Our Waking Up Refreshed information handout provides research-backed solutions to make mornings better. This worksheet features 10 tips to help people wake up feeling good. The information describes how to have a better night’s sleep, get moving in the morning, and make mornings more pleasant. Some of the tips included are:

Aug 21, 2020 · Tired of hitting the snooze button every morning? Here’s how to wake up refreshed and on time.

Nov 29, 2022 · Scientists at the University of California, Berkeley, have discovered that you can wake up each morning without feeling sluggish by paying attention to three key factors: sleep, exercise and breakfast.

Jul 22, 2024 · To wake up feeling fresh, develop a routine that allows you to maintain your healthiest patterns even when you're tired. Go to bed and wake up at the same hour every day if you can. Develop a comprehensive bedtime routine that teaches your body to fall asleep on time.

Jan 5, 2023 · Want to wake up refreshed? Making just a few tweaks to your a.m. routine can help you feel more energized and alert when the alarm bell sounds. Here are five strategies guaranteed to put a spring in your step:

Wake up to good music or a pleasant alarm sound. Research has shown it is better to wake up to sounds that make you feel good, rather than startled. Don’t hit snooze. Set your alarm before bed, then put it out of arm’s reach. When you wake up in the morning, stay up! Interrupted sleep isn’t as restorative anyway. “Feet on the floor.”

Jan 15, 2019 · All of these techniques work well for promoting good sleep. And when sleep is peaceful, you naturally wake up feeling refreshed and ready to embrace the day." — Carla Marie Manly, Ph.D., a...

Feb 20, 2023 · How can I go to sleep early and wake up early? Set a consistent bedtime and wake-up time. Create a dark and cool sleeping environment. Limit electronic device use before bed. Avoid caffeine, alcohol, and heavy meals before bed. Try a sleep-inducing routine, such as reading or taking a warm bath.

Feb 27, 2025 · If you stay in a dim room or rely on artificial lighting, your brain doesn’t get the full “wake-up” signal. Getting outside within the first 30 minutes of waking—especially if the sun is out—helps reset your body clock, boosts cortisol at the right time, and sets you up for better sleep that night. Another critical component is movement.

5 days ago · More importantly, a regular sleep schedule means we are more likely to wake up naturally before our alarm rings. This translates into feeling more refreshed and energized in the morning. In essence, a consistent sleep schedule is a simple yet effective tool for boosting energy levels and embracing each new day with enthusiasm.