Morning Motivation: The Simple Trick to Wake Up Refreshed
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Chapter 1: Overcoming Morning Drowsiness
Many people wonder, "Shouldn't mornings be the time we feel most energized?" If you're reading this, you might be grappling with the same issue. After waking up, we often battle persistent grogginess that lingers for hours. This state can hinder our ability to engage in meaningful conversations and may lead to reduced performance at work or school until well into the afternoon.
One would think that after a good night’s rest, we should feel ready to take on the day, right?
The Challenge of Morning Fatigue
We are generally aware of the steps needed to achieve high-quality sleep. Common recommendations include:
- Aim for at least 8 hours of sleep every night.
- Maintain a consistent bedtime and wake-up time.
- Turn off electronic devices at least an hour before sleeping.
While these guidelines are valid and effective, they can sometimes be impractical. Many of these strategies require time and preparation, which aren't always feasible.
A Surprisingly Simple Solution
One simple hack is to step outside within 15 minutes of waking for about 10–15 minutes. That’s all it takes!
Understanding the Science Behind It
When natural sunlight reaches our eyes, it signals the brain to stop producing melatonin, the sleep hormone, which in turn reduces feelings of drowsiness. Additionally, our bodies operate on a 24-hour cycle, preparing to release melatonin again around bedtime, approximately 14 hours later.
Even on cloudy days, there's enough natural light outdoors to provide this awakening effect. If it’s particularly overcast, simply increase your time spent outside.
This practice of receiving morning sunlight offers two significant benefits:
- It helps awaken us in the morning.
- It prepares us for better sleep at night.
Dr. Andrew Huberman discusses this topic extensively in his podcast, Huberman Lab. As a professor at Stanford School of Medicine, he shares insights on science-based strategies for improved well-being.
In his podcast, Huberman notes an important paradox: while blue light from screens does not impact melatonin production or our circadian rhythms in the morning, it can significantly disrupt our sleep at night. Thus, it’s crucial to get sunlight directly from the outdoors rather than from electronic devices or artificial lighting.
Why This Approach Is So Manageable
This method requires no prior preparation and can be easily integrated into your routine.
The Challenge of Motivation
However, it does require determination. Imagine waking up feeling sluggish and having to force yourself to step outside on a chilly morning. If you live in an apartment and must navigate several flights of stairs, you might wonder if you need to dress first.
My Recommended Strategy
I suggest integrating this habit into your morning routine. Here are a few ways to ensure you get that vital sunlight exposure:
- Enjoy your morning coffee outdoors.
- Take a moment to step outside to dispose of your trash.
- Walk your dog first thing in the morning.
By incorporating these activities, you won't have to go out of your way, and soon it will become a natural part of your daily routine.
Reflections on This Morning Habit
Taking the extra step to go outside leaves me feeling more alert and rejuvenated than simply opening the curtains. It allows me to engage with my surroundings, awakening my senses.
Consider this from a primitive human’s perspective: without curtains or shades, early humans would have to step outside to hunt for breakfast. They had no choice but to embrace the outdoors to start their day.
Spending just a few minutes outside upon waking can help us reconnect with the world and appreciate its beauty. Observing my surroundings each morning has become a delightful way to kick off my day, and while I don’t always succeed in making this a habit, I find it beneficial—and it might work for you too.
Thank you for reading! If you found this article helpful or enjoyable, please explore some of my other popular pieces.
Chapter 2: Enhanced Morning Routines
The first video titled "How I Trained Myself to Wake Up at 4:45am EASILY!" discusses effective strategies for waking up early without feeling exhausted, perfectly complementing our topic.
The second video, "How to Wake Up Earlier WITHOUT Feeling Miserable :)", provides additional tips for making early rising a more pleasant experience.