7 Morning Hacks from a Wellness Expert to Make Waking Up Easier

Wellness experts at UK Saunas have revealed seven hacks that can help Brits overcome morning stress, including fatigue, irritability, and low mood, overall improving how you wake up.

According to a poll by Onken, around 37% of UK adults are unsure how to make time for themselves in the morning, with 8:15 AM being the most stressful point of the day. Meanwhile, research from CLIF BAR found that 1 in 6 Brits feel stressed from the moment they wake, taking an average of 33 minutes to properly awaken.

Brian Clarke, wellness expert at UK Saunas and Ice Baths, has outlined seven ways to make waking up in the morning easier and reduce morning stress.

1. Maintain a consistent sleep schedule: “You should maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock, which plays a key role in how sleepy or awake you are in the morning or night. As such, avoid hitting the ‘snooze’ button in the morning as this will further disrupt your sleep. Instead, simply set your alarm for a later time.”
2. Bring a lot of light into the room: “Exposing yourself to daylight as soon as possible once you wake will limit the amount of melatonin produced, the hormone that promotes sleep. So, it is best that you keep your curtains open or at least partially open to allow the sun to wake you naturally. Alternatively, if your window doesn’t receive enough sunlight, a wake-up light that gradually brightens the room like natural sunlight can be just as effective.”
3. Use a calming alarm sound: “Your alarm sound can impact how alert or sleepy you feel upon waking. For example, calming, pleasant music has been associated with reduced morning disorientation. Melodic alarms are easy to follow, which may help you wake up more smoothly. In contrast, alarm sounds like beeping are more likely to make you groggy in the morning. Try different alarm sounds or songs to find what helps you transition smoothly from asleep to awake.”
4. Take a cool shower: “Taking a shower is a key part of their morning routine, with water temperature playing a role in boosting alertness. Cold showers, in particular, have been noted to increase energy levels similarly to how caffeine does.”
5. Take an ice bath: “Ice baths, also known as cold-water immersion therapy, involve submerging the body in cold water, 10C to 16C, for 5 to 10 minutes. This practice can release endorphins, reduce stress, improve well-being, and set a positive tone for the day. Ice baths also improve blood flow, which supports cardiovascular health, speeds up the delivery of oxygen and nutrients, and boosts energy levels, essential in the morning.”
6. Exercise regularly: “Exercising regularly can improve your sleep quality, as you’re likely to fall asleep quicker and sleep for longer, which can help you wake up feeling more refreshed. It is recommended to do 30 minutes of exercise per day, but this can be something as simple as a long walk. Avoid intense workouts just before bed, however, as they can delay your sleep onset.”
7. Eat a nutritious breakfast: “It is essential that you start your day with a nutritious breakfast to boost your energy and alertness in the morning. Skipping breakfast can also disrupt the sleep-wake cycle. According to current dietary guidelines, a balanced breakfast should include protein, fruits or vegetables, whole grains, and low-fat dairy products.”