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Most of us can relate to that groggy feeling first thing in the morning, particularly in winter when some of us wake before the sun rises. But according to this sleep expert, there are ways to combat it with a few simple changes
A sleep expert has revealed her secret tricks for waking up less groggy in the morning after a 30 per cent increase in Brits searching for “how to feel less tired” in the last three months. It’s no secret that getting a good night’s sleep is hard to come by, with different sleep schedules and numerous alarms set in the morning.
But sleep is vital to overall wellbeing, and plays an important role in seeing you through the day. Bed Factor Direct discovered a 100 per cent increase in the search term “feel less tired” on Google in the last year, seemingly showing thousands of people struggling with feeling groggy in the morning.
Sleep expert Dr Deborah Lee, from Doctor Fox, has told the Mirror exactly how people can wake up feeling more refreshed – and it’s surprisingly simple.
Breakfast is key
“It might be easy to just grab a breakfast bar or put some bread in the toaster, but a breakfast that is rich in both carbohydrates and protein should make you feel more alert quickly,” she says.
“Eggs are a great source of protein, so if you have the time to whip up an omelette full of your favourite meats and cheeses, that should do the trick.”
She adds that it’s best to avoid sugary cereals that can often spike your blood sugar and make you feel more groggy in the morning.
Morning Exercise
Dr Lee explains: “There aren’t many people that wake up in the morning and get excited by the thought of morning exercise. However, research has shown that doing a 30-minute workout with a medium effort will help you wake up a lot quicker than if you weren’t to reduce sleepiness.
“It doesn’t have to be a major HIIT workout, but even just a speed walk around the block should help those tired eyes!”
Protect your circadian rhythm
“Your circadian rhythm is the pattern your body follows to know when it’s time to sleep and time to wake up,” Dr Lee says. “A huge factor in this is routine and ensuring you’re going to sleep at the same time each night and waking up at the same time each morning.”
And while this can be difficult to achieve with varying work patterns, Dr Lee says it’s important to have a “switch off” time for technology, as well as a daily meal, shower and bath routine. “It may be a little harder on the weekend – but if you push through, then it will make your Monday wake-up a lot easier!”
Light up the room
“When your eyes see light in the morning, it gives signals to your brain that it’s time to wake up,” she says. “If you have blackout curtains, then this can be really confusing for the mind.
“Invest in a night lamp so that you can put it on first thing in the morning. Or, a Happy Lamp which around 1,300 people are searching for on Google each month, showing the increase in its popularity.”
Dr Lee explains that these lamps will wake you up slowly to help reduce the impact on your eyes when you turn on a light – particularly in winter. “However, if you can utilise natural light by opening the curtains and getting outside as soon as possible, then that’s a better option,” she says.
Avoid coffee
This might be hard for the majority of Brits, but coffee can actually contribute to feeling groggy first thing. “Naturally, when we wake up, the first thing we want to do is grab a coffee to actually wake up properly,” Dr Lee explains.
“However, you shouldn’t be reaching for the caffeine until at least 45 minutes after you wake up as this is when the caffeine will give you the biggest fix.”
