Not everyone is a morning hours fan. But scientists say there are things you can do to build a better relationship with your alarm clock, National Geographic reported.
Some people practically jump out of bed in the morning, while others struggle to get out from under the covers. If you envy morning people, is there anything science says can make waking up easier?
Every morning, your brain needs to transition from sleep to wakefulness. "After we wake up, our brain recovers for a while," says Andrew McHill, director of the Sleep, Chronobiology and Health Laboratory at Oregon Health & Science University. As your brain activates, you may feel foggy, confused. "Known as 'sleep inertia' or 'sleep drunkenness,' this sensation is completely normal and usually lasts 20-30 minutes after we wake up," McHale explained. But if it lasts longer, it could be due to a variety of reasons, including insufficient or poor sleep, the phase of sleep you were in when you woke up, or even a sleep disorder.
Maintain a consistent sleep schedule and get enough of it
While he admits it's easier said than done, McHill shares that the best way to feel less groggy in the morning is to get enough sleep. Sleep experts generally recommend between 7 and 9 hours of sleep, the amount of sleep you need can vary from person to person.
Helen Burgess, professor of psychiatry and co-director of the Sleep and Circadian Laboratory at the University of Michigan, recommends getting enough sleep so that you regularly wake up before your alarm clock.
Experts also say consistency is key. Going to bed and getting up at the same time every day, even on weekends, can help you wake up and fall asleep more easily.
The time you go to bed also matters. But this is where it gets tricky because this is also different for everyone.
Sleep studies generally classify people into two categories called chronotypes: night birds and early birds. Night owls prefer to sleep and wake up later, while early birds prefer to sleep and wake up early.
Our society loves early birds - and so you may have been inundated with advice to start your day earlier. And indeed, there is evidence that getting up early is associated with better mood and performance. A 2021 study found that setting your alarm just one hour earlier can alleviate symptoms of depression. Meanwhile, other studies have linked night owl tendencies to mood disorders and other illnesses.
Light in the morning, not in the evening
Our brains have developed a system for controlling sleepiness and alertness in a 24-hour cycle that is based mainly on light. This circadian cycle is controlled by the suprachiasmatic nucleus (SCN), a network of neurons in the hypothalamus, one of the oldest areas of the brain. Cells in the SCN are sensitive to light. They start production of the sleep-regulating hormone melatonin when your surroundings are dark and turn it off when it's light.
Studies show that light is vital for establishing consistent and healthy circadian rhythms. Morning light can increase alertness and be quite an effective antidepressant.
At night, however, light can mess with our circadian system, making it difficult to fall asleep. That's why sleep experts recommend putting your phone away and dimming the lights at night.
Ditch the snooze button and wake up a little smoother
Experts say that if you rely too much on the snooze button to get extra sleep, you may feel worse in the morning. Atwood explains that napping causes something called sleep fragmentation.
During healthy sleep, a person goes through several stages of sleep, including several stages of non-REM sleep, which includes deep sleep or slow wave sleep, and REM sleep, during which dreams occur. Frequent awakenings can disrupt the sleep cycle, leading to sleep fragmentation and causing fatigue and poor cognitive performance later in the day.
Exercise and avoiding alcohol and caffeine
"Exercise is a great way to improve sleep," explains Burgess. There is evidence that exercise can help people fall asleep faster and even manage insomnia.
However, experts warn against overdoing exercise right before bed, as heavier-than-usual exercise in the evening can lead to insomnia.
Unfortunately for many people who can't imagine a morning without coffee, a cup of coffee can disrupt that all-important slow-wave sleep — even a simple cup of coffee in the morning around 7 o'clock. People are unlikely to give up their caffeinated drinks, so it's a good idea to stop drinking caffeine around noon.
Avoiding alcohol can also help you sleep better. Studies show that alcohol can help you sleep, but the sleep you get is likely to be of a lower quality. /BGNES
