Master the Art of Waking Up: 3 Easy Steps to Follow

For many of us, getting a good night's sleep can be challenging. Despite sleeping for the recommended eight hours, some of us still wake up feeling tired and groggy. On certain days, getting out of bed can seem like an insurmountable task due to excessive snoozing.

To find a solution, I consulted with two sleep specialists — Erin Marra, MD, the medical director at Intrivo, and Chester Wu, MD, a double board-certified physician in psychiatry and sleep medicine. Here are their insights on sleep duration needs and tips for rising more effortlessly in the morning.

A common belief is that eight hours of sleep is the norm, but Dr. Wu states that sleep requirements can vary depending on the individual. The individual's genetic makeup determines their unique sleep needs, and it can range anywhere from five to 11 hours and 30 minutes. Almost half of the users of the RISE app reported needing eight or more hours of sleep a night.

However, the duration of sleep is not the sole determinant that influences waking up rejuvenated. The quality of sleep is equally critical. Dr. Marra emphasizes that getting quality sleep is essential for waking up feeling refreshed and less irritable.

She states, "Poor quality sleep, despite getting seven or more hours of rest, can lead to feeling unrested. Sleep quality can be impacted by many factors, such as alcohol, certain medications, sleep apnea, stress, and poor sleep hygiene." Sleep hygiene pertains to your sleeping habits and environment.

For those who struggle to wake up feeling refreshed and ready to face the day, here are three steps that might help.

The first step is getting your body's natural sleep-wake cycle or circadian rhythm on track, which positively impacts sleep quality and makes waking up easier.

Dr. Marra encourages establishing a regular bedtime routine, which includes going to sleep and waking up at the same time each day. Engaging in relaxing activities before bed, reducing light exposure at night, and avoiding blue light from digital devices can support a healthy circadian rhythm.

Another aspect of an effective sleep routine is making adjustments in your bedroom environment to promote better sleep. An optimal sleep environment includes keeping room temperature between 60 to 68 degrees since body temperature naturally increases during sleep.

Letting natural light into your bedroom first thing in the morning can be beneficial. Whether it's through keeping your blinds open or heading out for a morning walk, exposure to sunlight can help signal to your body that it's time to wake up, says Dr. Marra.

Dr. Wu recommends alarms that wake you up gradually rather than abruptly, mirroring the effect of natural sunrise on the body (Hatch Restore 2 is a suitable choice). Dr. Marra suggests keeping your alarm inaccessible from your bed, which encourages you to start moving and thus wake up naturally.

If you're struggling to establish a healthy sleep-wake cycle, consider experimenting with your sleep duration. You might discover your body doesn't need a full eight hours of rest. Some people even find waking up an hour earlier helps them start their day more effortlessly.

Designing an effective sleep routine can be a process of trial and error. Experiment with different night-time routines, sleep lengths, and waking up methods. By following these three steps, you can make progress towards waking up more easily over time.