450

At the appoint­ed time, the smart device illu­mi­nates the bed­room with a light that sim­u­lates the morn­ing sun, after which the sound sig­nal turns on.

Alarm clock Alarm clock “Dumb­bell”

To turn off the sig­nal, you will have to per­form a cer­tain num­ber of move­ments with a half-kilo­gram dumb­bell in your hands. The num­ber and type of exer­cis­es is set in advance, the alarm clock con­trols the imple­men­ta­tion using the built-in motion sen­sor. A great incen­tive not to miss a work­out!

Running and flying alarm clocksRun­ning and fly­ing alarm clocks

Simul­ta­ne­ous­ly with the inclu­sion of the sig­nal, the alarm clock starts to run away or fly away from its place. To turn off the melod­ic loud sound, you will first have to catch a nim­ble device that will try to dodge


Every­thing that was list­ed above, in real­i­ty, is only an aid to wake up and tune in to vig­or­ous activ­i­ty. The main thing is the right moti­va­tion.

Remem­ber with what ease, with what ener­gy you wake up with­out any alarms, if in the morn­ing you have a meet­ing with your loved one or anoth­er pleas­ant and desired event. Remem­bered? Excel­lent.

Now try to accus­tom your­self to per­ceive each day as a won­der­ful, promis­ing meet­ing with a one and only life. With a many-sided real­i­ty, fraught with many oppor­tu­ni­ties to become hap­pi­er. With a future that will cer­tain­ly be bright and joy­ful.

Good morn­ing!

Expert com­ment

Per­ry Samoth­in, Style­Cast­er Edi­tor, New York

Morn­ing impulse is like a new birth, not every­one and not always suc­ceeds eas­i­ly and pain­less­ly. But it’s still a pity to over­sleep all your life. There­fore, it is worth learn­ing to wake up eas­i­ly and with plea­sure.

Every­one finds their own tricks to help wake up. This set helps me:

  • I always wake up at the same time, both on week­days and on Sun­days. The body loves order.
  • You need to get up imme­di­ate­ly, not suc­cumb­ing to the temp­ta­tion to lie under the cov­ers “one more minute, just one!”
  • The first thing I do when I leave my bed is open the win­dow to let fresh air and light into the room. What­ev­er the time of year.
  • I always fin­ish my show­er with cold water, at least for a few sec­onds.
  • I drink morn­ing cof­fee with­out milk and sug­ar.
  • Break­fast I pre­fer pro­tein, but not heavy. As a rule, it is com­plet­ed with a glass of orange juice.
  • Be sure to call my moth­er to wish her a good day and just talk.

After that, you can safe­ly go to con­quer the world: the body and brain have awak­ened, joined the work and are ready to solve any prob­lems.


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