Don't start panic Googling 'How can I wake myself up fast? That sounds terrible. I'm here to help. From aromatherapy the smell of peppermint apparently works wonders to special light therapy glasses, here are 12 ways to wake yourself up when you're feeling the urge to pass out.
If you're feeling tired, try to go outside and get some natural sunlight, says Whitney Roban , PhD, family, educational and corporate sleep specialist. That'll prevent your body from producing melatonin, the hormone that makes you feel sleepy. If you're usually stuck inside, invest in a light box or a pair of light therapy glasses that emit light to mimic sunlight, suggests Joshua Tal , PhD, a sleep psychologist based in New York City.
Your circadian rhythm, aka your body's natural sleep-wake cycle, will see the light as a sign that it's time to be active and tell your body to release wakefulness hormones like cortisol to keep you awake. That's huge, considering all of those things typically decline when you're feeling tired.
Keep a water bottle on your desk to remind you to stay hydrated. Yeah, you'll probably have to pee all the time. But getting up and moving around for bathroom breaks is actually a great way to wake up too, Dr. Dimitriu adds. Ok, this isn't the most fun way to wake yourself up, but it works. Read a stressful email, or think about everything you have to get done for the day.
Doing so will raise the levels of cortisol remember that wakefulness hormone we talked about earlier? Just please don't try this strategy if you're prone to anxiety, K? Go for a quick walk or do a few jumping jacks for an instant energy boost. So taking a mental break is probably what your body needs. Just make sure if you're staring at a computer all day that your break activity doesn't involve an electronic screen, too.
I call it 'solace rounds. Eucalyptus, peppermint, and rosemary are all scents known for having uplifting and energizing effects. The limbic system controls smell, but also emotions, motivation, and behavior. When these uplifting scents hit the brain, "it in turn regulates neurotransmitters like serotonin and dopamine," Taz explains, making you more alert. View on Facebook. Low blood sugar, thanks to a nice boost right after lunch followed by a dip later, can make you feel sluggish.
You can even try a walking meditation to combine the benefits of mindfulness and movement. To sleep better, give yourself time to wind down before heading to bed. You can listen to soothing music , turn off your devices, get lost in a book or doze off to a Headspace sleepcast available only to Headspace subscribers. If you find yourself waking up at night, try our science-backed recommendations for falling back asleep. Prev article.
Next article. Related articles Trouble falling asleep Why do I wake up tired? How to sleep better How to wake up easier. What happens when we wake up? How much sleep inertia you feel depends on your circadian rhythm and sleep habits.
How to wake yourself up: the ideal morning wake-up routine The right routine can help you wake up refreshed and ready to start your day. Try these science-backed tips on how to wake yourself up in the morning: 1. Listen to Early Morning Meditation - 3 Minutes Morning meditation to wake up If you make a green smoothie for breakfast or work out before you start your day, you already have a morning routine for your physical health.
Try these tips to get the most of your meditation: 1. Even if you have to rush to work, take a moment to soak in some sun , says Debra Swan , a certified health coach and personal trainer. Whether you just open your curtains and look out the window or take a walk in the fresh air, catching some rays will help you feel more alert for whatever comes next. One easy way to do it? Gently tug on your hair.
For one, the smell of peppermint can help you feel more alert and less tired , according to research in the North American Journal of Psychology. Too sleepy to concentrate at work? Delve into a good book or journal : Whatever you pick, a creative brain break might be just what you need to perk back up.
Alomari says splashing your face with some cold water can help signal your body to wake up when you need to shake yourself out of a funk. Ever notice how bright, happy scents can perk you up? Research shows that peppermint , rosemary , and lemon oils can all have energizing effects. So get thy sleepy self to a health food store and stock up.
Looking forward to something the next day can do wonders to boost your energy levels , says Alomari.
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